Start bursting out of your sleeves with this bicep workout
Pythons… guns… whatever you want to call them, the fact remains that most guys want big arms. Nobody wantsto be walking around with a couple of sticks that barely fill the sleeves of a medium-sized t-shirt.
You’ve probably come across a few trainers saying that you don’t need to bother with direct arm exercises, asyour arms get plenty of indirect work from exercises like the bench press, chin-up and so on.
This is true to a certain extent, as your arms are heavily involved in most pressing and pulling movements. But ifyou really want to build the biggest arms your genetics will allow, you’ll need to train them directly.
However, it's important to get the balance right. You don't need 20 sets and five different exercises just to trainyour biceps. If you're training hard, 6-9 sets each for biceps and triceps is plenty for most people.
One thing you’ll notice with today’s workout is that the reps are relatively high compared to previous weeks. Notonly do the arms seem to respond better to higher repetitions (8-15) but it also takes a lot of the stress off yourelbows, shoulders and wrists.
One final point: If you're cheating on technique then you're only cheating yourself. Lift the resistance and lower it.Don't just heave it up and drop it. Focus on maintaining constant tension on your arms throughout the entirerange of motion. Swinging your body all over the place won’t produce the results you’re looking for.
Barbell Curl 4 sets x 10 repetitions (30-40 seconds of rest between sets)
With the barbell curl, you’ll pick a weight that you can do for 15 reps, but you’re only going to do 10. Rest for 30seconds, then do 10 more. Rest for 30 seconds and go for another 10. Rest 30 seconds and do one final all-outset.
Although the first set will seem easy, the fact that you’re only resting for 30-40 seconds will mean that the last setor two will be hard work. In fact, you might not even be able to do 10 reps in the final set.
As soon as you’re able to do 10 reps in all 4 sets, increase the weight for the next workout.
Ring Dips 3 sets x 5-10 repetitions (60-90 seconds of rest between sets)
Using rings to do dips is a great way to make the exercise more challenging. If you don’t have any ringsavailable, just do regular parallel bar grips.
It’s best to avoid bench dips, as they put your shoulder in a position that can lead to an injury, especially if you’vegot several 20-kg plates on your lap.
Make no mistake about it, ring dips are a very difficult exercise. So make sure that you can do at least 20bodyweight dips using parallel bars before moving on to the rings.
Spider Curls 2 sets x 8-10 repetitions (45-60 seconds of rest between sets)
The Spider Curl isn’t an exercise that you’ll see very often. It earned most of its limited popularity frombodybuilding legend Sergio Oliva. If you’re not familiar with Oliva, he was the reigning Mr. Olympia until he wasbeaten by a rising star called Arnold Schwarzenegger.
With most bicep exercises, it’s easy to cheat and let other muscles do some of the work, something that’s almostimpossible with the Spider Curl.
Lay with your torso facing down, on the back of the incline bench, with your legs shoulder width for balance. Holda barbell with shoulder width grip. When completing the curl bring your arms slightly forward to increase theemphasis on the curl.
Aim for a total of 18 reps across 2 sets. As soon as you hit that number, increase the weight in the next workout.
Skull Crushers 2 sets x 8-10 repetitions (45-60 seconds of rest between sets)
Using a close grip, lift the barbell and hold it with your elbows in as you lie on the bench.Keeping the upper armsstationary, lower the bar by allowing the elbows to flex. Lift the bar back to the starting position by extending yourelbow.
As with the Spider Curl, aim for a total of 18 reps across the 2 sets. As soon as you can do it, increase the weightin the next workout.
To finish off your arms and leave them really pumped, you’re going to do a couple of drop sets after the last set ofthe final two exercises.
To do a drop set, pick a weight where you reach exhaustion at 8-10 reps. As soon as you've hit muscular failure,drop the weight by 15-25% and aim for another 5-6 repetitions. Drop the weight by roughly 15-25% again, andgrind out 3-4 repetitions.
Triceps Pressdown 1 set x 12-15 repetitions (%2B 2 drop sets)
Face high pulley and grasp rope attachment or bar with clinched hands side by side (palms in). Position elbowsto side.
Hammer Curl 1 set x 12-15 repetitions (%2B 2 drop sets)
Stand up with your torso upright and a dumbbell on each hand being held at arms length. The palms of the handsfacing your torso.. While holding your upper arm stationary, exhale and curl the weight forward while contractingthe biceps.
The Hammer Curl is one of the best exercises for building the brachialis, which runs underneath the biceps. It'sreally only visible when looking at the arms from the side, but will make your arms appear much larger whenviewed this way.
