Bodybuilding Simplified: Biceps
Summary
TLDRThis comprehensive guide covers everything you need to know to build beefy biceps. It highlights three essential types of bicep exercises: the main bicep curl, brachialis and brachioradialis focused curls, and peak-targeting curls. The video recommends 12 to 20 sets per week, with a rep range of 5 to 12 for the main exercise and 12 to 30 for secondary exercises. It emphasizes the importance of prioritizing bicep exercises earlier in a workout to maximize growth, debunking the myth that genetics is the primary barrier to bigger arms.
Takeaways
- 💪 There are three essential types of bicep exercises for maximizing arm size: the main bicep curl, a variation targeting the brachialis and brachioradialis, and a variation targeting the bicep peak.
- 🏋️♂️ The main bicep curl, such as the barbell or dumbbell curl, should be treated like a compound lift for the bicep muscles, performed with higher intensity and lower rep ranges (5-12 reps).
- 🔍 To develop the brachialis and brachioradialis, exercises like hammer curls or curls with an overhand grip are recommended, which can visually enhance the appearance of the arms.
- 📈 Exercises that target the bicep peak, such as preacher curls and concentration curls, are crucial for shaping the top part of the bicep for a more defined look.
- 🔁 It's suggested to perform bicep workouts two to three times per week, with a total of 12 to 20 sets, emphasizing quality over quantity.
- 🔄 The workout routine should include a main exercise followed by two types of secondary exercises, rotated between workouts to ensure full bicep development.
- 👍 The barbell curl is preferred over the dumbbell curl for the main exercise due to its compound nature, but an easy bar can be used if wrist discomfort is an issue.
- 🔄 For secondary exercises, a higher rep range of 12-15 (or up to 30, depending on preference) is recommended to target different aspects of the bicep muscle.
- 🤔 The choice of rep range and exercise type should be adapted based on personal preference and body response, highlighting the importance of individualized training.
- 🎯 Placing bicep exercises earlier in a workout, rather than at the end, can lead to better performance and growth due to higher energy and focus levels.
- 🔄 Prioritizing bicep exercises may require adjusting the order of other exercises in the workout, necessitating a trade-off between different muscle groups.
Q & A
What are the three types of bicep exercises mentioned in the script?
-The three types of bicep exercises mentioned are the main bicep curl, a curl variation that targets the brachialis and brachioradialis, and a curl variation that targets the peak of the biceps.
What does the main bicep curl refer to in the script?
-The main bicep curl refers to exercises like the barbell curl or the dumbbell curl, which are treated as compound lifts for the biceps.
Which exercises are recommended for targeting the brachialis and brachioradialis?
-Exercises like the hammer curl or any curl with an overhand grip are recommended for targeting the brachialis and brachioradialis.
What exercises are considered effective for targeting the peak of the biceps?
-The preacher curl and the concentration curl are considered effective for targeting the peak of the biceps.
How many workouts and sets per week are recommended for bicep training?
-Two to three workouts per week with roughly 12 to 20 sets per week are recommended for bicep training.
Why is it suggested to split bicep exercises into one main exercise and two secondary exercises?
-Splitting bicep exercises into one main and two secondary exercises helps to keep track of the workout, ensures hitting the biceps from all necessary angles, and benefits from all useful rep ranges.
What is the recommended rep range for the main bicep exercise?
-The recommended rep range for the main bicep exercise is on the lower end, between 5 to 12 reps.
What is the recommended rep range for the secondary bicep exercises?
-The recommended rep range for the secondary bicep exercises is 12 to 15 reps, though it can go up to 30 reps depending on preference and exercise type.
Why is it suggested to rotate between the two types of secondary exercises in each workout?
-Rotating between the two types of secondary exercises allows for a varied approach to training, ensuring that different aspects of the biceps are targeted in each workout.
What is the advice given for those who feel their biceps are not growing despite training?
-The advice given is to prioritize bicep exercises earlier in the workout when strength and focus are at their peak, rather than training them at the end of the workout when fatigued.
What is the importance of prioritizing bicep exercises in the workout routine according to the script?
-Prioritizing bicep exercises ensures that they are trained when the body is less fatigued, which can lead to better performance and growth of the biceps.
Outlines
💪 Maximizing Bicep Growth with Targeted Exercises
This paragraph introduces the ultimate bicep workout strategy, emphasizing three key types of exercises for optimal bicep development: the main bicep curl, a brachialis and brachioradialis-focused curl, and a peak-targeting curl. It explains the importance of treating the main bicep curl like a compound lift and suggests exercises like the hammer curl and preacher curl for the secondary focus areas. The paragraph also touches on the ideal workout frequency, recommending two to three bicep workouts per week with a total of 12 to 20 sets, and stresses the importance of quality over quantity in training.
📝 Structuring Your Bicep Workout for Progressive Growth
The second paragraph delves into the specifics of workout structuring, advocating for a split between one main exercise and two secondary exercises to ensure comprehensive bicep development. It discusses the rep ranges for these exercises, suggesting 5 to 12 reps for the main exercise and 12 to 30 reps for the secondary exercises, with personal preference playing a role in the exact number. The paragraph also addresses the importance of listening to one's body and adapting the workout to individual needs and preferences. It concludes with a strategy for rotating secondary exercises to maintain variety and effectiveness in bicep training.
Mindmap
Keywords
💡Biceps
💡Bicep Exercises
💡Brachialis
💡Brachioradialis
💡Curl Variation
💡Peak of Biceps
💡Workouts per Week
💡Sets per Week
💡Rep Range
💡Compound Lift
💡Genetics
Highlights
This is the last biceps video you will ever need to watch, covering everything you need to know for beefy biceps.
There are three types of biceps exercises: the main bicep curl, a curl variation targeting the brachialis and brachioradialis, and a curl variation targeting the biceps peak.
The main bicep curl, such as the barbell or dumbbell curl, should be treated as a compound lift for the biceps.
Exercises targeting the brachialis and brachioradialis are essential for making your arms look as big as possible.
Recommended exercises for brachialis and brachioradialis include hammer curls and overhand grip curls.
The best exercises for targeting the biceps peak are the preacher curl and the concentration curl.
Optimal bicep workout frequency is two to three times per week, with 12 to 20 sets per week.
Focus on the quality of sets rather than increasing the number beyond 20 per week.
Always start your biceps workout with the main exercise to take advantage of your maximum strength.
Use a lower rep range (5 to 12 reps) for the main biceps exercise for effective muscle growth.
The two secondary exercises should be done after the main exercise, with a higher rep range (12 to 15 reps).
Rotating between brachialis/brachioradialis-focused curls and peak-focused curls ensures comprehensive biceps development.
Placing biceps exercises at the beginning or middle of your workout, instead of last, can significantly improve biceps growth.
If your biceps are lagging, prioritize them in your workout instead of leaving them for the end.
Explore your own preferences and listen to your body to optimize your biceps training routine.
Transcripts
this is the last biceps video that you
will ever need to watch we will work our
way through every single piece of
information that you need to know to get
that beefy biceps there are three types
of biceps exercises that you need to
include in your biceps workout if you
want to get the biggest arms possible
these three types of exercises are the
main bicep curl a curl variation that
targets the brachi Alis and braak your
radialis and the curl variation that
targets the peak of your biceps let me
explain what all of that means and which
exercises you should use for each
variation so first of all what do I mean
by the main bicep curl well it means
that you use an exercise like the
barbell curl or the dumbbell curl and
treat it as it was a compound lift for
the biceps more on that later the next
exercise type is a curl that focuses on
the Breaky Alice and break oralis I
think that it's pretty self-explanatory
you need a curl of this type if you want
your arms to look as big as possible
because this is how your hand looks like
without a welldeveloped break and break
your radialis and this is how it looks
with welldeveloped brachialis and break
your radialis and as you can see the
difference is pretty big so the
exercises that I recommend are for
example a hammer curl of any kind or any
curl with overhand grip next we have the
exercises that Target the peak and yes
that's exactly what they do the
exercises that do the best job at
targeting the peak are in my opinion the
breacher curl and the concentration curl
okay now let's take a look at how many
workouts and how how many sets you
should do per week and also what kind of
rep rench you should use you already
know what I'm going to say two to three
workouts per week is ideal but could you
theoretically hit your biceps four times
per week yes you could if you programmed
it in a way that makes sense but just
keep in mind that more is not always
better so I would just recommend
sticking with two to three workouts per
week and for the number of sets I would
recommend roughly 12 to 20 sets per week
can you go over 20 sets per week yes you
can but I don't think it's needed
because if you feel like your biceps are
not getting worked with 20 sets per week
you are most likely just mindlessly
going through the motions and not
pushing yourself hard enough so instead
of adding more sets try to improve the
quality of the sets that you are already
doing all right before we get into the
rep ranges let me show you why you need
to split your exercises into one main
exercise and two secondary exercises if
you do that everything will become much
easier to keep track of while also
making sure that you hit your biceps
from all the angles necessary and also
benefiting from all the useful rep
ranges so let's take a look at the main
exercise first you will always do the
main exercise as the first exercise for
the biceps in each workout because I
already mentioned the main bicep C
before you already know that we will be
using this type of exercise for this
purpose and obviously because it's the
first exercise of the workout for the
biceps we will have the most strength
available that's why the rep range for
the main exercise will be on the lower
end so 5 to 12 rep
as for some other body parts we did in
the past you can just choose between 5
to 8 and 8 to 12 rep rench just pick the
one which sounds more appealing to you
both are great so as I mentioned before
the main exercise for the biceps will
either be the barbell or the dumble curl
I would highly recommend the barbell
variation over the dumbbell one though
if you are having problems with the
barbell because it hurts your wrists or
something like that try switching to an
easy bar that will most likely resolve
your problem you will quickly realize
that when you start treating one of your
biceps exercises as a compound lift your
biceps will improve dramatically the
main biceps exercise will most likely be
present in every single one of your
workout days that you train your biceps
on but that's not the case for both of
the secondary exercises so let's check
them out so as I said before we have two
types of secondary exercises the first
type is the brachialis and Brach your
radialis focused curl and the second one
is the peak focused curl these exercises
will always be done after the main
biceps exercise which means that we will
be a little bit weaker after that that's
why we will be using a rep wrench that
is a little bit higher than on the main
exercise for the secondary exercises I
would mostly recommend the 12 to 15 rep
wrange but you can go up to 30 reps if
you want to but that mainly depends on
your preference and on the type of the
exercise that you are doing for example
I really like using the 12 to 15 rep
wrench on the preacher Co but I don't
like this rep rench on the concentration
Co where it feels much better when I go
over 20 reps do I have an explanation
for why this is the case not really it's
just preference and as you get more
experienced you will also create your
own preferences so it's always important
to listen to your body and adapt
accordingly but that's kind of the
beauty of bodybuilding you get to know
your body better and explore what it
works for you in particular okay let's
go back to the secondary exercises you
might be wondering why do we have two
types of secondary exercises why can't
we just bundle it all into one thing and
the answer is pretty simple we will be
rotating between them in each workout
that's why they are split into two types
so you can imagine that the main
exercise is a constant that doesn't
change and we just switch between the
two secondary exercises from the Breaky
Alis and Breaky radialis focused curl to
the peak focused curl and we just repeat
that cycle every week so this is how it
could look for example and if you want
to do free biceps exercises in each
workout just putting both of the
secondary exercises there at once if you
do that you will not need to switch
around anything if you set up all of
this properly you will give your biceps
everything that it needs to become huge
all you need to focus on now is training
and speaking of training there is always
people complaining about the size of
their biceps and the first thing they
blame it on is genetics but most of the
time that is simply just not true if you
are struggling with the size of your
biceps here is exactly what you need to
do imagine that you are for example
doing the push pull like split and let
me just guess what is the last exercise
of your pool workout H let me think is
it bicep curl oh I was right wasn't I
well it doesn't necessarily mean that's
wrong but if you feel like that your
biceps is not growing this should be one
of the first things that you should
change I want you to remember how tired
you feel every time that your workout is
nearing its end yes exactly you are
pretty messed up at that point and
that's both physically and mentally
which means that your biceps is tired
from all the other pulling EX exercises
you did before that and you can't even
properly have your head in the game
because you just can't focus anymore so
the solution is very simple put your
biceps exercises first in your workout
or at least in the middle of your
workout not at the absolute end if you
do that you can train your biceps while
your strength and focus is still at its
peak you might think that it can be that
much of a difference but I want you to
give that a try and you will immediately
feel the difference between training the
biceps first versus training it last and
of course if if you train your biceps
first then something else will have to
be done last you simply can't prioritize
Everything at Once that's the reality if
you use the push pull X example again
and we put biceps as the first exercise
that would automatically mean that you
will be doing your back exercises after
the biceps exercises and as we all know
back exercises also use biceps to a
certain degree which means that your
back exercises might suffer a little bit
as a result of that change but as I said
earlier you simply can't prioritize
everything at once so it's up to you to
decide what you want to prioritize but
if you have been Lifting for years and
all those years were spent with the
biceps being the last exercise of your
workout and your biceps are still
lacking behind the rest of your physique
then I think it's a really simple
decision well that's all you need to
know about training biceps and if you
want to learn more about bodybuilding
check out my website where I have tons
of free resources prepared for you that
will simplify your bodybuilding Journey
so what are you waiting for it's just
that
simple and as always a big thanks to all
the supporters on my
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