Biceps Growth Cycle Workout

Ultimate Muscle Mass- Bicep CurlsIf you're biceps just won't respond and you're tired of spinning your wheels, then give this basic but effective biceps training cycle a spin . . . you'll be impressed with the results.

For this program you want to train your biceps only once per week using the following cycle.

WEEK 1: HEAVY  

Go all out in your biceps training during this week. You want to perform no more than 5-6 working sets (not including warm-ups) using 3-4 exercises. For optimum mass building results, stick to reps in the 6-8 range.

Train to failure on each set. Up your intensity with Drop Sets, Negatives, and Forced Reps on a couple of these exercises. Use your favorite mass building movements for the biceps. Here's a few possibilities:

1、Standing Barbell Curl

2、 Incline Dumbbell Curls 

3、Preacher Curls

4、Hammer Curls 

5、Straight Bar Cable Curls 

WEEK 2: LIGHT

The idea for this week is to simply pump some blood into your biceps with a fairly light training session.

Don't use any of the high intensity techniques you used during Week 1.

Try using a wide-variety of movements here doing a total of 6-8 sets (go with only one or two sets per exercise). You'll be using more moderate weights, so you'll want to work in the 12-16 reps per set range. This week is an excellent opportunity to try out a lot of exercises. Here's some to consider:

1、EZ Bar Curls

2、One Arm Cable Curls  

3、Reverse Curls 

4、Concentration Curls

Don't overdo it this week. Get to the gym, get a bit of a pump, and finish up.

There'll be plenty of chances to go wild again next week . . . and you should. The cycle can be continually repeated with solid results.

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source：DisuppoSport，a Sport Protection Expert