Of all the adjectives that describe your biceps, neglected probably isn’t one of them. Seriously, asking you to avoid training arms this week would be like asking the planet to stop spinning. As a group, bodybuilders typically give more attention to arms than any other body part, save for chest. But what should you do if your peaks don’t live up to your goals, or the pump isn’t going according to plan? Since dedication isn’t the issue, it’s time to look at the finer points of arm training, making subtle and effective changes to your arm workouts. With the four-week specialized workout routine outlined here, at least if the world stops turning your arms’ll keep growing.
Over the next month, we’ll hit your biceps with the utmost intensity while also paying close attention to the small details within each workout. Each week focuses on a particular area or aspect of biceps training. You’ve likely been using some of these exercises from week to week for quite a while, so they may be very familiar. But some moves and training schemes might be totally foreign to you, which is another great reason to tackle these tips. In addition, each week’s workout can be used in consecutive weeks.
Finally, for all exercises, select a weight that allows you to fail within the designated rep range. We also provide an intensity menu, offering several techniques to take your training to the next level. Follow the instructions carefully, and use the intensity techniques on your last few sets where you see the * symbol.
Use these intensity techniques whenever you see the * symbol. Choose one technique for a particular exercise and utilize it on only the last set of that move.
Perform reps over a partial range of motion – at the top, middle or bottom – of a movement.
Have a training partner assist you with reps at the end of a set so you can work past the point of momentary muscular failure. Your partner helps lift the weight with only the force necessary for you to keep moving and get past the sticking point.
After completing your reps in a heavy set, quickly strip an equal amount of weight from each side of the bar, select lighter dumbbells or move the pin up on the stack. Continue repping until you fail, then strip off more weight to complete even more reps.
Take brief rest periods during a set to squeeze out more reps. Use a weight you can lift for 5-6 reps (5RM) but do only 2-3 reps, rest as long as 20 seconds, then try for another 2-3 reps. Rest again briefly, then try for as many reps as you can handle, and repeat once more.
WEEK 1: OVERALL MASS FOCUS
SEATED BARBELL BICEPS CURL
BARBELL PREACHER CURL
INCLINE DUMBBELL BICEPS CURLYou’ll need: Bench, DumbbellsHow to
WEEK 2: LONG, OUTER HEAD FOCUS
CLOSE-GRIP BARBELL BICEPS CURL
INCLINE CABLE CURL
SEATED ALTERNATING DUMBBELL BICEPS CURLYou’ll need: Dumbbells, BenchHow to
WEEK 3: SHORT, INNER HEAD FOCUS
KNEELING INCLINE CABLE CURL
DUMBBELL PREACHER CURL
WIDE-GRIP BARBELL BICEPS CURL
CABLE HAMMER CURLYou’ll need: Adjustable Cable Machine, Rope AttachmentHow to
WEEK 4: SEPARATION FOCUS
LYING CABLE CURL
4-PART WALL CURL