Things You'll Need:
- Barbell
- Dumbbells
- Pulley machine
- Incline bench
-
Step 1
Work the biceps hard: The key for biceps growth is to overload the muscles to the point of failure and beyond. The biceps are big stubborn muscles so you have to hit them hard for growth.
-
Step 2
Train the biceps fast: Work the biceps hard and at a fast pace. It should not take you more than 15 to 25 minutes to finish your biceps workout. An intense fast paced workout is the key to stimulating the biceps to grow.
-
Step 3
Rest: After working the biceps hard, the muscles must have time to recover and grow. If you work the biceps to the max allow at least 48 hours before working them again. Working the biceps hard twice a week is all that is necessary for massive growth.
-
Step 4
Standing Barbell CurlAn intense fast paced biceps workout should include no more than 3 exercises. Start with the standard barbell curl. Start with a fairly narrow grip, approximately 8 to 10 inches apart, and a slow, controlled movement throughout the range of motion. Squeeze hard at the top and for extra intensity emphasize the negative motion. Shoot for 8 to 10 reps with a moderate to heavy weight.
-
Step 5
Incline Dumbbell CurlsIncline dumbbell curls: These dumbbell curls are done on an incline seat to hit the biceps from another angle. Move both arms simultaneously rather than in an alternating manner. Only incline the bench slightly to fully emphasize the biceps. Squeeze the biceps hard at the top of the movement, and get a full stretch at the bottom position. Work in the 8 to 12 rep range for 2 to 3 strong quick sets.
-
Step 6
Cable Hammer Curls With RopeCable Hammer Curls With Rope: This exercise is done with a rope attachment on the low cable of a pulley machine. Grab the rope extensions with your palms facing each other. Curl the weight up to your chin, squeezing hard, and lower slowly. Do two heavy sets of 8 reps each moving quickly between sets This exercise focuses on bringing out the brachialis, adding overall mass to your arms.
