Break Your Plateaus With His Bicep Busting Circuit
Circuits are a very overlooked method of training for building your bicep. There an excellent way to overload and force your bicep into growth. If you haven't ever tried a circuit for your bicep then your missing out
So what is a circuit? Executing a group of exercises back to back with little or no rest is a circuit. Of course a group meaning more than 4 moves. Other wise your just doing a giant set. Originally circuits aren't really used to build mass on your bicep. Actually they are made to itch out detail in you arm or targeted muscle. But if you know how to use the circuit you can utilize it in a manner to which it will help with muscle mass. And not just bicep size but shape
Don't make it a habit of using the circuit every time you have bicep training. That's not the intention of the circuit and that's not its goal. Unless your looking to lean your bicep out then maybe you should make the bicep circuit a regular go to. But to really utilize the strength of the circuit you should be already doing some sort of bicep training and use the circuit just to shake your bicep training up. Doing so will seriously increase the effectiveness of the circuit and it could be a weapon you can use to break through plateau
Here is an example of a bicep mass building routine
Alternate standing dumbbell curl 4 sets 10,8,8,8
Close grip standing curl 4 sets 8,10,12,12
Incline dumbbell curl 4 sets 10,10,12,12
Hammer curl 3 sets 8, 8, 8
This is an example of a mass building bicep routine. You should be doing something like this for a while before you decide to attack the circuit.
This an example of a bicep circuit
Standing barbell curl 12 reps 20 sec rest
Alternating dumbbell curl 12 reps 20 sec rest
Preacher curl 12 reps 20 sec rest
Incline curl 12 reps 20 sec rest
Hammer curl 12 reps 20 sec rest
Reverse curl 12 reps 20 sec rest
Choosing a proper weight is crucial here to make your bicep circuit efficient. You need to pick a weight that will cause you to fail at the 12 rep. so it has to be fairly heavy. Try to fail at the 12th rep. if you fail at the 11th or 13th rep its alright. Just make sure to stay within that range. The next thing you need to look out for is timing. You need to rest 20 seconds between each move. So when you finish the first move put the weights down rest 20 seconds no more no less and start the next move. It will take time to figure out the perfect weights for each move but once you do the results will speak for them self. Keep moving from exercise to exercise till you finish the whole thing. Rest 3 minutes then repeat the circuit again. Do this 3 times and that would be your bicep workout
Again I stress to keep the rep range at 12 and the rest period at 20 seconds. Stick tight to these guidelines and your bicep will respond with solid growth. Use this circuit every now and then to give it that extra boost. Train hard and don't get lazy and in no time you will have biceps you can be proud of - 17269
So what is a circuit? Executing a group of exercises back to back with little or no rest is a circuit. Of course a group meaning more than 4 moves. Other wise your just doing a giant set. Originally circuits aren't really used to build mass on your bicep. Actually they are made to itch out detail in you arm or targeted muscle. But if you know how to use the circuit you can utilize it in a manner to which it will help with muscle mass. And not just bicep size but shape
Don't make it a habit of using the circuit every time you have bicep training. That's not the intention of the circuit and that's not its goal. Unless your looking to lean your bicep out then maybe you should make the bicep circuit a regular go to. But to really utilize the strength of the circuit you should be already doing some sort of bicep training and use the circuit just to shake your bicep training up. Doing so will seriously increase the effectiveness of the circuit and it could be a weapon you can use to break through plateau
Here is an example of a bicep mass building routine
Alternate standing dumbbell curl 4 sets 10,8,8,8
Close grip standing curl 4 sets 8,10,12,12
Incline dumbbell curl 4 sets 10,10,12,12
Hammer curl 3 sets 8, 8, 8
This is an example of a mass building bicep routine. You should be doing something like this for a while before you decide to attack the circuit.
This an example of a bicep circuit
Standing barbell curl 12 reps 20 sec rest
Alternating dumbbell curl 12 reps 20 sec rest
Preacher curl 12 reps 20 sec rest
Incline curl 12 reps 20 sec rest
Hammer curl 12 reps 20 sec rest
Reverse curl 12 reps 20 sec rest
Choosing a proper weight is crucial here to make your bicep circuit efficient. You need to pick a weight that will cause you to fail at the 12 rep. so it has to be fairly heavy. Try to fail at the 12th rep. if you fail at the 11th or 13th rep its alright. Just make sure to stay within that range. The next thing you need to look out for is timing. You need to rest 20 seconds between each move. So when you finish the first move put the weights down rest 20 seconds no more no less and start the next move. It will take time to figure out the perfect weights for each move but once you do the results will speak for them self. Keep moving from exercise to exercise till you finish the whole thing. Rest 3 minutes then repeat the circuit again. Do this 3 times and that would be your bicep workout
Again I stress to keep the rep range at 12 and the rest period at 20 seconds. Stick tight to these guidelines and your bicep will respond with solid growth. Use this circuit every now and then to give it that extra boost. Train hard and don't get lazy and in no time you will have biceps you can be proud of - 17269
posted by X - Men at
10:38 AM
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