Bicep Workouts For Serious Size

If you're reading this it means you're looking for bicep workouts to add some mass to your biceps. To do that you need efficient workouts, one that hits the biceps for the purpose of mass. So not just any move will do.

In bodybuilding there re many ways of training. Some methods are designed for cutting your biceps up and putting some definition in your biceps. These bicep workouts usually focus on high repetitions and little rest. An example of this method is performing a set of dumbbell curls for 20 reps then resting for only one minute then performing another 20 reps. these methods are made to bring out deep definition in your bicep and it has its place. Another method of training is strength training. Why is strength needed? Well simply because the heavier you can lift the more muscle you can pack on. So strength training also has its place. Another method is training for mass and this is what this article is about. Mass is solid size. And the bicep workouts presented in this article will handle this kind of training to give you some nice decent bicep size.

These are things to keep in mind when training for mass. Your workouts should stick to these guidelines

1. keep rest period short 1:30 to 2 minutes

2. rep range should be between 8 and 10 reps. This is the perfect mass building rep range

3. Use heavy weights. This doesn't mean using momentum and swinging weights around. It simply means using the heaviest weight possible to execute the designated reps

Let's see the bicep workouts you will be using to gain the mass you desire

Workout 1

The first of the bicep workouts is based on straight compound movements.

Be sure to fail at the rep range given. Meaning if you're doing two reps above prescribed rep range then you're going to light. Its better to fail a little short of the designated rep range then fail after. Especially in these mass building bicep workouts

Straight bar bicep curls 3 sets 10, 8, 8

E-Z bar close grip bicep curls 3 sets 8, 8, 8

Barbell preacher curls 3 sets 10, 8, 8

Hammer bar curls 3 sets 8, 8, 8

Workout 2

The next routine out of the bicep workouts is a mixture of heavy core movements mixed with unilateral heavy movements. This is to make sure every hand gets it due and none is cheated

E-Z bar neutral grip curls 3sets 8, 8, 8

Dumbbell bicep curls 3sets 10, 10, 10

Close grip preacher curl 3sets 8, 10, 10

Inclined dumbbell curls 3sets 10, 8, 8

Workout 3

Another of the bicep workouts that use a mixture of core movements with unilateral moves. Always stick to the rep ranges and make sure to always go heavy

Straight bar bicep curls 3sets 10, 8, 8

Dumbbell hammer curls 3sets 10, 10, 10

E-Z bar neutral grip preacher curls 3sets 8, 8, 8

Inclined dumbbell curls 3sets 10, 8, 8

So there you have it. Three bicep workouts designed to give you the mass you desire.


Looking for the best bicep workouts for size? then you need to read this article and discover how to build huge biceps

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