Biceps Growth Cycle Workout
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Ultimate Muscle Mass- Bicep CurlsIf youíre biceps just wonít respond and youíre tired of spinning your wheels, then give this basic but effective biceps training cycle a spin . . . youíll 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. Hereís a
Standing Barbell Curl
Incline Dumbbell Curls
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.
Donít use any of the high intensity techniques you used during
Try using a wide-variety of movements here doing a total of
6-8 sets (go with only one or two sets per exercise). Youíll
be using more moderate weights, so youíll want to work in
the 12-16 reps per set range. This week is an excellent
opportunity to try out a lot of exercises. Hereís some to
EZ Bar Curls
One Arm Cable Curls
Donít overdo it this week. Get to the gym, get a bit of a pump,
and finish up.
Thereíll be plenty of chances to go wild again next week . . .
and you should. The cycle can be continually repeated with
For more training tips check out the "The Ultimate Muscle Mass Training Program"
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