As important as all muscle groups are, the arm muscles are perhaps the most loved of them all. The arm muscles are composed of three main muscle groups; forearms, triceps, and biceps. In order for your arms to look huge – or whatever size you’d like – you need to target all three muscle groups equally instead of only focusing on biceps. Most newbies who hit the gym are not aware of this, and tend to only focus on biceps, which can produce disappointing results and an uneven distribution of strength in the arm.
If you’re training 5 days a week, you may find that your bicep strength is increasing, but their growth is stagnating quite a bit and you are unsure of what to do. Thankfully, there are popular pieces of advice that guarantee fast, continuous growth for your biceps.
Triple-Set
When it comes to strength training, you want to exhaust the muscle group you’re targeting as much as possible without overworking it. You’ve probably heard of the term supersets – or otherwise known as double sets – that require you to move from one exercise to another without rest in between, counting as one set. But by doing triple-sets, you can achieve a far greater muscle ‘pump’ by using heavy weights in the first exercise, lighter weights in the second exercise, and light weights in the third. A triple-set for a bicep workout would look like this:
X4 Triple Sets:
Exercise 1: Bicep curls ( 12 reps )
Exercise 2: Hammer curls ( 12 reps )
Exercise 3: Sustained curls ( 15 reps )
You would count one set after having completed 12 reps of bicep curls, then 12 reps of hammer curls and 15 reps of sustained curls with no rest in between exercises.
This method of working out not only gives you an extreme muscle pump but also breaks down the muscle fibers faster. To ensure you don’t overwork yourself, use lighter weights than you usually would, and remember to hold the position of your bicep once your arm is curled for at least 2 seconds to maximize the workout!
Take Rest Days
Rest days are perhaps one of the most important ingredients to having bigger muscles. If you’re working your biceps every day, they won’t have the necessary space and time to recover. Most of our muscle growth happens in our sleep when we aren’t using them, and by working your biceps too frequently you will experience stagnant growth, and they will feel overworked. Additionally, don’t take the rest of your muscle groups for granted. Without a balanced build, your body will start to look disproportionate. We’ve all seen the chicken leg memes!
Pair Up With Back
Another great way to get more out of your bicep workout is by pairing it with a back workout. By doing this, you not only utilize your biceps more – as a result of back exercises needing bicep strength – but you also end up sustaining your bicep pump for longer.
