When it comes training , biceps are always the most popular for guys. Here is my current routine , nothing startling but an effective routine.
Biceps Exercises:
* Use a 2-0-2 tempo (three seconds to lower the weight, no pause at bottom, and two seconds to raise the weight). This is important!
* Take 45 seconds to a 1 minute rest between sets.
* If you’re going to complete failure, you will need to reduce the training poundage by 10% after each set, in order to manage all the reps on the next set.
* If you’re just getting started, drop one set from each exercise and concentrate on form instead of going for the heavy poundage. (You’ll thank me later!)
* As you curl, allow your wrists to slightly hyperextend. This will take the load off your forearms and throw it onto your biceps!
Biceps Exercise #1: Concentration Curls
No, this isn’t a typo. I’ve found that starting my biceps routine with a one-arm-at-a-time isolation exercise really helps me stimulate the muscle because this strict movement forces the biceps to work with little assistance from any other muscle group.
* After warming up, perform 3 sets of 10 repetitions.
Tips: Place your elbow against the inside of the corresponding thigh. Keep your arm against your thigh throughout the movement. Curl the weight towards your shoulder in an arcing motion and squeeze at the top of the movement.
Avoid: Cheating or swinging throughout the movement or not working throughout the entire range of motion (especially the lower half).
Biceps Exercise #2: Biceps Curls
* Perform 3 sets of 10 repetitions.
* On the last set, drop the weight and do another 5 reps without rest.
Tips: Use a grip that’s wide enough so that the bar will clear your thighs. Curl the weight in an arcing motion while keeping your elbows fixed to your sides.
Avoid: Stopping the movement at the top or bottom of the exercise. Keep a steady pace.
Biceps Exercise #3: Preacher Curls
Because this exercise restricts movement of the upper arm at the bottom of the exercise, it’s a great “thickening” movement for the lower biceps.
* Perform 3 sets of 10 repetitions.
* On the last set, drop the weight and perform another 4 reps without rest.
Tips: Keep your armpits against the pad and focus on pulling with your biceps and not your deltoid muscles.
Avoid: Rocking excessively or leaning forward during the movement. Also, don’t hyperextend your elbows at the bottom of the exercise; stop just short of locking out.