Superb-tune your biceps in Four weeks

Of all the adjectives that describe your biceps, probably none of them are neglected. Seriously, if you were to ask not to practice weapons this week it would be like asking the planet to stop spinning. As a group, bodybuilders usually pay more attention to the arms than to any other part of the body other than the chest. But what should you do if your peaks aren't reaching your goals or the pump isn't going according to plan? Since engagement isn't the problem, it is time to look at the intricacies of arm workout and make subtle and effective changes to your arm workout. With the four-week special exercise routine described here, it'll keep growing, at least when the world stops turning your arms.

Better biceps

Over the course of the next month we will hit your biceps with the utmost intensity, paying close attention to the small details in each workout. Each week focuses on a specific area or aspect of biceps training. Chances are you've been using some of these exercises week to week for some time, so they may be very familiar. However, some movements and exercise programs may be completely foreign to you. This is another big reason to tackle these tips. In addition, the weekly training can be used in consecutive weeks.

Finally, for all exercises, choose a weight that allows you to fail within the set rep range. We also offer an intensity menu with different techniques to take your workout to the next level. Follow the directions carefully and use the intensity techniques on your final sets where the * symbol appears.

Biceps routine

Use the intensity techniques (below) on your final sentences where you see the * symbol.

Week 1 (total mass focus)

exercise Sets Representative
Sitting barbell curl (on lowering bench) 4th 8-12 *
Straight-bar preacher curl 4th 8-12
Incline dumbbell curl 3 10-15 *
Hammer curl 3 10-15

Week 2 (long, outer head focus)

exercise Sets Representative
Close-grip barbell curl 5 6-15 *
Incline Cable Curl 4th 8-10
Seated alternating dumbbell curls 4th 12-15
Reverse curl 4th 10-15

Week 3 (short inner head focus)

exercise Sets Representative
Kneeling incline 5 fifteen
Standing single arm dumbbell preacher curl 4th 12 *
Wide grip barbell curl 3 12
Cable hammer Cur 2 fifteen*

Week 4 (breakup focus)

exercise Sets Representative
Cable curl lying down 5 15-20
Preacher curl 4th fifteen
Zottman Curl 4th 15-20
4-part wall lock 1 100 **

* Choose one intensity technique per exercise and only use it for the last set.

** As you will see on page 112, the 4-part wall curl brings you back into a stronger position with every step. However, if necessary, have lighter weights nearby to do the 100 repetition set.

Intensity menu

Use these intensity techniques when you see the * symbol. Choose a technique for a specific exercise and only use it for the last set of that movement.

Partial repetitions: Perform repetitions over part of the range of motion - top, middle, or bottom - of a movement.

Forced representative: At the end of a set, get a workout partner to assist you with repetitions so you can work past the point of momentary failure. Your partner will help lift the weight with just enough strength to keep you moving and get over the sticking point.

Drop sets: After doing your repetitions in one heavy set, quickly remove an equal weight from each side of the bar, choose lighter dumbbells, or move the pencil up the stack. Repeat the process until you fail, then drop more weight to do even more reps.

Rest break: Take short rest periods during a set to get more reps. Use a weight that you can lift for 5-6 reps (5 rpm) but only do 2-3 reps, rest for up to 20 seconds, then try another 2-3 reps. Take a quick rest, then try as many repetitions as possible and repeat the process again.

7 little-known hacks for bigger arms

Incline Cable Curl

Main advantages: Improves the tip, minimizes shoulder strain.


Move an incline bench with a D-handle away from a low pulley cable. If your gym has a cable crossover station with adjustable arms, such as a B. FreeMotion, use both arms at the same time. Grasp the D-handles and lean against the bench so your arms can be pulled behind you. Then, lean forward slightly from your waist.


Hold your elbows tight and rotate the handles forward. Squeeze your biceps tightly, then slowly return to the start.

Tilt the cable bend in focus

Another way to burst the biceps and add height to the tips is to stretch the long head of the biceps while eliminating the delt involvement. You can do this one or both arms at the same time, but in both cases bend forward to allow your arms to retract, which minimizes the delt discomfort common in the standard version. The key is to hold your elbows back as much as you can until you hit a mistake, and then allow your delts to get involved to do a few more reps. The correct height and angle of the cable are different for each person. So try a few light weight reps first.

Kneeling incline

Main Benefit: Improves short head focus.


Attach a straight bar to a cord at shoulder height. Sit backwards on an adjustable bench that is almost upright with either your knees on the bench or your feet planted on the floor facing the cable station. Your torso should be fully supported and your chest should be against the top of the bench.


Grasp the bar with a shoulder-width grip so your arms can extend in front of you. Make sure the cable is not loose at the beginning. Keeping your elbows in place, rotate the bar toward your face, then slowly reverse the movement.

Focus on the kneeling position

We've talked about the long head, or the tip of the biceps, but now let's focus on the inner, short head as this is most responsible for how your bi looks in the mirror. If you lack thickness and size in that inner part of the bicep, it is because you are not giving movements like preacher curls and upcable curls at the same time. This exercise combines both movements. The incline bench acts as a platform to keep you from cheating while anchoring so you can load up the weight. The angle of your arms reduces the reach of the long head of the biceps and shifts most of the emphasis to the inner, short head.

Cable curl lying down

Main advantage: works with the strongest ROM


Attach a straight pole to the seated cable chain station. Use a shoulder width grip and slowly sit back with your arms outstretched. Keep your knees slightly bent and your feet pressed against the platform.


With your elbows on your sides, roll the bar toward your chest. Firmly pinch your biceps at the top, then slowly return. When you get tired, bend your knees further so that you only curl through the top half of the movement.

Focus on lying cable curl

This exercise is a great way to isolate the biceps, eliminate backward sway and impulse, and give you a pump like no other. You can change your grip width just like you would with a regular barbell curl: a narrow grip hits the long head and a wide grip aims at the short head. The benefit of this movement is that it allows you to bend your knees when you feel tired, so you can focus on the strongest part of the curl - the top half - and take your bicep workout to a new level.

4-part wall lock

Main Benefit: Isolates the biceps peak and improves muscle endurance


With a pair of dumbbells by your side, lean against a wall or bar with your feet about 3 feet in front of you. Let your arms hang straight on the floor.


With your eyes turned forward, roll the weights toward your shoulders while holding back your elbows. After the first 25 reps, move your feet back about 6 inches. Repeat the process until you have reached a total of 50 reps, then move your feet back another 6 inches for another 25 reps. Finish the set with your feet directly below you.

4-part wall lock in focus

This movement is all about mechanical benefits, while adding extra emphasis to the biceps peak by starting in an inclined position. It also completely eliminates the cheating about the wall or bar, so you have to get lighter than usual. When you shoot for 100 reps, the slow-twitch fibers tire before attacking the fast-twitch variant. With 25 repetitions each, you give your body a mechanical advantage over the previous angle.

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