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The following biceps workouts are presented as an example of gradually increasing weight and intensity. Beginners start with the lightest weights, paying attention to gradual progress. More advanced bodybuilders who have already achieved some strength indicators resort to more sets and techniques – for example, shorter time between sets and slow negatives to stimulate further muscle growth.
Note: do not get used to “flaws”. Stop the set immediately when you start to break the technique of the exercise or feel like you might not pull out the next rep. In each set, do the maximum number of repetitions for yourself. Do each set to the end.
Tip: Be sure to include back exercises such as barbell rows and pull-ups (or machine top rows) into your program. These exercises will also help increase the volume of your biceps.
Biceps program for beginners
Frequency: 2 times a week, a break between workouts at least 2 days.
Duration: 3-4 months or more.
Rest between sets: 2 minutes.
Problem: improving the technique of performing exercises, developing basic strength indicators and, when possible, increasing the weights.
The idea: slow build up of mass and strength, 10-12 repetitions in one set.
Remember: to gain muscle mass, beginners do not need super-intense loads or complex techniques. They have muscles that are ready and eager to grow whenever possible. At this stage, resist the urge to increase the load.
First workout
3 approach to 12 repetitions
Second workout
3 approach to 12 repetitions
Biceps program for advanced beginners
Frequency: 2 times a week, a break between workouts at least 2 days.
Duration: 3-4 months or more.
Rest between sets: 2 minutes.
Problem: increasing strength and learning how the body responds to increased stress.
The idea: moderately slow build-up of mass and strength, 8-12 approaches in one set.
Remember: your muscles are still developing rapidly. Do not give in to the urge to increase the load just yet. Keep in mind that biceps is a relatively small muscle and may grow faster than you think.
First workout
3 approach to 10 repetitions
3 approach to 10 repetitions
Second workout
3 approach to 10 repetitions
3 approach to 10 repetitions
Biceps program for amateurs
Frequency: Once a week, a break between workouts is at least 1 days.
Duration: 6 months and longer.
Rest between sets: 2 minutes.
Problem: gradually adding stress and intensity, continuing to explore how the body responds to additional stress and increasing demands for intensity.
An approach: moderate to high load with varying numbers of repetitions, and starting to use advanced training techniques.
First workout
4 approach to 8 repetitions
4 approach to 10 repetitions
Second workout
4 approach to 12 repetitions
2 approach to 20 repetitions
Biceps program for advanced amateurs
Frequency: Once a week, a break between workouts is at least 1 days.
Duration: 6 months and longer.
Rest between sets: 2 minutes, except for the approaches performed, there the rest is 20 seconds.
Problem: gradually adding stress and intensity, continuing to explore how the body responds to additional stress and increasing demands for intensity.
An approach: moderate to high load with varying numbers of repetitions, and starting to use advanced training techniques.
Drop sets – after completing one set, immediately do three more, each of them with lighter weights. After two minutes, repeat the same.
Training
4 approach to 8 repetitions
4 approach to 12 repetitions
rest-pause
5 approaches to 10 repetitions
drop sets
2 approach to 8 repetitions
2 approach to 20 repetitions
Biceps program for professionals
Frequency: Once a week, a break between workouts is at least 1 days.
Duration: 12 months and longer.
Rest between sets: 2 minutes, except for the approaches performed, there the rest is 20 seconds.
Problem: a combination of load building, intensity and advanced techniques. Progress will not be easy, but the bodybuilder should try to achieve new results whenever possible.
Negative repetitions – Perform the sets as usual, but lower the weight slowly, for 5 seconds. …
Training
4 approach to 8 repetitions
4 approach to 12 repetitions
rest-pause
7 approaches to 10 repetitions
negatives
2 approach to 10 repetitions
3 approach to 20 repetitions