Build Biceps Mass
Attempting to build biceps mass is one of the first things all bodybuilders try to do when ever they first start training. However, building bicep mass is also just as important if you are a veteran bodybuilder or weight trainer. Although some people have exceptionally good genetics for building biceps mass like
The other day I was training in an out door gym in a park and it was a back and biceps training day. This outdoor gym had very little equipment only barbells, dumbbells and a few old benches so I decided to try something new when it came time to train my biceps. Even after 20 years of training, building biceps mass is something I still love to do, I guess arm training never gets boring since I believe no matter how big you get, you can always try to get bigger arms.
After I finished training my back, my biceps were already quite pumped so I was able to get stuck into my first set for biceps without having to warm up. What I decided to do was, since I had very little equipment to use and not a lot of weight plates either was to first perform standing barbell curls for sets of 15 reps. I would normally do less reps to build biceps mass but I didn’t have enough weight so I decided to do higher reps. After my first set of 15 reps with the medium heavy weight, I rested for no more than 15 seconds without putting the barbell down and keeping the stretch on my biceps and then performed another 15 reps. Once again I did not drop the bar after the set and then performed another 15 reps after only another 15 second break.
In total I did 6 sets x 15 reps per set, resting only 15 seconds between each set. After these 6 sets of barbell curls my biceps were fully blown and the pump felt great. Although, since I was not using such a heavy weight I really needed to do more sets so I repeated the same routine but this time I did standing dumbbell curls with a medium heavy weight for another 6 sets x 15 reps with just a 15 second rest between each set without dropping the weights. After completing a total of 12 sets with the 2 different exercises I had trained my biceps hard enough and it was time to go home.
The next day my biceps were sore and the following day they were even sorer, so I knew I had blasted them hard enough with this alternate training routine with lighter weights than I would normally use. The point I am getting at is you can always build bicep mass even with limited equipment and a limited amount of weight if you continually try something new and keep the intensity high during the workout by resting only for very short periods of time in between sets.