Okay so everyone wants bigger biceps, not
only for the pride of it, but for that t-shirt mass when you go out. However
many of you will be mainly using dumbbells for biceps when in fact by
incorporating the barbell it automatically forces the joints and muscles to
undertake a more intense range of motion.
The first thing you want to be doing when planning out
your barbell biceps workout is starting with the bigger exercises first that
will utilize the greatest number of muscle fibers. Doing so will help ensure
that you are able to generate a maximum amount of force on the exercises that
will deliver the best results. This includes using straight bar curls,
underhand rows and close grip pull ups. After you’ve
finished with those exercises, then it will be time to move on to the isolated
movements that are really going to zero in and hit the biceps hard. Here, you
will want to primarily focus on movements such as dumbbell bicep curls, EZ bar
curls and dumbbell concentration curls.
But don’t use all of these moves in one
session, rather pick two of each and create a workout that works well for you.
In order to allow them to get optimum recover times and growth you want to
train them for 16 sets max that’s 4 sets per exercise. Also never train them
and back together or even the next day. This is because many back moves need
the biceps to help with the exercise and so the bicep is further fatigued. Try
putting chest or legs in between these days for better gains.
Another tip is changing your barbell grip
for even better results, one week have a normal grip on the bar with your hands
about level with your shoulders, or by keeping your arms brushing your sides
with each rep, then the following week use a close grip with only 10-12cm
between your hands to hit the fibers in different ways and get optimum results
from your training.
