Break Your Plateaus With His Bicep Busting Circuit
Circuits are a very overlooked method of training for building your bicep. There an excellent way to overload and force your bicep into growth. If you haven't ever tried a circuit for your bicep then your missing out
What is a bicep workout circuit? A circuit is a bunch of exercises done back to back with little or no rest. Now circuits in them selves should not be relied upon fully if you intend to build big biceps. Usually circuits are intended to tone and shape your arms. But here is the good part about it; if you do circuits every once in a while and if you do them the right way like I will soon explain then circuits can be used to increase muscle size.
Don't make it a habit of using the circuit every time you have bicep training. That's not the intention of the circuit and that's not its goal. Unless your looking to lean your bicep out then maybe you should make the bicep circuit a regular go to. But to really utilize the strength of the circuit you should be already doing some sort of bicep training and use the circuit just to shake your bicep training up. Doing so will seriously increase the effectiveness of the circuit and it could be a weapon you can use to break through plateau
Here is an example of a bicep mass building routine
Alternate standing dumbbell curl 4 sets 10,8,8,8
Close grip standing curl 4 sets 8,10,12,12
Incline dumbbell curl 4 sets 10,10,12,12
Hammer curl 3 sets 8, 8, 8
This is an example of a mass building bicep routine. You should be doing something like this for a while before you decide to attack the circuit.
This is a sample bicep circuit routine.
Standing barbell curl 12 reps 20 sec rest
Alternating dumbbell curl 12 reps 20 sec rest
Preacher curl 12 reps 20 sec rest
Incline curl 12 reps 20 sec rest
Hammer curl 12 reps 20 sec rest
Reverse curl 12 reps 20 sec rest
To perform this bicep circuit properly you need to move from one exercise to another with only 20 seconds rest in between. You should use a weight that will allow you to perform 12 repetitions. In the beginning it will take some time to figure the right weights to use. But once you do you should be able to perform the circuit without resting. So for example perform standing barbell curls for 12 reps then rest 20 seconds then instantly move to the next which is alternating dumbbell curl then rest 20 seconds then so on and so forth. Once you have reached your last move the reverse curl rest for 2 minutes then repeat the whole circuit. You will do this three times and that will be your bicep workout.
Again I stress to keep the rep range at 12 and the rest period at 20 seconds. Stick tight to these guidelines and your bicep will respond with solid growth. Use this circuit every now and then to give it that extra boost. Train hard and don't get lazy and in no time you will have biceps you can be proud of - 17274
What is a bicep workout circuit? A circuit is a bunch of exercises done back to back with little or no rest. Now circuits in them selves should not be relied upon fully if you intend to build big biceps. Usually circuits are intended to tone and shape your arms. But here is the good part about it; if you do circuits every once in a while and if you do them the right way like I will soon explain then circuits can be used to increase muscle size.
Don't make it a habit of using the circuit every time you have bicep training. That's not the intention of the circuit and that's not its goal. Unless your looking to lean your bicep out then maybe you should make the bicep circuit a regular go to. But to really utilize the strength of the circuit you should be already doing some sort of bicep training and use the circuit just to shake your bicep training up. Doing so will seriously increase the effectiveness of the circuit and it could be a weapon you can use to break through plateau
Here is an example of a bicep mass building routine
Alternate standing dumbbell curl 4 sets 10,8,8,8
Close grip standing curl 4 sets 8,10,12,12
Incline dumbbell curl 4 sets 10,10,12,12
Hammer curl 3 sets 8, 8, 8
This is an example of a mass building bicep routine. You should be doing something like this for a while before you decide to attack the circuit.
This is a sample bicep circuit routine.
Standing barbell curl 12 reps 20 sec rest
Alternating dumbbell curl 12 reps 20 sec rest
Preacher curl 12 reps 20 sec rest
Incline curl 12 reps 20 sec rest
Hammer curl 12 reps 20 sec rest
Reverse curl 12 reps 20 sec rest
To perform this bicep circuit properly you need to move from one exercise to another with only 20 seconds rest in between. You should use a weight that will allow you to perform 12 repetitions. In the beginning it will take some time to figure the right weights to use. But once you do you should be able to perform the circuit without resting. So for example perform standing barbell curls for 12 reps then rest 20 seconds then instantly move to the next which is alternating dumbbell curl then rest 20 seconds then so on and so forth. Once you have reached your last move the reverse curl rest for 2 minutes then repeat the whole circuit. You will do this three times and that will be your bicep workout.
Again I stress to keep the rep range at 12 and the rest period at 20 seconds. Stick tight to these guidelines and your bicep will respond with solid growth. Use this circuit every now and then to give it that extra boost. Train hard and don't get lazy and in no time you will have biceps you can be proud of - 17274
posted by X - Men at
6:00 AM
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