On this episode of Live Lean TV, I take you through the best biceps workout for mass gain with dumbbells.
Yes, get ready to take your biceps workout to a whole new level as the biceps bonanza workout is about to go down.
If you’re a guy or girl looking to build bigger biceps, get ready, because this biceps workout is for you.
Unless your biceps are a weak point of your physique, I don’t typically recommend training biceps as a stand alone workout.
The reason is, biceps are a smaller muscle group that can easily be paired with another muscle group.
In my Live Lean MASS 2.o, I program arm days, by pairing a biceps workout like this, along with a triceps workout.
That way you can target the biceps, as well as the opposing arm muscle, the triceps.
You can also train biceps after your back workout, as most back exercises and biceps exercises are pulling movements.
This means most back exercises also recruit the muscles in the biceps.
So complete this fun biceps workout after your back workout or along with your triceps workout.
One thing, before I share the biceps bonanza workout.
When training biceps, a technique many people overlook is tempo.
Tempo simply means the speed at which you raise and lower the weight.
During a biceps curl, the curling of the dumbbell, where you shorten the muscle, is called the concentric movement.
The lowering of the dumbbell during the bicep curl, where you lengthen the muscle, is called the eccentric movement.
A simple way to change up your current biceps workout routine is to slow down the eccentric portion of the lift.
And that’s what we’re going to do for this biceps workout.
We’re really going to focus on the eccentric portion of the lift.
A lot of the muscle growth comes from the eccentric portion of the lift, by controlling and slowly lowering the dumbbell.
So during this biceps workout, I need you to really focus on slowing down the lowering of the dumbbell.
The tempo for this biceps workout is 4-0-1-0.
Here is what each number represents.
For this given tempo, it should take you 4 seconds to lower the dumbbell.
So for this tempo, there would be no pause at the bottom when the arm is fully extended.
For this example, it should take you 1 second to curl the dumbbell back up.
So for this tempo, there would be no pause at the top when the arm is fully flexed.
Select a weight that is heavy enough that after your last two reps, you’re really feeling it.
Don’t go too light, especially you ladies.
Trust me, the blood will be pumping and you’ll be feeling quite a burn in your biceps!
Here’s how the biceps bonanza workout is structured:
Straight sets biceps workout.
Finish all the sets of exercise A before moving on to exercise B.
Click the links below for a step-by-step exercise demonstration of each exercise.
Rest: 30 seconds between sets
Coaching cues: With your palms facing the wall in front of you, curl the dumbbells towards your shoulders for a 1 second count, then under control, immediately lower the dumbbells, fully extending your elbow, using a 4 second count. Then immediately curl the dumbbells for a 1 second count.
Complete 3 sets of 10 reps, following this 4010 tempo, taking a 30 seconds rest between each set.
Once you finish 3 sets, move on to the next exercise.
Rest: 30 seconds between sets
Coaching cues: Holding a pair of dumbbells in your hands, stand with your butt and shoulder blades against a wall. You’ll complete 21 reps broken out as follows.
Complete 3 sets of 21 reps, taking a 30 seconds rest between each set.
Once you finish 3 sets, move on to the biceps workout finisher.
Reps: 6-8 reps (or until failure)
Rest: no rest
Coaching cues: Get excited for this biceps workout finisher. Start with the heaviest weight you can lift for 6-8 reps, using proper form, with your shoulders back and in set position. Once you finish the reps, place the dumbbells back on the rack and immediately grab the next lighter pair of dumbbells and complete 6-8 reps, or however many you can do. Continue surfing the rack until you finish with the lightest set of dumbbells on the rack. You’re going to feel an incredible rush during this workout finisher.
I call it the Biceps Bonanza Workout!
Once again, guys make sure you lift with good form and choose a weight that challenges you.
But, don’t try to be he-man by lifting more weight than your muscles can properly handle.
Ladies, make sure you are lifting enough weight that you really are pushing yourself out of your comfort zone, using good form.
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Also be sure to check out my other workouts such as my Get Tank To Ready – Triceps Circuit Workout.
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.