Today I’m going to share with you a workout for bigger biceps you can do today. This comes courtesy of Vince Delmonte and Lee Hayward who are both excellent trainers when it comes to packing on muscle.
In this video, they walk you through a basic bicep arm workout designed to add size. Check out the video below.
What Is The Secret Behind This Bicep Workout For Adding Size?
The answer is the way they order the bicep exercises. They start with a heavy, compound movement that works the muscles most at the mid-range. Then they go to a movement that emphasizes the stretch on the biceps which is an incline curl. Finally, they go into a movement that hits the biceps most at the peak of the contract.
By ordering your exercises in this way, it allows you to really hit the muscle from all angles. Now I know some people out there say a muscle can only contract all at once, and there’s no point in targeting different angles.
But there IS truth to the idea that the body adapts to a specific demand. Emphasizing just the middle portion of a movement for instance won’t necessarily lead to as much strength at the extreme points of the exercise. This is too complicated to get into, but just understand it’s helpful to do a variety of bicep exercises that tax the muscle at each range of motion.
Luckily for you, you can just follow the simple outline here and get these results:
- Bicep Exercise 1: Mid Range – Barbell or Dumbbell Curls, Chin-ups, Preacher Curls
- Bicep Exercise 2: Incline curls, Leaning Back Barbell Curls
- Bicep Exercise 3: Concentration Curls, Cable Curls, Superman Curls