Bicep Workouts Basics
Bicep workouts specifically target the muscle in order to give it the best resistance possible and gain the desired result very quickly.
This is called muscle isolation and what we'll be focusing on in this article.
Before you begin, the first thing you want to do is decide what end results you want.
Are you trying to build muscle and strength or are you wanting to toning and go for endurance? This will dictate not only which specific bicep exercises you do but also how you do them and what kind of routine you want to make.
When wanting you do bicep workouts your best bet will be with sticking to curls, grabbing some dumbbells and a barbell.
These may seem fairly straight forward but there are an incredible amount of bicep exercises you can do with just these pieces of equipment.
For getting your biceps built or toned these will do the job perfectly, while still being able to help work your pectorals, forearms and deltoids if you begin doing isolation for any of those.
If you are going for toned biceps, you want to really focus on high reps and low weight with your bicep workouts, this will allow your muscle to tighten and get used to repetition, it also will keep your heart rate high which will burn calories.
Depending on your workout you want to get an amount of weight that you can do around 20-30 reps with, as you follow in your routine this will become easier and easier till you eventually up your weight slightly.
In the end the fat around the muscle will be burnt off and the bicep itself will feel very tight and strong.
If you are working on muscle mass and strength from your bicep workouts, high weight and low reps is the goal.
Try and lift enough weight that you can only do about 4-6 reps before having to stop.
From here you have two options, you can take a 2 minute break and go back for more or you can immediately lower the weight and start doing reps again.
You'll continue to do that until you're just lifting the bar or the lowest weight available.
If you haven't worked out before or very often, this tactic will get your arms jacked and fast, with a proper diet and work in just a few weeks you'll likely be lifting twice what you were before.
The bicep is one of the best muscles for gaining strength in because of how quickly it regenerates and how you can usually feel a huge improvement from your last workout, every time you go.
This is called muscle isolation and what we'll be focusing on in this article.
Before you begin, the first thing you want to do is decide what end results you want.
Are you trying to build muscle and strength or are you wanting to toning and go for endurance? This will dictate not only which specific bicep exercises you do but also how you do them and what kind of routine you want to make.
When wanting you do bicep workouts your best bet will be with sticking to curls, grabbing some dumbbells and a barbell.
These may seem fairly straight forward but there are an incredible amount of bicep exercises you can do with just these pieces of equipment.
For getting your biceps built or toned these will do the job perfectly, while still being able to help work your pectorals, forearms and deltoids if you begin doing isolation for any of those.
If you are going for toned biceps, you want to really focus on high reps and low weight with your bicep workouts, this will allow your muscle to tighten and get used to repetition, it also will keep your heart rate high which will burn calories.
Depending on your workout you want to get an amount of weight that you can do around 20-30 reps with, as you follow in your routine this will become easier and easier till you eventually up your weight slightly.
In the end the fat around the muscle will be burnt off and the bicep itself will feel very tight and strong.
If you are working on muscle mass and strength from your bicep workouts, high weight and low reps is the goal.
Try and lift enough weight that you can only do about 4-6 reps before having to stop.
From here you have two options, you can take a 2 minute break and go back for more or you can immediately lower the weight and start doing reps again.
You'll continue to do that until you're just lifting the bar or the lowest weight available.
If you haven't worked out before or very often, this tactic will get your arms jacked and fast, with a proper diet and work in just a few weeks you'll likely be lifting twice what you were before.
The bicep is one of the best muscles for gaining strength in because of how quickly it regenerates and how you can usually feel a huge improvement from your last workout, every time you go.
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