Effective 20 Minute Bicep Workout

Published: 08th July 2010
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Almost everyone seems to be searching the web for the ultimate bicep workout to help them increase the size of their arms quickly. We all know that there are a lot of solid bicep routines on the web, I feel that it's important to prioritize your biceps training appropriately. While it's critical that you learn how to target your biceps in the right manner, you really shouldn't spend too much of your weight training time working on such a small muscle group. If you focus too much on training your biceps, the rest of your muscle groups will suffer, and even your biceps will be affected negatively by too much attention. If you keep over training your biceps and ignoring the rest of the muscles on your body, then your arms will begin to respond by actually getting smaller!

In comparison to the bigger muscle groups on your body, the muscles in your arms are small. True there is no other body part on your body that will grab attention quite like a big muscular pair of biceps, one of the biggest downfalls of most guys is that they devote too much time to training their arms and too little time focusing on the bigger muscle groups on their bodies.

If you're serious about building bigger biceps, then you need to prioritize your training in the following manner (or at least pretty close to this). First off target the bigger muscles on your body and work your way down the list.

Start by focusing on...

Legs - (quads/glutes)
Chest - (pecs)
Back - (lats)
Shoulders - (delts)

You will have to expend an bunch of energy working on the larger muscles hard and heavy. What you'll find if you do this is that your smaller muscle groups (like your biceps and triceps), will begin to get bigger without direct training due to the amount of muscle building hormones released by your body when you perform heavy training sets for your bigger muscle groups. So by focusing on the larger muscle groups first and making them the priority in your training program, you will begin to realize an increase in the size and strength of your arms.

Again keep in mind that when you perform many of the "pulling" exercises that are the focus of your back training, you will be utilizing and incidentally working your arms (usually with a heavier weight than you typically would), so make sure to space your bicep and back workouts a minimum of a day apart.

Now that you've got your bodybuilding program designed properly and everything is in balance. Then you'll want to begin to start incorporating a few simple yet effective bicep workouts. Don't make the mistake that nearly every guy in the gym makes and work your arms all the time - not only is it a bad idea, but it's also counterproductive to your goal of building bigger arms.

If you want to build bigger biceps, you have to cut down your arm workouts to 1 arm workout per week. That's all the work your biceps really need to grow. If you hit your biceps with heavy exercises any more than this, they will begin to lose size - so try not to do it!

Now that you've got a grasp of ow often you need to train your biceps and how to put your bicep workouts in the proper order, here's a quick bicep workout that can help you pack on some size on your arms quickly without taking up a lot of your time to complete.

Start out with a few minutes of moderate intensity cardio. I usually do 5 -10 minutes of light walking. Followed by a full body flexibility routine. most guys only stretch out the muscle groups that they'll be training for that day - I really like to pay attention the all of the muscle groups each day so that I'm able to prevent any sort of injury or undue muscle stiffness. After you get your stretching and warm up in, it's time to jump into the weight lifting warm up sets below.

Simple Bicep Workout

First Warm Up Set:
Exercise: Dumbbell Curl - 1 set x 10 repetitions

pick a weight that gives you the ability to move the weight quickly through a full range of motion. I typically begin with 25 lb dumbbells.

Warm-Up Set 2:
Exercise: DB Curl - 1 set of 8 reps

Again choose a weight that allows you to move the Dumbbells fairly quickly through a full range of motion, but make sure that it is heavier than what you started with. I like to jump up to 45 lb dumbbells here.

Rest for 1.5 minutes

Warm Up Set #3:
Exercise: Alternating DB Curl - 1 set x 6 reps

*Perform this warm up set with a weight that you can easily move through the complete range of motion and under control, however this time begin to up the ante a bit. the goal is to perform 6 repetitions with a weight that is close to your training weight, but light enough so that it doesn't make your biceps tired before the workout even begins. I usually jump up to 50 lb dumbbells for this warm-up set.

Now rest for 2 minutes

Remember the goal of the warm up sets in this bicep workout is to simply get the blood pumping through your arms and to warm up your tendons and ligaments. That's the only goal of the warm up sets. Make sure that you do not prematurely fatigue your biceps muscles during the warm up sets by either using weights that are too heavy or by shortening the rest intervals. If you do this your arm workout will suffer and as a result you will not be able to generate as much muscle growth as You'd otherwise be able to!

Now it's time to jump into the actual training sets for the arm workout.

Exercise #1: Alternating Dumbbell Curl
After completing your bicep workout warm-up...

*Complete 2 sets x 6-8 repetitions

**Make sure to use a weight that you can control for at least 6 quality repetitions, but heavy enough that you can't possibly perform more than 8!

*Rest for 3 minutes between sets

Exercise #2: - Incline DB Curls
*Perform 2 sets x 6-8 reps

Again make sure to use a weight that you can control for at least 6 quality repetitions, but heavy enough that you can't possibly perform more than 8. This is how to force your biceps to grow. If you try to use a weight that is too heavy, you'll wind up injuring yourself and if you use a weight that's too light you wont stimulate any growth.

When it comes to making your arms grow, that's pretty much all there is to it. Learn how to prioritize your workouts to target the bigger muscle groups on your body first, and then move on to a single but intense bicep workout each week. As long as your bodybuilding diet is set up properly and you make it a habit to get enough sleep each night, you'll build muscle mass quickly and your biceps will grow!

Nick Andrade is a natural bodybuilder who specializes in designing effective bicep workouts that add mass to your arms fast. Check out Nick's muscle building program and learn how to gain muscle mass naturally!

Video Source: Youtube

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