Bodybuilding Simplified: Biceps

Summary

This 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.