Bicep Workouts For Mass
Learn how to bulk up with these bicep workouts for mass. Everyone has trouble gaining strength and building muscle mass, especially in certain trouble areas. With these suggestions for bicep workouts, you can build the mass you want to be able to proudly show off your guns.
To do bicep workouts for mass you will need:
- Lighter dumbbell weights, such as five to ten pounds
- Heavier dumbbell weights, such as 20 to 40 pounds
- Resistance training First you will need access to some sort of resistance equipment or weights. Resistance is the key to gaining mass. A gym membership is the most beneficial when working out seriously, especially when trying to gain mass and consequently, strength. Although recommended, it is not necessary as there are many ways to resistance train without a gym membership. Visit any local sports store and for the price of a gym membership, you can buy dumbbells in various weights. Choose weights you can manage. If you are physically active, a starting weight of 15 pounds may be appropriate, going up in five to ten pound increments to 25 or 35 pound dumbbells. If inactive, a starting weight of two and one-half to five pounds should be appropriate, going up in increments of five pounds to 20 pound dumbbells.
- Form and position To use these bicep workouts for mass make sure you are using good form. Take the dumbbells or weights in your hands and put them at your side. Your palms should be facing towards your body. Make sure your feet are shoulder width apart to provide balance and straighten your back.
- Lifting the weights Slowly bring the dumbbells up towards your face with your elbows staying at your side. As the weight is raised, turn your palms inward until they are facing you. This exercise can be done with both hands simultaneously or one at a time. Some people will also raise their elbows as they elevate the weight. This is not necessarily wrong, but it will not isolate the bicep as effectively. Make sure to keep both feet on the ground, heels flat, when raising the weight. Do not bend your back. Doing so only makes the exercise less effective for building mass as it does not isolate the biceps but also includes the back and makes you more prone to injury. Once you have fully raised the dumbbells, slowly lower the weights back the their original position, being careful to not fully extend the arm. This causes too much strain on the elbow and can lead to injury.
- Building up Begin with a weight that you can do between 12 and 14 repetitions (reps) of the process mentioned above for your first set. The next set you should aim for eight to ten reps at a higher weight, the third, six to eight, the fourth, four to six, and lastly three to five reps for the fifth set. Normally, every five pounds added should decrease the amount of reps you are capable of by two, but if this is not the case for you then adjust by choosing the appropriate weight increases to achieve the rep count mentioned above. You must consistently raise the weight you are lifting to gain mass but you must do so without compromising form or overly exerting yourself as this leads to injury.
Do this exercise no more than twice a week. If you do not give your body enough rest time between workouts, you will begin to strip the muscle and this will have the opposite effect on your biceps. Within about thirty days, you will see the definition in your arms take form and notice an increase in mass. There are many bicep workouts for mass but this is one of the most universally utilized and proven workouts.