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Biceps Growth Cycle
Return to Tips by Muscle Group If you’re biceps just won’t respond and you’re tired
of spinning your wheels, then give this basic but effective biceps training cycle a spin . . . you’ll be impressed with
the results. For this program you want to train your biceps only once per week using
the following cycle. WEEK 1: HEAVY ---------------------- Go all out in your biceps training during this week. You want to perform
no more than 5-6 working sets (not including warm-ups) using 3-4 exercises. For optimum mass building results, stick to reps
in the 6-8 range. Train to failure on each set. Up your intensity with Drop Sets, Negatives,
and Forced Reps on a couple of these exercises. Use your favorite mass building movements for the biceps. Here’s a few
possibilities: WEEK 2: LIGHT ---------------------- The idea for this week is to simply pump some blood into your biceps
with a fairly light training session. Don’t use any of the high intensity techniques you used during
Week 1. Try using a wide-variety of movements here doing a total of 6-8 sets
(go with only one or two sets per exercise). You’ll be using more moderate weights, so you’ll want to work in
the 12-16 reps per set range. This week is an excellent opportunity to try out a lot of exercises.
Here’s some to consider: Don’t overdo it this week. Get to the gym, get a bit of a pump,
and finish up. There’ll be plenty of chances to go wild again next week . . . and you should. The cycle can be continually repeated with solid results. |
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