There is little doubt that when we talk about your biceps we are talking about a glory muscle group. The guns are one of the most shown off muscles on the entire body. There are some real key points to training those guns. The key to training your biceps is to ensure that you hit both heads of the bicep. This will give you that full bicep look that most guys are looking for.
The bicep is one of those muscle groups that you have to be careful with. The reason you have to be careful is because it is such a small muscle group and you don’t want to overwork it! It can be very easily overtrained. Yet on the other hand you don’t want to underwork it because as we have already determined it is a glory muscle that you need to show off.
Building a great set of biceps is often one of those things that comes with building great strength. This is because you can usually work your bicep very well during your back workout days. The two muscles use very similar motions since they are both pulling exercises.
If you need help building up your biceps, below is a 4 week biceps workout program with great mass building exercises to jump-start the growth in your arms. You can seriously gain 1-2 inches in a month if you train hard, eat right and rest.
Build Huge Biceps – 4 Week Program
Week 1 (Starter week):
- Chin Ups
- Incline Seated Dumbbell Curls
- Forearm Barbell Curls
- Hammer Curls
Week 2:
- Flat Barbell Curls
- Alternate Dumbbell Curls
- Preacher Bench Curls
- Single Arm Cable Curl
Week 3:
- Alternate Supinated Dumbbell Curls
- Preacher Bench Curls
- Concentration Curls (single arm)
- Double Arm Cable Curls
Week 4:
- Hammer Dumbbell Curls superset with Concentration Dumbbell Curls
- Preacher Bench Curls tri-set with Forearm Barbell Curls and Incline 2 arm Dumbbell Curls
By the time week 4 rolls around, you should have a great base down for your guns. Now you will begin supersetting your biceps during week 4. Doing a “superset” means when two exercises are performed in a row without stopping. You go from one exercise, right to the other without any rest in between . By doing this, you will really blast them to a new level and your actual bicep workout now should only really be about 20 minutes long. But please don’t start the supersetting early, because this is an advanced technique and you need that base built up before moving to the more advanced training.
A few key points are in order. Remember to work your forearms! If not, you run the risk of really wearing down and failing not because of your bicep strength but instead because of your forearm strength. This is something you don’t want since your goal is to get a great pump in your biceps.
After about 4 weeks with this program, you will for sure find yourself getting bigger, rounder upper arms and building those guns into muscle machines. Your bicep peak will become rounded and you will be able to see the two bicep heads emerging. Now you can rest and repeat the program, adding weight and intensity to your workouts. Intensity is key!
