It’s a given that the majority of bodybuilders want defined, muscular arms – not only while they’re pumped up during workouts, but long after. Whether you’re an athlete or the next Ronnie Coleman, the best bicep workout tips below can help take your arms to the next level.
The first step to building the perfect arms is to ensure your workout routine doesn’t contain any flaws. After all, it’s the triceps that really add size to the upper arms. We’ve all seen the guys who only do bicep curls and end up looking deformed rather than the mean machines they aspire to be. Whether your training involves full body workouts, or splits, make sure you attack each muscle group from various angles. On top of that, always ensure the muscles have adequate fuel to grow, and time to rest to avoid overtraining.
Remember that you use the biceps for other exercises – especially when working out the back. As a result, try to distance your arm and back days (or exercises) so that you are more efficient with your energy for optimum growth. Many people have dedicated arm days for this reason; doing so means they can really go to town hitting the biceps, triceps and forearms with multiple exercises when energy is at a maximum.
Another factor to keep in mind is rep range. For building size it’s generally accepted that reps of 6-8 with 4 or 5 sets work well, and for definition, hypertrophy training works with reps of 8-12 for 3 or 4 sets. To make the best of both worlds, utilize drop sets at the end of heavy sets to really feel the burn. Lastly, when you perform any exercise it is absolutely vital not to use momentum. If you’re lifting too heavy, the only thing you’re working out is your ego. Form and technique is everything, so don’t be afraid to drop the weight and work up properly.
As a final note, always mix up exercises every 8 weeks or so. Doing this ‘shocks’ the muscles and allows for better development overall. If you have a favorite bicep exercise, let us know in the comments below.