When starting on a bulking phase, one of the key body parts that many Bodybuilders want to give a specific focus on are the biceps. The biceps are the most highly noticed muscle group by others, so if you have nicely developed arms, people use to think that you’re on top of your workout performance. The most important thing is that to keep in mind that in actuality the triceps muscle comprises a very large component of the arm, so you must not neglect your triceps workout either, which can give you the perfect balance of what you need to see optimal results.When you are aiming for maximum muscle mass, another important point to note is that lifting heavy must be placed as a priority. Since building more muscle mass is a combination of a heavy surplus, enough volume, and plenty of calories, it’s a wise decision to focus on exercises that will allow you to lift the heaviest weight possible.Usually for most people this will be exercises such as rows and lat-pulldowns, both of which useful for biceps muscles as well. If you are including these regularly with your exercise program and then adding in other exercises that are specifically targeted towards the biceps muscles you will be right on track for developing the best arms you can.
Here are the five best exercises that focus on the biceps to add after your rows and pulldowns.
Exercise 1: Barbell Curls
The first biceps exercise to perform is biceps barbell curls, which will allow you to overload your biceps with a heavy weight. Most amateur bodybuilders are slightly stronger when lifting a barbell versus a set of dumbbells, so this is a great workout for maximum strength development.When doing this exercise, the primary thing to focus on is that you’re not cutting the movement pattern short at all, and that you’re not allowing momentum to cause you to lean backward as you hoist the weight upwards.This is one of the most common mistakes with this exercise—momentum performs more of the work than your muscles actually do. If you perform it in a slow and controlled manner, that should reduce the chances of this happening significantly and allow you to place a higher intensity deep within the muscle fibers.
Exercise 2: Preacher Curl
Sit on preacher bench placing back of arms on pad. Grasp curl bar with shoulder width underhand grip. Raise bar until forearms are vertical. Lower barbell until arms are fully extended. Repeat. Seat should be adjusted to allow arm pit to rest near top of pad. Back of upper arm should remain on pad throughout movement. The long head (lateral head) of biceps brachii is activated significantly more than short head (medial head) of biceps brachii since short head enters into active insufficiency as it continues to contract.
Exercise 4: Reverse grip bent-over rows
Stand erect while holding a barbell with a supinated grip (palms facing up).Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.Slowly lower the weight again to the starting position as you inhale.Repeat for the recommended amount of repetitions.
Exercise 3: Standing biceps cable curl
If you want a deep-tissue muscle fibers, cable curls are a good choice for you. Since the pattern of movement is less stable with this movement, due to the constant tension provided by the cable, you will call all the stabilization muscles surrounding the biceps into play as you execute the exercise.You can use a variety of different attachments to perform the cable curls including a rope, a straight bar, or rotating cable handles that allow you to work a single arm at a time.
Exercise 5: Concentration Curls
Finally, the last of the exercises to consider to blast your biceps into growth are concentration curls. When done while sitting, these will also limit the degree momentum plays in the execution of the exercise and place all the emphasis right on the biceps muscle.There will be no helper muscles called into play when doing concentration curls, so this is a good one to add in at the very end of your workout when you’re really looking to finish off the biceps and fully exhaust them.
Some Other Bicep Workouts
I do not recommend you to include all these exercises in each and every workout you do,but I strongly recommend to interchange them from workout to workout while keeping the stimulus high and never allowing your muscles to be too adapted.This constant change in workouts program helps you to push strength level to a new extreme. So make sure you are using a good variety.
Here are some exercise that utilizes a variety of exercises to fully stress your bicep muscle to the maximum
Try this for 1-3 weeks of your bulking cycle.
Try this for 4-6 weeks of your bulking cycle
Try this for 7-9 weeks of your bulking cycle
Try this for 10-12 weeks of your bulking cycle
I really think this will help you a lot to gain huge muscle of your biceps.
Be healthy.Be focused.