Are you ready to turn heads, feel confident, and be stretching those sleeves by next weekend? Then this plateau-breaking & bicep-blasting mini plan is exactly what you need.
- Why this Plan Works
- The Plan itself
- The Exercise Breakdown
Here were going to see;
You can add this plan on to the end of your workouts or simply take a week to solely focus on growing those arms.
Why This Plan Works
The bicep is made up of two distinct muscles, hence the name bi-cep, which is why we have to make sure we are targeting both part individually as well as together to achieve maximum growth.
This can be simply done by changing hand placements, playing with leverage and utilizing both isolation & compound movements.
Don't know how to properly perform a movement? Scroll down to the Exercise Breakdown section for a detailed overview of each exercise.
The plan starts off with a typically harder compound exercise that utilizes multiple muscle groups, the pull up. Then it proceeds to a slightly more isolated exercise that still uses both sides of the body, the e-z bar preacher curl. Then we move on to targeting a commonly forgotten muscle that is technically not part of the bicep, the Brachialis. The Brachialis is a long, smaller muscle that runs from the top of your forearm, between your biceps and triceps and all the way to your shoulder cap. If you struggle with growing your arms wider, you really want to focus on training your Brachialis, which we target by performing the hammer curls. At this point in the workout, your arms should be pretty taxed, but still not finished. It’s now time to pump some blood, oxygen, lactic acid & nutrients into the stressed muscle by performing some high volume movements. We do this by performing supinated cable curls for 7 sets of 7 reps each and only leaving 20-30 seconds of rest in between each set.
Think your done? Not yet.
This is where you have to deploy your mental fortitude, perseverance and laser-like focus. Next up is an old-school modified movement commonly known as 21’s. This is performed here to add more time-under-tension and fatally stress your strength capabilities. Finally, we loosen up the arms and elbow joint with a dynamic movement called Zottman Curls, for one last large set consisting of 30 reps.
The Plan: Do THIS Every 2nd Day
How to perform pull ups:
- Grip the bar with your palms down and your arms approximately shoulder-width apart.
- Once you have a firm grip, lift you legs off the floor and hang while fully extending your arms.
- Pull your upper chest up towards the bar while keeping your chin up. It can help to visualize your elbows being pulled to the floor, or that your are bending the pull up bar inwards.
- Pull up until your chin is above the bar and/or your upper chest touches the bar.
- Hold for 1 second
- Lower yourself as controlled as you can until your arms are straight
E-Z Bar Preacher Curls
- Load your weight on to the E-Z bar and place it in front of the preacher curl stand.
- Fit your armpits around the top of the preacher curl pad and lay your triceps along the pad towards the bar. Make sure your elbows are on the pad when you hold the weight.
- Grip the outer curves of the bar so that your pinkies are closer to the ground than your thumbs.
- Pull the bar towards your chest while keeping your triceps and elbows touching the preacher pad.
- Lower to 90% of a full extension and repeat.
- Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
- The palms of the hands should be facing your torso. This will be your starting position.
- Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level.
- Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
- After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
- Standing up, hold a cable curl bar that is attached to a low notch on the machine.
- Keeping your elbows close to your hips and the palms of your hands facing up, a supinated grip, get ready to lift.
- While keeping the upper arms still, curl the weights by pulling the bar towards from the outside in towards your chest.
- While your biceps are contracting, make sure to breathe out.
- Once at peak contraction, squeeze and hold for 1-3 seconds.
- Slowly begin to bring the curl bar back down in a controlled fashion.
Standing Barbell Curl 21’s
- Grab a lighter weight barbell with a supinated grip at approximately shoulders length.
- Proceed to do a regular standing barbell curls but stop the movement once you reach a 90 degree angle with your forearm and bicep.
- Lower the weight and repeat for 7 reps.
- Without Resting, do a full barbell curl. Slowly lower the barbell curl now until you again have reached a 90 degree angle between the forearm and the bicep.
- Pull the bar back up to a full contraction and repeat this for 7 reps.
- Finally, without resting, do 7 more barbell curls with a full range of motion.
- 21 reps in total per set.
- Stand up with a dumbbell in each hand while keeping the elbows close to your body.
- Assume the starting position grip you would with a hammer curl. Making sure your thumbs are facing in forwards.
- Curl the weights while rotating your wrists so that you end the curl with a full range of motion and with a supinated grip-your palms facing the ceiling.
- Squeeze the biceps.
- Now rotate your wrists so that your palms are facing forwards. Lower the weight while keeping your knuckles closest to the ceiling.
- Slowly begin to bring the dumbbells back down using the pronated grip.
- As the dumbbells reach the last portion of the lift, rotate your wrists so you are back in the starting position.
With this plan, you can gain 1 inch in 1 week to your biceps. If your are an experienced lifter that just needs to break a plateau, I recommend trying this workout out every day for 1 week! If you are new to the gym, try doing this every second day.
Until Next time, Strive to Thrive!
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