How to get ripped and strong biceps

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Training Load Percentage Chart

*If your gym does not have the exact weight, round the number to the nearest ten. To warm up, begin with three sets of fifteen bar curls (45 lb. straight bar.) Remember to concentrate on isolating the bicep muscle, and avoid using the lower back as a lever. Bend your knees slightly and keep good posture while performing bar curls at any weight. If you are increasing weight without performing the exercise properly, an injury may occur. Also remember toeat an adequate amount of calories and take a wholesome protein powder (15 g) before and after workouts. Pick any 2-3 workouts listed below and perform them. I guarantee you will be stronger following a constant plan. When the weight becomes easy, add another workout (4,) and so on.

1RM 50% 60% 70% 75% 80% 85% 90% 95%

30 15 18 21 23 24 26 27 29

40 20 24 28 30 32 34 36 38

50 25 30 35 38 40 43 45 48

60 30 36 42 45 48 51 54 57

70 35 42 49 52 56 60 63 67

80 40 48 56 60 64 68 72 76

90 45 54 63 68 72 77 81 86

100 50 60 70 75 80 85 90 95

110 55 66 77 83 88 94 99 105

120 60 72 84 90 96 102 108 114

130 65 78 91 98 104 111 117 124

140 70 84 98 105 112 119 125 133

150 75 90 105 113 120 128 135 143

160 80 96 112 120 128 136 144 152

170 85 102 119 128 136 145 153 162

180 90 108 126 135 144 153 162 171

190 95 114 133 143 152 162 171 181

200 100 120 140 150 160 170 180 190

210 105 126 147 158 168 179 189 200

220 110 132 154 165 176 187 198 209

230 115 138 161 173 184 196 207 219

240 120 144 168 180 192 204 216 228

250 125 150 175 188 200 213 225 238

260 130 156 182 195 208 221 234 247

270 135 162 189 203 216 230 243 257

280 140 168 196 210 224 238 252 266

290 145 174 203 218 232 247 261 276

300 150 180 210 225 240 255 270 285

310 155 186 217 233 248 264 279 295

320 160 192 224 240 256 272 288 304

330 165 198 231 248 264 281 297 314

340 170 204 238 255 272 289 306 323

350 175 210 245 263 280 298 316 333

360 180 216 252 278 288 306 324 342

370 185 222 259 280 296 315 333 352

380 190 228 266 285 304 323 342 361

390 195 234 273 293 312 332 351 271

400 200 240 280 300 320 340 360 380

Concentration Curls (size and strength)

-Adjust the longer part of a flat bench to 60 degrees, and stand behind it to perform this exercise. Center your arm with the elbow at a high enough point to allow a full movement. Make sure your arm is aligned straight with the sides of the bench, and adjust your body accordingly.

-Curl up, and release slowly, coming all the way back down the bench surface but not letting the weight rest upon the surface. This helps build muscle endurance. Remember to concentrate on isolating the bicep for this exercise, since you will be inclined to use your shoulder to help.

-It is ideal to bring a partner along to spot you in order to reach muscle failure. Have the spotter sit on the head part of the bench, and when necessary help lift the weight up.

1st Set 50% of 1 RM -20 -25 -30

*Make sure to begin each set on the weakest arm, and utilize the spotter when necessary.

2nd Set 60% of 1 RM -10 -15 -20

3rd Set 70% of 1 RM -5 -10 -12

Cable Curls (endurance and strength)

-Adjust a Cybex ™ or similar moveable cable cross machine with one arm down all the way. Move the arm so it is perpendicular to the machine, and then set the weight for curling.

-When using the left arm, place the left foot forward. When using the right, place the right foot forward. Remember to maintain good posture and refrain from using lower back and shoulders for aid.

60% of 1 RM -10 sets -15 reps per set

70% of 1 RM -20 sets -10 reps per set

Pyramid Curls (endurance)

NOTE: This exercise requires a friend in order to experience the full benefit.

-Take a 45 lb. straight bench press bar for this exercise. -This is a beginner’s workout. When this workout becomes easy, add 5 reps and 2.5 lbs. to the pyramid max (i.e. work up to 15 reps and down with 47.5 lbs.) Do this whenever the workout becomes easy.

-Remember not to use the lower back or shoulders in this exercise! Concentrate on utilizing the bicep muscle. If possible, avoid using any forearm muscles as well. Instructions:

-curl bar once, have the friend curl it once

-curl bar twice, have the friend curl it twice

-curl three times, have the friend curl it three times

-curl four times, have the friend curl it four times

-curl five times, have the friend curl it five times

-curl six times, have the friend curl it six times

-curl seven times, have the friend curl it seven times

-curl eight times, have the friend curl it eight times

-curl nine times, have the friend curl it nine times

-curl ten times, have the friend curl it ten times

(Then work down accordingly, like a pyramind. Ten-ten, nine-nine, eight-eight, down to one.)

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