For this program you want to train your biceps only once per week using the following cycle.
WEEK 1: INTENSE
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:
- Standing Barbell Curl
- Incline Dumbbell Curls
- Preacher Curls
- Hammer Curls
- Straight Bar Cable Curls
WEEK 2: LIGHT WEIGHT
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.
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.
Enjoy BodyBuilding...
