3 Steps to a Better Bicep Workout

3 Steps to a Better Bicep Workout

When it comes to biceps training, simple is the best approach. In the following video, Sean Nalewanyj 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 movements. 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 strength and size by including these exercises into your overall routine.

For a complete done-for-you workout plan that will help you build muscle and transform your body, check out Sean Nalewanyj’s Body Transformation Blueprint. Click here to learn more.

#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 barbell curl
  • Cable curl
  • Drag Curls
  • Preacher Curls
  • Hammer Curls

Supination Exercises:

  • Supinating dumbbell curl
  • Supinating incline curls

#3 – Sets, Reps, & Frequency

  • Frequency – perform a direct bicep workout once every 4 to 7 days. Specific frequency will depend on individual recovery ability.
  • Sets – 2-4 sets 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.

For a complete done-for-you workout plan that will help you build muscle and transform your body, check out Sean Nalewanyj’s Body Transformation Blueprint. Click here to learn more.