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.

Outlines

00:00

💪 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.

05:02

📝 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.

Keywords

💡Biceps

Biceps refer to the muscles located on the front of the upper arm. In the context of the video, they are the primary focus of the workout, with the aim of increasing their size and definition. The script discusses various exercises and techniques specifically designed to target and develop these muscles.

💡Bicep Exercises

Bicep exercises are physical activities aimed at strengthening and growing the biceps. The video outlines three types of bicep exercises: the main bicep curl, a curl variation targeting the brachialis and brachioradialis, and a variation focusing on the bicep peak. These exercises are crucial for achieving the desired arm size and shape.

💡Brachialis

The brachialis is a muscle located beneath the biceps and is targeted by certain curl variations to enhance arm size. The script emphasizes the importance of developing the brachialis for a fuller, more muscular arm appearance, recommending exercises like the hammer curl for this purpose.

💡Brachioradialis

The brachioradialis is another muscle in the forearm that contributes to the overall size and shape of the arm when developed. The video mentions this muscle in relation to the secondary bicep exercises that target it, such as overhand grip curls, to achieve a more pronounced forearm and bicep area.

💡Curl Variation

Curl variations are different types of bicep curl exercises that target specific parts of the bicep or surrounding muscles. The script explains that including different curl variations in a workout can lead to more balanced and fuller bicep development.

💡Peak of Biceps

The peak of the biceps refers to the top part of the bicep muscle. The video suggests exercises like the preacher curl and concentration curl to specifically target this area, which can enhance the visual impact of the bicep's shape.

💡Workouts per Week

The number of times one trains a particular muscle group within a week. The script recommends two to three workouts per week for biceps, suggesting that more is not always better and that quality of sets is more important than quantity.

💡Sets per Week

Sets per week refer to the total number of sets performed for a specific muscle group within a week. The video advises approximately 12 to 20 sets per week for biceps, noting that exceeding this may not be necessary if the exercises are performed with proper form and intensity.

💡Rep Range

Rep range is the number of repetitions performed for each set of an exercise. The script discusses different rep ranges for various bicep exercises, such as 5 to 12 for the main exercise and 12 to 30 for secondary exercises, to target different aspects of muscle development.

💡Compound Lift

A compound lift is an exercise that involves multiple muscle groups and joints. In the context of the video, treating the main bicep curl as a compound lift for the biceps means performing it with the intention of maximizing its effectiveness for overall bicep development.

💡Genetics

Genetics refers to the hereditary factors that influence physical traits, such as muscle size and growth potential. The video addresses the common misconception that genetics are the primary reason for slow bicep growth, suggesting instead that training methods and priorities play a significant role.

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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