Bar Curls

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.