Do you find yourself doing the same biceps exercises over and over again? By adding these two time-saving routines to your training plan, you can give your biceps the stimulation they need to grow. They’re not only perfect for busy people, but they also benefit anyone trying to break the monotony of the same old routine.
How’s that possible, you ask? Doesn’t it take at least a good 40 minutes on various biceps exercises to get a workout that will bring great results? The answer to that question depends on the stimulation provided by the routines you use. The two routines presented here focus on exercises that are not only intense, but also effective, so you’re getting a good workout for your time.
That being said, you have to build your way up to an intense workout like this. The exercises listed in the Advanced Techniques section require a lot of concentration. For reference, we’ve included descriptions of the techniques you’ll use during these workouts.
Drop sets – In 90 seconds, lift a weight that you can curl for 10 to 12 reps, then reduce the weight by 20 percent and continue to lift for another 10 to 12 reps. Finally, reduce the weight once again by 30 percent, continuing to rep out until the 90 seconds is up.
Supersets – Following sample 1, use a weight that you can lift for 8 reps on the incline dumbell curl exercise. With no rest period, jump over to the EZ-bar preacher curl, and lift a comfortable weight to failure. For the next two sets, follow the same guideline, except do 10 reps for the second set and 12 reps for the third set.
Up-and-down-the-rack sets – Pick five weights that increase in weight by increments of five pounds with the heaviest weight being the one you can only lift for 6 reps. Consecutively lift each weight for three reps, starting with the lightest weight in order to get the blood pumping, as though doing a warm-up set. Once all five weights have been lifted, head back down the rack, but lifting each weight to failure this time.
21s – First, choose a weight that you can curl twenty-one times. Lift the weight through the lower range of the exercise 7 times, then continue to lift it 7 times at the upper range of the exercise, and finally lift it 7 more times through the exercise’s full range of motion.
To help you get the results you deserve, don’t forget to add the musclebuilding stack of CELL-TECH and NITRO-TECH to your diet and training plan. Many men trying to muscle up make it a point to use the stack as soon as their last reps are completed. While your results will vary, subjects in a recent study who used CELL-TECH and NITRO-TECH as part of a diet and weight-training program put on an average of 11.4 pounds of mass in just eight weeks!1
1. Burke et al., 2001. International Journal of Sport Nutrition and Exercise Metabolism. 11(3):349-64.