Monster Biceps


The double bicep pose. The first and foremost image that comes to everyone’s mind when they think of bodybuilding. When people think of muscle, they think of biceps. This has resulted in pretty much everyone who’s every picked up a weight wanting huge, swollen biceps to show off to their friends. Hours and hours of bicep curls may not send you down that long road to success. is going to give you the basic ins and outs on bicep training!

The problem is, most people don’t know how to effectively train their biceps. Gyms all over the world are full of teenagers who will happily train biceps three, four, five, maybe more times a week in search of huge arms. This is the number 1 reason why most people don’t have the huge biceps they desire.

Try not to train your biceps any more than twice per week, preferably train them once. This will give your biceps enough time to recover and grow. You need to remember, you train your biceps every time you train back. This is why many people will train back with biceps. Every time you pull, row, or perform a lat-pulldown, you’re using your biceps.

Your biceps, whether you’re Jay Cutler or if you’ve never stepped into a gym in your life, are small muscles. Compared to your back and chest, your biceps are tiny. Don’t spend too long on your biceps. Your biceps are quickly burned out. Hit them hard, and fast.

Hit your biceps from a variety of angles, and keep switching up your routine. You might want to curl with an EZ bar one week, and a straight bar the next. You might want to combine both, and even use dumbbells too. Aim for 8-12 reps, to force your biceps to grow.

Below are 8 different bicep workouts you might want to try.

Workout #1
Barbell Curls 3×8-12
Incline Dumbbell Curls 3×8-12
Preacher Curls 3×8-12

Workout #2
Dumbbell Curls 3×8-12
Reverse Barbell Curls 3×8-12
Barbell 21’s 3×8-12

Workout #3
EZ Bar Close Grip Curls 3×8-12
EZ Bar Wide Grip Curls 3×8-12
Cable Rope Hammer Curls 3×8-12

Workout #4
Straight Bar Cable Machine Bicep Curls 3×8-12
Incline Dumbbell Curls 3×8-12
Dumbbell Hammer Curls 3×8-12

Workout #5
Dumbbell Bicep Curl 3×8-12
Straight Bar Cable Machine Bicep Curl 3×8-12
Barbell 21’s 3×8-12

Workout #6
EZ Bar Cable Machine Close Grip Bicep Curls 3×8-12
EZ Bar Cable Machine Wide Grip Bicep Curls 3×8-12
Dumbbell Preacher Curls 3×8-12

Workout #7
Barbell Curls 3×8-12
Seated Dumbbell Curls 3×8-12
Dumbbell Hammer Curls 3×8-12

Workout #8
Barbell Curls 3×8-12
Barbell Reverse Curls 3×8-12
Barbell Preacher Curls 3×8-12

Keep your reps slow, and controlled. Make sure you’re contracting and fully exhausting the muscle. Don’t swing the weight, keep your form tight. Remember, form always comes before weight.
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