The truth is that:
There aren’t a lot of great multi-joint movements, compound exercises, that target the biceps. Except chip-ups, of course
.The start of your workout you would want to start with exercises that allows you to move maximum weight (activate both the short head and the long head): standing barbell curls, for example.
The reason why you are starting with the heaviest load is because the beginning of your workout is the point in time when you have the most energy stored up from your pre-workout meal and pre-workout supplementation.
In other words you will be able to pull more weight.
Use shoulder-width grip so that you are working both heads.
Include neutral-grip moves such as hammer curls to hit that brachialis muscle as well as reverse-grip movements to emphasize more on your brachioradialis (forearms).
This type of workout uses the so-called reverse pyramid technique – you lighten the weight a bit on each set after your first set for slightly higher reps.
In other words, you start with lower sets (6-8) and work your way up to higher volume sets (10-12). Take each set to muscle failure, where you cannot do one more set now matter how hard you try.
Make sure that each set is controlled and you do not cheat your way in full exercise completion.
If you have another person with you that can act as a spotter, do a few force reps on your heaviest set of each of your exercises (first or second set), this means that you ask your partner to help you push two or three reps where he/she helps you curl the weight up (not too much help) and then you release the weight yourself.
If you do not have a spotter, then you can implement what I like to call “burn out sets” which is also known by its more boring name “drop sets” – once you have reached muscle failure during your set drop the weight with about 25%, 1/4 of the initial weight, and try to do 1-3 reps, or more if you’re able to do so.
Worth mentioning: this workout is just a presentation of what a well grouped workout should like if your aim is to increase muscle mass growth for your biceps.
Do not repeat this workout every single week as your body will grow accustomed to the whole thing and you will start seeing fewer and fewer results with every consecutive week. Make sure that you switch up the exercises or randomly change the order, or change the rep range/set range.
The top section of your biceps is commonly referred to as the “biceps peak”. The reason why everybody wants to develop that “peak” is because it makes your arms look more defined and far more aesthetic.
Not to mention that it creates this illusion of larger arms, even though you don’t necessarily increase your measurements as drastically as it may look.
The biceps peak is influenced by the size of the long-head section of the biceps.
What this means it that if you are interested in sculpting your biceps into a bit smaller version of Mount Everest, then you will need to work on that long-head.
Note: The workout follows a pyramid technique. This means that you are increasing the weight and lowering the reps as you are progressing through your exercises.
No need to go to failure as Peak exercises are more aimed towards sculpting the muscle rather than building mass. You should focus more of your attention towards muscle-mind connection and controlled weights.
However, you can go to failure on your last set.
If you want to achieve an aesthetic physique and arms that will bring people to an awe you need to make sure that your biceps is proportionately built.
What this means is that you can’t just rely on training your long head, you need to train your short head as well.
Essentially, the exercises that help you train the second head will restrain the long head from stretching as much as it would usually do.
This workout is constructed to hit all areas of your biceps, even your forearms.
The use of supersets to boost the intensity of your training and thus your metabolic rate and most importantly keep it elevated for hours after leaving the gym.
A lot of people get confused when they see chin-ups in here.
Well the clearly obvious reason is because, even though chin-ups do indeed train your latissimus dorsi muscle group (which are your lats) the exercise still places a ton of stress on your biceps.
Considering that you trying to get ripped, for whatever reason there might be, this workout is deliberately designed to be more compound (which is why there are supersets) so that this way you are getting a really metabolic boost as well as still working those two-headed beasts of yours.
The session calls for a higher rep range to engage the so-called biceps pump.
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