Bicep Workouts for Beginners, Intermediate and Advanced

bicep workoutsLet's go back to some of the areas of most interest, at least from what I hear from my readers: bicep workouts!

Yeah baby, after all since I was a little kid when someone asked to "show your muscles", the first thing I did was to try to show my biceps!

I bet you did the same!

Well, here I want to talk about three different types of bicep workouts, from the beginner level to the advanced, and hopefully they will help you improve the look of your biceps.

Beginner Bicep Workouts

Duration: 3-4 months.

Frequency: 2 sessions per week, with at least 2 days of rest between workouts.

Goal: improve your shape, development of muscles so called stabilizers, and hopefully increase of strength.

How: workout with lower load (low weight, low sets, low reps) and maximum focus on developing strength.

Note: when you are just starting your weight lifting "career" it is important to focus on improving the strength. You want to develop the right muscle bases and then move on to an actual increase of volume.

To help the development of arm muscles it is important to combine bicep workouts with back exercises (rows, pull-ups etc.).

Standing Barbell Curls 3 sets 10-12 reps Rest 2 minutes
Standing Dumbbell curls 3 sets 10-12 reps Rest 2 minutes
standing barbell curls

Standing barbell curls is the best of bicep workouts to increase muscle mass

Intermediate Bicep Workouts

Duration: 6+ months.

Frequency: 1 session per week, with 5 days of rest before next workout.

Goal: increase volume (heavier weights) and intensity.

How: Increase training volume, change number of sets and reps, use more advanced bicep workouts and training techniques.

Note:

  • Always use the same weight through all the sets. The perfect weight is what allows you to perform 8-10 reps. Rest 20 seconds between sets (barbell curls).
  • Also for intermediate bicep workouts it is important to add back exercises.
  • When specified in the table below, do drop sets: after the 1st set drop the weight about 15-20% each following set.
  • Please note that this is the EZ bar
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Barbell Curls 4 sets 6-8 reps Rest 2 min
Seated Dumbbell Curls 4 sets 6-8 reps Rest 2 min
EZ Barbell Curls 5 sets 8-10 reps Rest 20 sec between sets
Hammer Curls 2 + drop sets 6-10 reps Rest 2 min
Concentration Curls 2 sets 20 reps Rest 1 min
concentration curls

Concentration curls

Advanced Bicep Workouts

Duration: 12+ months.

Frequency: 1 session per week, with 5 days of rest before next workout.

Goal: combine increased training volume with advanced techniques and increased intensity.

Note:

  • Always use the same weight throughout all the sets/reps. The right way must allow you to perform the indicated number of reps.
  • Always important to add back exercises.
  • Perform the exercises normally, but the negative phase (where you return to the initial position) must be slower.
Barbell Curls 4 sets 6-8 reps Rest 2 min
Seated Dumbbell Curls 4 sets 8-12 reps Rest 2 min
EZ Barbell Curls 7 sets 8-10 reps Rest 20 sec
Scott Bench Dumbbell Curls 2 sets 10 Slow negative phase Rest 2 min
Concentration Curls 2 sets 20 reps Rest 1 min
scott bench dumbbell curls

You can do the Scott bench curls one or two arms at the time...I find one easier for these bicep workouts

For each exercise, use the weight that allows you to do the number of recommended reps and no more than that.

Alright, hopefully this will give you more to work on, let me know about your progress with your bicep workouts!

 

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