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admin | Natural Weight Loss Supplement | 11.04.2014
The biceps tend to respond well to increased volume and frequency, so training them regularly with a variety of movements is the best way to add size efficiently. You’ll need to use progressively lighter weights as you go through the movements and fatigue starts to set in, but once you get to those preacher curls you’ll be lucky if you can move the bar!
Aim to do this program alongside your tricep and shoulder work once or twice a week, depending on your workout schedule.
For those without the time or the inclination to set aside a specific workout for your arms, adding in a finisher that targets the biceps at the end of one of your workouts is an ideal way to squeeze in some extra volume if your arms are lagging behind a little.
A finisher basically involves squeezing a lot of volume and time under tension into a relatively short space of time, resulting in a huge muscular pump and increased growth hormone release – a recipe for success for those looking for fast improvements. Very much an old school classic, drop sets (also known as running the rack) are a fantastic way of hitting the muscles hard and fast.
Continue working your way down the rack until you’re using weights that you’d be embarrassed to be seen with, and which feel like a PR deadlift attempt at that point. I picked this one up from an article over at T-Nation, and it’s a fun and challenging way of blasting the biceps and triceps. A little lighter than the other two finishers, but 3 sets of these will be more than enough to encourage some extra bicep growth.
You’re aiming for 7 reps of the bottom half of the movement (arms lowered and curling up until the forearm is parallel to the floor), followed by 7 reps of the top half of the movement (parallel forearm to the top of the curl), followed by 7 full curls.

Aim to eat at a slight caloric surplus, get plenty of quality protein in your diet and make sure you’re getting your 8 hours a night. This advanced formula is enriched with high-quality protein, complex carbohydrates, fiber and essential vitamins and minerals. They’re one of the first areas people look to build up when they start to focus on gaining muscle, but they’re also one of the trickiest places to add mass. The amount of change you’ll see will largely be determined by your training intensity, your diet and your genetics – some people can build big biceps through the major compound lifts alone, while others aren’t so lucky.
If you have a particular day or two set aside for arms then you should look to incorporate the first plan. I find it works well if you superset or triset the three together, with minimal rest in between.
Plan on being sore for a couple of days after the first session, and don’t expect to be able to grab anything above your head. It essentially involves picking a movement (in this case, dumbbell curls) and starting with a weight you can manage 5-6 reps with.
It’s a brutal workout for your biceps – good luck getting that sweaty shirt off afterwards! You’ll need to set up the tricep pushdown with a weight you can comfortably manage 20 reps with, and sit a set of dumbbells beside the machine (again, with a weight you can manage 20 comfortable reps with).

It’s a really tough movement, but aim for 3 sets and see if you manage the same weight on the third set that you managed on the first.
You need to get your diet and rest sorted out or you won’t come close to seeing the full benefit of these training programs. Eat right, train hard and sleep well and you’ll get those biceps you’ve always wanted.
Fortunately, help is at hand with this killer bicep workout designed to help you build your biceps quickly and effectively. It’s more time intensive but will allow you to really focus on hitting the biceps from a range of angles and get some volume in. Once you’ve done that set, you move on to a lighter set of dumbbells and perform as many reps as you can.
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If you’re just looking to throw in some isolation work at the end of your compound lifts, have a look at the finishers.

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