5 effective bicep workouts

muscle building

A great fit biceps is still a symbol of the strength and strength of the man. Especially the ladies love big strong arms, which can protect them in an emergency. Especially in summer, the first look often falls on the upper arms when a T-shirt or a muscle shirt is worn. Accordingly, for beginners as well as advanced strength athletes much emphasis is placed on an efficient training for the upper arms. The following five bicep workouts are ideal training programs to help sustain the upper arm for a larger volume. Beginners should start with light weights and focus on the technique. Advanced strength athletes, who have already built up some mass, can then expand their success in bicep workouts with more sets and a higher intensity. It is important to properly insert pauses, so that the muscle can quickly generate between the sentences. In addition, certain training methods such as "Slow Negative Training" can be integrated into the individual training program. Have fun and good luck with the five efficient training methods for your biceps muscle!

Biceps workout for beginners

time - 2 workouts per week; insert at least 2 days of regeneration between workouts. duration - 3 to 4 months. training goal - Improve the exercise technique, stabilize your strength for the individual exercise and gradually increase the weight. training program - low weight, but 10 to 12 repetitions per set. Important: - Beginners should never focus on high weights or special advanced exercises. The muscles of an inexperienced power athlete should be brought slowly and intelligently to the training with weights and get used. Fast achievements are not due to wrong training. Training for the back - Make sure you've integrated Rows and Pull-ups (or Lat pull-downs) in your back training program. These exercises also help with biceps and help your upper arm gain volume quickly. Remarks: Do not train until you have muscle failure. Finish the sentence if you realize that you can no longer properly practice each technique. Always try to do as many reps as possible per set. Never leave a sentence! Biceps - Workout 1 for beginners Workout 1: Exercise | Phrases | repetition | Break EZ Bar Curls | 3 | 10 to 12 | 2 minutes Workout 2: Exercise | Phrases | repetition | Pause dumbbell curls, standing | 3 | 10 to 12 | 2 minutes

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Biceps Workout 2 for beginners

time - 2 workouts per week; insert at least 2 days of regeneration between workouts. duration - 3 to 4 months. training goal - Increase the power and learn how your body reacts to additional loads with higher weights. training program - moderate weights for each exercise, still 10 to 12 repetitions per set. Important: - You train like your upper arm with a moderate exercise routine. Not the weight determines the training success, but the technique and enough breaks between the sentences. Keep in mind that the biceps muscle is one of the smaller muscles, so training should be adapted to those muscle groups as well. Training for the back - Also make sure during this workout that you've integrated Rows and Pullups (or Lat pull downs) into your back training program. These exercises also serve as the training for the biceps muscle and ensure that your upper arm quickly increases in volume. Remarks: Do not train until you have muscle failure. Finish the sentence if you realize that you can no longer properly practice each technique. Always try to do as many reps as possible per set. Never leave a sentence! Workout 1: Exercise | Phrases | Repetitions | Break barbell curls | 2 to 3 | 8 to 12 | 2 minutes Hammer Curls | 2 to 3 | 8 to 12 | 2 minutes Workout 2: Exercise | Phrases | Repetitions | Pause Preacher Curls | 2 to 3 | 8 to 12 | 2 minutes curls on the cable | 2 to 3 | 8 to 12 | 2 minutes

Biceps Workout 1 for advanced

time - 1 workout a week; Have at least 5 recovery days before the next workout. duration - 6 months. training goal - Strongly increase the weights and learn how your body deals with and responds to the extra loads of higher weights. training program - moderate weights with different exercise variants and different numbers of repetitions, which depend on the type of exercise. Important: - You still train your biceps muscle with a moderate exercise routine. This time you vary the number of repetitions, so that the muscle has to get used to new training routines again and again. Training for the back - Also with this workout, you should make sure that you have integrated Rows and pull-ups (or Lat pull downs) in your back training program. As already mentioned, these exercises are also used to train the biceps and ensure that your upper arm quickly increases in volume. Remarks: Do not train until you have muscle failure. Finish the sentence if you realize that you can no longer properly practice each technique. Always try to do as many reps as possible per set. Never leave a sentence! Workout 1: Exercise | Phrases | Repetitions | Break barbell curls | 3 to 4 | 6 to 8 | 2 minutes dumbbell curls, sitting | 3 to 4 | 8 to 12 | 2 minutes Workout 2: Exercise | Phrases | Repetitions | Break EZ Bar Curls | 3 to 4 | 10 to 12 | 2 minutes Concentration Curls | 2 | 20 | 2 minutes

Biceps Workout 2 for advanced

time - 1 workout a week and insert at least 5 days of recovery before the next workout. duration - 6 months. training goal - Again, increase the weights for each exercise and pay attention to how your body reacts to the extra load of higher weights. training program - moderate weights for the individual exercises, but this time you also train advanced techniques such as the so-called "rest break phrases" or the "drop phrases". Rest break set - In these sentences, you always train with the same weight. At the beginning, find the weight that will allow you to complete about 8 to 10 repetitions in the first set. The break between each sentence should be about 20 seconds. Drop sentences - You train one set and then immediately switch to the 3 drop sets, where you then continue with lighter dumbbells. After a two-minute break, repeat this workout. Important: - You train your upper arm with moderate weights but with advanced exercises and additionally vary the number of individual repetitions. Training for the back - Make sure to include rows and pull-ups (or lat pull downs) in your back training program. These exercises also serve as a workout for the biceps and will make your biceps increase in volume quickly. Remarks: Do not train until you have muscle failure. Finish the sentence if you realize that you can no longer properly practice each technique. Always try to do as many reps as possible per set. Never leave a sentence! Workout: Exercise | Phrases | Repetitions | Break barbell curls | 4 | 6 to 8 | 2 minutes dumbbell curls, sitting | 4 | 8 to 12 | 2 minutes EZ Bar Curls | 5 | 8 to 10 | 20 seconds Hammer Curls | 2 + 3 drop sets | 6 to 10 | 2 minutes Concentration Curls | 2 | 20 | 1 minute

Biceps workout for experienced strength athletes

time - 1 workout a week and insert at least 5 days of recovery before the next workout. duration - 12 months. training goal - You combine weight and intensity with various advanced exercises. Progressive training with this option will not be easy for you, but to build muscle mass requires certain training options. Rest break set - In this set you always train with the same weight. At the beginning, find the weight that will allow you to complete about 8 to 10 repetitions in the first set. The break between each sentence should be about 20 seconds. Slow Negatives - Exercise as usual the individual repetitions and try within 5 seconds after each repetition to reduce the weight until the initial weight has been reached again. Training for the back - Make sure to include rows and pull-ups (or lat pull downs) in your back training program. These exercises also serve as the training for the biceps muscle and ensure that your upper arm quickly increases in volume. Remarks: Do not train until you have muscle failure. Finish the sentence if you realize that you can no longer properly practice each technique. Always try to do as many reps as possible per set. Never leave a sentence! workout: Exercise | Phrases | Repetitions | Break barbell curls | 4 | 6 to 8 | 2 minutes dumbbell curls, sitting | 4 | 8 to 12 | 2 minutes Straight Bar Cable Curls | 7 | 8 to 10 | 20 Seconds Preacher Curls with Dumbbell | 2 | 10 - Slow Negatives | 2 minutes Concentration Curls | 3 | 20 | 1 minute