5 Common Problems With Biceps Training Part 2

Problem #4 - Using The Same Bicep Exercises Every Time:


Every pro bodybuilder will put their money on two of the simplest exercises for building huge biceps - barbell curls and dumbbell curls. According to the pros, these two exercises have built more huge guns than any other exercise in the world.

I definitely agree that these 'simple' exercises are a safe foundation to build a program around, but let's also remember that pro bodybuilders using steroids are going to have a strong response to practically any exercise they do.

I have no problem using these two exercises under one condition - you are getting stronger from week to week. As long as you are increasing the weights and reps relative to perfect form, then your arms should continue growing. Aim to build your barbell curls up to 110 pounds for a few "slow speed" sets and your dumbbell curls up to 50 pounds for a few "slow-speed" sets that involve zero rocking and swaying.

Once you build your barbell curls up to 110 pounds, you will be ready to try these two different angles on the bar. You will have to drop your weights a bit, but stick with these two variations until you build back up to 110 pounds:

Bicep Exercise 1: "Stress" the outer portion of the bi's by placing your elbows outwards and using a super-close grip.

Bicep Exercise 2: "Stress" the inner portion of the bi's by taking a super-wide grip on the bar and digging your elbows into your side (and don't let them move.)

Bicep Exercise 3: To "stress" the brachialis and brachioradialis stick to good old fashioned hammer curls and reverse curls. Don't underestimate these two exercises in the slightest.

Problem #5 - Not Enough Tension On The Muscle:


I think many weight trainees do not fully grasp the concept of isolating and actually training a muscle. They do not know how to make the muscle work and fatigue. Instead, you see a lot of swinging, momentum and sloppy lifting used to move the weight from every part of the body except the one they are actually trying to train.

The biceps have a very strong response to "constant tension," which means you should never give them a chance to breathe. Keep the bar constantly moving without pausing at the top or bottom. Focus on squeezing the heck out of the bar and never let your biceps relax until the set is over.

Your entire goal is to not allow any oxygen into the muscle which creates a spike with your anabolic hormones to promote muscle growth. Resort to a slower 3-0-3 or 4-0-4 tempo to get the job done.


4 Week Bicep Prioritization Program


Below is a sample 4 Week Bicep Prioritization Program:


Workout A: Pull Day (Large To Small Muscles)



Exercises Sets Reps Tempo Rest
Bent Over Rows 3-4 6-8 322 2 min
Pull Ups 3-4 6-8 322 2 min
Elbows in Wide Grip Curls 3 6-8 322 2 min
Wide Grip Shrugs 3-4 6-8 322 2 min
Stiff Leg Deadlifts 3-4 6-8 322 2 min

Workout B: Push Day (Large To Small Muscles)



Exercises Sets Reps Tempo Rest
Incline Barbell Press 3-4 6-8 322 2 min
Standing DB Shoulder Press 3-4 6-8 322 2 min
Close Grip Bench Press 3 6-8 322 2 min
Seated Calve Raises 3-4 6-8 322 2 min
1- Leg Box Squats 3-4 6-8 322 2 min

Weight Training Program Notes:



Notice the simplicity of the workout structure. This program will work extremely well for hardgainers. The overall volume might be a little low for someone used to a traditional bodybuilder split program and has more than four years of consistent training.



Click To Enlarge.
This Program Will Work Extremely Well For Hardgainers.


The power of the program is found in the principle of prioritization by sequence on the first pull workout. Notice that your prioritization muscle is being sequenced at the start of the workout and the start of the week. This is happening on purpose. We are intentionally giving your biceps an opportunity to train at their two most "fresh" times - at the start of the week and at the start of the workout.


Focusing on increasing overall strength can still be achieved on the second pull workout where the biceps will not be pre-fatigued.


Notice the slow speed movements. Many anabolic hormones are released when your muscles are under constant tension. The tempo's are set up so that will be forced to move the weight slower and with a greater amount of tension concentrically and eccentrically.


On a pull day, 402 would mean: 4 seconds to release the weight, 0 second pause at the bottom and 2 seconds to pull the weight. On a push day, 402 would mean 4 seconds to lower the weight, 0 second pause at the bottom and 2 seconds to push the weight up.


Focus on adding 5-10 pounds to each of your exercises over the course of the next four weeks while keeping the rep ranges and sets the same. It is not necessary to do more sets or more reps. Focus on increasing more weight under the same set, rep, tempo and rest prescription.

See Also

The Muscle Building Zone For more Weight Training And Muscle Building Tips.