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
What is a bicep workout circuit? A circuit is a bunch of exercises done back to back with little or no rest. Now circuits in them selves should not be relied upon fully if you intend to build big biceps. Usually circuits are intended to tone and shape your arms. But here is the good part about it; if you do circuits every once in a while and if you do them the right way like I will soon explain then circuits can be used to increase muscle size.
This bicep circuit should be used once maybe twice every month. Not more. You should rely on this circuit for shaking things up when your bicep training lags. Of course be sure to be doing some sort of mass building bicep routine before you do circuits. Meaning if this is your first time doing biceps don't do a circuit. Its good to add some mass to your bicep before you use a circuit. But for those who have been training their bicep and want to shake things up and burst through plateau then the circuit is for them
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
Above is a sample bicep mass building routine. You should be engaged in something like this first to truly utilize 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
Make sure to always try to reach the rep range of 12. This means the weights that you will be using will be relatively light. Make sure to work hard and to only rest 20 seconds between exercises. The ultimate goal is to overload your muscles. The circuit is an excellent method of training your bicep every now and then and will truly give you and extra edge
What is a bicep workout circuit? A circuit is a bunch of exercises done back to back with little or no rest. Now circuits in them selves should not be relied upon fully if you intend to build big biceps. Usually circuits are intended to tone and shape your arms. But here is the good part about it; if you do circuits every once in a while and if you do them the right way like I will soon explain then circuits can be used to increase muscle size.
This bicep circuit should be used once maybe twice every month. Not more. You should rely on this circuit for shaking things up when your bicep training lags. Of course be sure to be doing some sort of mass building bicep routine before you do circuits. Meaning if this is your first time doing biceps don't do a circuit. Its good to add some mass to your bicep before you use a circuit. But for those who have been training their bicep and want to shake things up and burst through plateau then the circuit is for them
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
Above is a sample bicep mass building routine. You should be engaged in something like this first to truly utilize 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
Make sure to always try to reach the rep range of 12. This means the weights that you will be using will be relatively light. Make sure to work hard and to only rest 20 seconds between exercises. The ultimate goal is to overload your muscles. The circuit is an excellent method of training your bicep every now and then and will truly give you and extra edge
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