Develop stronger, more toned, leaner arms in a matter of 4 weeks by performing just these 3 exercises alone! You see, I believe that muscles should be trained heavy and hard with lower rep counts to begin with and then we should gradually decrease weight while increasing reps as the workout continues. Start the workout bring those muscles to total fatigue right away and give your muscles the best chance to grow stronger and your body the best chance to get leaner. Here are my top 3 biceps exercises with their explanations on how to do them. This should be done once a week.
Barbell Curl- Start here! 3 sets of 5 reps with heavy weight. This is by far the BEST strength workout for your biceps. Find a 45lb Olympic size bar preferably (the one you see in gyms that is used for bench and squats, etc.). If you are not strong enough to lift 45 lbs yet then go ahead with one of those smaller barbells, but be sure you have a straight bar and not an EZ curl bar (shaped with a bend in it). The first time is tricky but try to figure out a weight that is heavy enough for you to lift it 5 reps on your first set and tire you out. Perform the lift with your hands a little wider than shoulder width. Stand erect without swaying your back or bringing your elbows forward as you curl the weight upward and back down. Make sure to move slow and steady, under control on the lift and the descent. If you cannot get 5 full reps without breaking form (aka cheating) then go ahead and cheat a little by using your legs and hips to thrust the weight up as you curl and then bring down extra slow till you get to five. On your next set, be sure to go down in weight so that you can perform the lift 5 reps with better form and still fatigue those muscles. Complete all 3 sets in this fashion. HOWEVER, on your final set go for a total of 8 reps; cheat if necessary but strive to maintain proper form for the first 5 reps.
DB Hammer Curls- These are a burnout exercise for me. I start with the heaviest dumbbells that I can actually curl a couple times without cheating and then I perform the hammer curl until failure, set the DB down on the rack, move down in weight 5-10 pounds and do it again until I reach the end of the rack or at least the 15lb weights. This should be done as much as possible with good form and then forced reps performed by cheating; again cheating is done with the legs and hips helping thrust the weight up and bringing it down slow under control, but NOT using the lower back and leaning backward on the lift. Keep your low back safe! Make those arms scream. Make them grow stronger!
21's- This is performed with a light to moderate barbell weight. Again, it is tricky your first time trying to find the right weight range but do you best. The next week you will know what to do, whether it is go down or up in weight. 21's are simply 21 reps of the BB curl broken down into 3 sets of 7 reps. The first 7 reps are a half curl from the bottom up to the half way point. The next 7 reps are from the half way point up to the top squeeze of the biceps. And the last 7 reps are full range of motion as normal. Remember not to cheat at all during this particular exercise. The light weight allows you to perform higher reps on this one and also maintain proper form. Keep it honest here.
When finished be sure to stretch out your arms plenty. Also, prior to performing my workout, I encourage you to seek out videos online that teach proper curls form and technique.
CAVEAT: Before committing to any type of exercise plan or nutrition program consult your medical doctor and a licensed nutritionist, as well as perform your own research. I am not a medical doctor or licensed nutritionist. This article is simply for educational purposes and based on my own scholarly study and research in the realm of physical fitness, nutrition and athletics. You are responsible for your own actions should you choose to practice any of the information in this article and/or begin your own workout program or diet.
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Rex Causey is a husband, father, personal trainer and sports coach. As the founder and lead trainer of Transformation Fitness he is is also a published author of a group book on fitness and success with speaker millionaires James Malinchak and Brian Tracy. He earned a Bachelor Degree in Exercise Science (Physical Education) and minored in athletic coaching and biblical studies.
As a gifted fitness consultant, personal trainer, teacher, coach, author and speaker on fitness and success, Rex Causey is perfect for running a fitness bootcamp, seminar or event in your area or at your church or business or school!
If you want to know more about him and Transformation Fitness please feel free to contact him. You can also visit his website and Facebook page found on his author bio. You are encouraged to share his info and articles with friends and family if you truly find it beneficial. Godspeed!
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