Blast Your Bicep Muscles With Circuit Training
If you have never attempted a circuit to hit your bicep then your missing out on a lot. A good powerful circuit can really induce massive gains on your bicep. So its time you stop 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.
This bicep circuit should be used once maybe twice every month. Not more. You should rely on this circuit for shaking things up when your bicep training lags. Of course be sure to be doing some sort of mass building bicep routine before you do circuits. Meaning if this is your first time doing biceps don't do a circuit. Its good to add some mass to your bicep before you use a circuit. But for those who have been training their bicep and want to shake things up and burst through plateau then the circuit is for them
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 an example of a bicep circuit
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
In this bicep routine you need to keep your eye on a few things. One weight selection. You need to choose a weight that will cause you to fail at the 12 rep. if you rep one more rep or one less rep it doesn't matter. Just make sure you stay in that range. Next thing you need to pay attention to in this bicep circuit is rest time. After you finish your first bicep exercise put the weights down and rest for 20 seconds. No more. Then move on to the next exercise. Keep doing this until you reach the last move. Now rest 3 minutes and repeat the whole thing 3 times. This will be your circuit bicep routine.
Once again make sure to keep your rep range at 12. And make sure to only rest 20 seconds. You should aim to really overload your biceps. Work hard and work hard and the results will truly be overwhelming. Perform this circuit every now and then to give your bicep that extra jump - 17273
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.
This bicep circuit should be used once maybe twice every month. Not more. You should rely on this circuit for shaking things up when your bicep training lags. Of course be sure to be doing some sort of mass building bicep routine before you do circuits. Meaning if this is your first time doing biceps don't do a circuit. Its good to add some mass to your bicep before you use a circuit. But for those who have been training their bicep and want to shake things up and burst through plateau then the circuit is for them
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 an example of a bicep circuit
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
In this bicep routine you need to keep your eye on a few things. One weight selection. You need to choose a weight that will cause you to fail at the 12 rep. if you rep one more rep or one less rep it doesn't matter. Just make sure you stay in that range. Next thing you need to pay attention to in this bicep circuit is rest time. After you finish your first bicep exercise put the weights down and rest for 20 seconds. No more. Then move on to the next exercise. Keep doing this until you reach the last move. Now rest 3 minutes and repeat the whole thing 3 times. This will be your circuit bicep routine.
Once again make sure to keep your rep range at 12. And make sure to only rest 20 seconds. You should aim to really overload your biceps. Work hard and work hard and the results will truly be overwhelming. Perform this circuit every now and then to give your bicep that extra jump - 17273
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10:41 AM
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