Stop Doing Awful Bicep Workouts and Do This One Instead

A Gym Travesty

Honest to God, some of the bicep workouts I see people doing in the gym these days blow my mind. And not in the good way. Guys, please take note; swinging 5lb weights up and down as fast as you can WON’T build muscle. It won’t help you burn fat either. In fact, just about the only thing it’ll do is make you look like an idiot in front of people like me. Stop doing what you’re doing, and do a little research if you want to build muscle effectively.

So, You Want To Add Mass To Your Biceps

Chances are, since you’ve landed on this page, you’re wanting to add mass to your biceps. This is not an uncommon desire for most guys, and it’s not uncommon for guys to train in a way which builds these muscles. However, where most people get it wrong is in their execution. You see, the biceps are a very small muscle. Doing 12-15 sets of bicep exercises in a single workout is most definitely not going to get you the results that you want. In order to grow muscle anywhere on your body, you need to stimulate growth hormone and testosterone. In order to do this, you need to focus on big compound lifts, like squats and deadlifts.

I know what you’re thinking. You want your biceps to grow, and how will they grow by doing exercises which predominantly target your legs and back? Well, by working the largest muscles in your body, you’ll stimulate a massive amount of testosterone and growth hormone. With these added hormones, you’ll only need to directly work your biceps a very small amount in order to see huge muscle gains.

Your New Bicep Workout

So, to gain massive size and definition in your biceps you gotta do these exercises once per week:

Squats – Do these every week. They don’t necessarily need to be done on the same day that you work your biceps (in fact, it’s probably best not to do them on the same they because they’ll tire you out). I guarantee you that you’ll see better results in your biceps if you’re doing this exercise on a regular basis. Do 3 sets of 6-10 reps.

Deadlifts – Just like the squat, you should be doing this once a week (and again, it doesn’t need to be done on the same day that you work your biceps). Do 3 sets of 6-10 reps. Check out this post on how to properly perform a deadlift.

The Close-Grip Chin-Up – This is a killer compound exercise which hits your biceps like a jackhammer. Make this the center of your weekly bicep workout, and work on either increasing the volume or the weight every week. Progression is key to getting ongoing results with every exercise you do. Do 3 sets of 6-10 reps.

The Barbell Curl – Another superb choice. Follow your chin-ups with this staple exercise and you’ll really begin to feel it after these. Again, do 3 sets of 6-10 reps.

Cable Bicep Curls – End your bicep workout with cable bicep curls. Some people really argue against cable or machine exercises. I don’t necessarily disagree with them, but they do have their place. Due to the cable itself, there is constant tension being placed on your bicep muscles throughout the whole range of motion. This is something that the two other exercises on this list can’t claim, and something that will really finish off your biceps nicely. Do 3 sets of 6-10 reps.

For instructions on how to properly perform these 3 bicep exercises, take a look at this guide on the best bicep exercises.

If you have any questions please feel free to ask in the comment section below.

Article by JoshVales

Josh is an Expert Trainer and Best-Selling Fitness Author. His mission is to cut through all the B.S. about losing fat and gaining muscle that's spread by so-called 'gurus' and broscience. He wants to help people reach their fitness goals through truth and knowledge.

Josh has written 61 awesome articles for us at Last Stop Fat Loss

Twitter: @laststopfatloss