Everybody wants defined muscles and huge bicep peaks but most people don’t put in enough hard work to achieve their goal. They want ripped biceps but once it comes time to workout they don’t work hard and end up quitting. Hard work is going to be the way you are going to gain bicep mass, not wishful thinking. If you are willing to commit yourself to work hard then I will give you a couple of the best bicep workouts for mass that anyone can use.
The key to a good bicep workout is how tired the workout gets you and how targeted the workout is. What I mean by how tired the workout gets you is how quickly your muscles fatigue during the workout. For example a chin up is going to get your muscle lot more tired faster than curling a 20 pound dumbbell.
I am going to go over some of the best bicep workouts for mass and explain how to correctly do each one for the best result. Remember that you aren’t going to see the results you want unless you work hard through every single workout.
Remember before doing any of these workouts that you warm up by jogging and stretching for 10-15 minutes. This will insure that your muscles are warmed up and will decrease the chance of injury.
Close Grip Chin Ups:
There are many bicep workouts for mass but one of the most effective and simplest is the good o’le chin up. Start by grabbing the pull up bar with your palms facing away from you and your feet shoulder width apart. Lift yourself up until your chin goes past the bar. Lower yourself all the way down slowly to get the most out of the workout and stop once you arms are fully extended. That will count as one repetition and you should do as many as you possibly can. These can be very difficult to do but like I said earlier the faster it makes your muscles tired the more muscle mass you will gain.
Concentration curls are also one of the best bicep workouts for mass because it targets the bicep extremely well. There really isn’t another bicep workout that targets it as good. To do a concentration curl you are going to want to use a dumbbell and sit down on a bench. Grab the dumbbell and place your elbow on the inside of your thigh. Slowly curl the dumbbell up and then lower it slowly back down. That is a simple concentration curl and it will defiantly add mass to your biceps.
Those three bicep workouts are arguably the best for adding mass to your biceps but there are plenty of other quality workouts. I’m not going to go into any detail with these next workouts but I would highly recommend you check these out.
- Zottman Curl
- Hammer Curl
- Barbell Curl
- Drag Curl
- Spider Curl