Mass-Building Routine For Stellar Biceps

Very often, bodybuilders will make the decision to develop a truly standout body part. They know that balance and symmetry is important - but they come to the realization that for their own personal satisfaction and happiness, it's time to come up with one body part that just makes the judges, friends, and family stop in amazement. For this sake of this article, we're going to focus upon biceps.

Let's give biceps their own day, and let's make it count! We'll train 5 of 6 days a week, and we'll continue the rest of our routine as normal. But we will torture those biceps into growth with a lot of sets, a lot of movements, and more intensity than we've ever seen. Let's design a custom biceps workout for growth.

Barbell curls

Use the EZ-curl bar for these, as you're going to be training heavy and you don't want to risk any inflammation of the wrist. Keep the rep range in the 6 to 8 solid form repetitions, and then end each and every set with 2 to 3 sloppy reps. Your form can go to the wolves - use the back and hips to raise the weight, the keep very strict form when lowering the weight for negatives.

Alternate dumbbell curls

There should be textbook form. You're just completing 4 sets of these to build and maintain that solid foundation of biceps muscle that is needed before you can build upon it with isolation movements, as will be the three exercises that follow.

Hanging alternate dumbbell curls from a 45 degree incline bench

Lie face down on an incline bench. Let your arms hang down, and start with a 20 pound dumbbell in each hand. Of course this will seem to light, but this pumping set will really allow you to focus upon the feel of the movement and prepare for your other upcoming sets. Complete 3 to 5 sets of this movement in the 10 to 12 repetition range.

Seated concentration dumbbell curls

It's time to feel the burn! One arm at a time, with your elbow placed upon your thigh, complete these burning sets of concentration curls. Try to feel the burn in every single muscle fiber you have. Keep your music loud and try not to even think about the repetitions. Your only goal is to just keep that weight moving and to feel the burn in every ounce of your being.

Cable bar curls

At this point, you should be thoroughly exhausted. On all sets, you'll want to use slow form and focus on the burn. Curl until you can't move those arms anymore!

Remember, the biceps will be trained on their own day, so you don't have to leave anything in the tank for triceps, forearms, or cardio. You spend an hour on biceps, and you shuffle off to the showers and grab a whey shake. Reward yourself with a nice T-bone steak that night as well - your body will be able to make great use of the protein and fats following this tough workout!

Dane Fletcher

Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit http://www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals