3 Steps to a Better Bicep Workout

When it comes to , simple is the best approach. In the following video, lays out a very simply step by step plan to help you maximize your biceps training:

#1 – Direct Biceps Training

Your biceps already receive a good deal of stimulation from your basic compound . Even though direct biceps training is important, it is not absolutely necessary.

The following are some compound lifts that also stimulate biceps:

  • Pulldowns
  • Dumbbell/Barbell Rows
  • Pullups/Chinups
  • Deadlifts
  • Seated/Inverted Rows
  • Power Cleans

Build a base of biceps and size by including these into your overall routine.


#2 – Functions of Biceps Training

There are two key functions of the elbow: flexion of the elbow and supination of your forearms. Therefore, you only need two biceps exercises for adequate training,

Flexion Exercises:

  • Straight bar curl
  • Cable curl
  • Drag Curls
  • Preacher Curls
  • Hammer Curls

Supination Exercises:

  • Supinating curl
  • Supinating incline curls

#3 – Sets, Reps, & Frequency

  • Frequency – perform a direct bicep workout once every 4 to 7 days. Specific will depend on individual recovery ability.
  • Sets – 2-4 total is recommended if you taking each set to concentric failure. If not, then you can perform 6-8 total sets.
  • Reps from 4-12 will produce hypertrophy. 5-7 reps is the sweet spot range.