4 Great Biceps Exercises!
Here’s 4 Great Biceps Exercises – and a killer pump-based routine that’ll blow up those guns to insane levels! This isn’t just another biceps article, this is a series of biceps exercises that are done superset-style with pump-targeted nutritional and supplement tips. You want big bi’s? This is the routine that’ll get it done! So if you’re ready, let’s jump right in!
Biceps Exercises – # 1 – Cable EZ Curls
Curls are a basic biceps mass builder. However, the inherent problem with curls is that the tension drops off dramatically in the final 3rd of the movement. That problem is solved when you perform them using a EZ bar attachment with a low cable attached to a weight stack. Not to mention, the EZ bar takes unnecessary pressure off your wrists. Plus, the EZ bar allows for the use of different grips and hand placement.
This exercise directly targets your biceps. The EZ bar puts your hands in a partially supinated position, and depending on the specific EZ bar attachment, you can also use a close hammer-style grip to emphasize the brachialis more.
Biceps Exercises – # 2 – Incline Supinating Dumbbell Curls
This is a functional exercise that directly targets the biceps. It’s functional because it’s a movement you will use in daily life. The key to this exercise is supination. What is that, you might ask?
Supination simply means you are twisting your wrist in a clockwise motion, turning your palms from a facing down position to a facing up position. This exercise mimics this movement. Start this exercise with your palms facing backward. Slowly curl the dumbbells and, as you curl, twist your hands in a clockwise motion. At the top of the movement, your palms should be facing up like a regular curl. Then slowly return to the start position. Focus on timing the twisting motion with the full range of this exercise.
Use a 45 degree angle on your incline bench. As you perform the exercise, make sure you limit cheating and momentum. As with all the exercises, your biceps should be doing all the work. (1)
Biceps Exercises – # 3 – Preacher Curls
To be honest, I’ve never been a big fan of Preachers. However, I have realized that you have to find the right bench. If the bench is not right, you might feel it in the crook of your elbow. But if it is right, you can feel these right in the belly of the biceps. If you do these using a weight stack unit at the gym, you should be able to adjust the seat height to find the perfect position for you. Plus, the fact that it’s a machine will maintain constant tension throughout the range of motion. (2)
Biceps Exercises – # 4 – 21’s
21’s are an old Arnold favorite. It’s more an intensity technique than an exercise, but the concept is centered around the standard barbell (or EZ-bar) curl. But you can use the concept on any exercise. Here’s how it works, using the EZ curl as an example. Perform the bottom half of the exercise for 7 reps, then the top half for 7 reps, and finally the full movement for 7 reps. Variation suggestions include using a low cable and a pair of D-handles, a pair of dumbbells done hammer-style, or using a straight bar instead of the EZ bar.
Superset Routine Featuring 4 Great Biceps Exercises!
This routine assumes you are already warmed up. Do both supersets back to back, no rest until a series is completed.
Superset # 1
Cable EZ Curls superset with Incline Dumbbell Curls – 2 sets x 8 reps each exercise
Go right into
Superset # 2
Preacher Curls superset with 21’s – 2 sets x 8 reps, except 21’s. Use an EZ-curl bar for the 21’s.
Rest 30 seconds, and repeat.
Performance Notes
Use a weight that brings you to near failure on each of these biceps exercises. On the second series, you should fail on 21’s. Perform your reps using this tempo: 2 second concentric, 6 second eccentric. On the second series, hold the fully stretched position of each exercise for 4 seconds. On 21’s, use a 4 pause in the fully stretched on the last 2 reps of the final full rep sequence. As noted, rest for 30 seconds between the first and second series. Perform full reps, no ¼ reps.
Nutritional Guidelines
I suggest that you consume approximately 50% of the day’s carbohydrates, and all of your simple, sugary carbohydrates, in the hours that surround your workout. In addition, I advise consuming at least 1 gram of protein per pound of bodyweight, and you should divide that evenly over several meals throughout the day. Finally, drink plenty of water before and during your workout.
How Do Carbohydrates Promote Cell Volume?
Carbohydrates have a couple of very important functions. Of course, they are the body’s primary cellular energy source (think ATP). But, they also pull water into your muscles. When you consume carbs, they convert into glucose and are then stored in the muscles and liver as glycogen. For every gram of glycogen stored, the body will retain about 3 grams of water. Think about what that does for muscle fullness (water-based pumps). (3)
Supplement Suggestions
The first supplement I suggest is a premium protein powder. It’s a cornerstone product, as are the rest of my suggestions. I recommend Hi-Tech Precision Protein. This is a whey protein that is different from most other protein powders. Why? It is designed to release leucine in the initial stages of protein synthesis (a direct trigger of muscle growth).
I also advise using a premium pre-workout, such as Gorilla Mind Gorilla Mode. This is the pre-workout that shook the market like an earthquake by starting the high dose citrulline wars. Plus, the entire formula is well-balanced and effectively dosed!
Finally I recommend adding a multivitamin, such as Myogenix Myo Vite, a multiple vitamin/mineral that includes a 7-Complex formula of nutrients beyond the basic vitamins and minerals – 23 in all! If you haven’t checked out this exceptional formula, now is the time!
Huge Biceps and The Pump
We’ve already seen that carbohydrates pull water into the muscles, resulting in enhanced muscle cell volume (or, water-based pumps). The routine and nutritional/supplement approach is centered around this concept. First of all, Gorilla Mode already has 4 grams of branded glycerol, 10 grams of citrulline, 5 grams of creatine, and 4 grams of betaine. This combination of nitric oxide boosters and cell volumizers will produce monster pumps.
Add to that the fact you’ll be doing an intense, pump-promoting superset workout, and then you will blow up your biceps to absolutely insane levels!
Summary
As you can see, I have not only presented 4 great biceps exercises, I have combined them in a pump-based superset routine with nutritional and supplement tips that target the pump.
All that’s left now is to stop by illpumpyouup.com and stock up, then hit the gym and blast those bi’s!