Biceps Workout: Strength and Volume

The Biceps Brachii, also known as simply ‘biceps’ is a two headed muscle that connects to the elbow and shoulder and is responsible for significant amount of arm movement and actions. The bicep is comprised of two separate heads that each help support a different range of motion. Therefore in order to properly strengthen and enlarge this muscle, an athlete must identify the various movements that will allow for the improvement of both heads of the bicep. The choice and type of workouts chosen for the biceps are significant for improvement since the bicep is aesthetically important for balancing the body out within bodybuilding, and very important for arm strength for athletic application.

The following workout and organization of exercises will focus on strength and volume to allow for the muscle to grow not only in strength but in size as well.

Biceps Brachii

1) Barbell Curls- Since the barbell curl focuses on both hands at once and is conducted in a traditional standing motion, it allows the athlete to curl more weight than in other comparable exercises.

  • Warm up with just the bar for around 15 repetitions.
  • Increase the weight significantly to a weight that you can only do 4 repetitions of.
  • Remove 5 pounds from each side of the barbell for the next set and perform until failure.
  • Continue to remove 5 pounds from each side for each set until you have performed 5 total sets to failure. (including the warm up)

2) Seated Dumbbell Hammer Curls- Sit down at a 90 degree angle on a seated bench and grasp the dumbbells with your palms facing you at your sides. Curl up to the top of your shoulder in a smooth motion.

  • Warm up with 15 repetitions of very light weight
  • Increase the weight to one that allows just 8 repetitions.
  • Increase the weight to one that allows just 6 repetitions.
  • Increase the weight to one that allows just 4 repetitions.
  • Lower the weight significantly and perform ’21’s’ while seated. Do 7 repetitions strictly in the bottom 90 degree range of motion. The immediately after, perform 7 repetitions from the middle of the range of motion to the top of your shoulder. Then for the last 7, do 7 of the full range of motion.

3) Reverse Grip Barbell Curls- Grab the barbell with palms facing down and curl in strict slow form.

  • Perform a weight that allows 6 repetitions.
  • Increase the weight to one that allows just 8 repetitions.
  • Increase the weight to one that allows just 10 repetitions.

4) 60 Reps- Grab a traditional barbell without any weight on it, and grip it palms facing up.

  • Place your hands several inches outside of shoulder width and perform 20 strict curl repetitions.
  • Wait 20 seconds
  • Place your hands shoulder width apart and perform 20 strict curl repetitions.
  • Wait 20 seconds
  • Place your hands several inches inside of shoulder width and perform 20 strict curl repetitions.

Go Train.

-Papa Swole

(This is an original post copyright to SwoleScience.com, credited to the aforementioned author. Its reproduction is strictly prohibited. All rights reserved to the original authors of any quoted or embedded material)

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5 Responses

  1. Paid Not Played says:

    yeah buddy!!!

  2. bbk says:

    a big favor to ask you..could you go over food intake for newbies. im 5’6 165…slim muscle with fat on top but no where close to having a ripped look.

    keep up the good work..lots of good info!

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