Hardcore Biceps Exercise
One of the most effective and hardcore biceps exercises I use in my numerous arm training routines is what I call the pyramid biceps exercise. The pyramid biceps workout is not only challenging as you increase the weight after each set instead of decreasing the weight, it is one of the most mentally taxing hardcore biceps exercises you can perform. This hardcore biceps exercise will not take you long to perform and you only need to do one exercise for just 5 sets and then you are done. Might sound easy but it’s an insane biceps blaster that’s sure to stimulate growth.
To perform this hardcore biceps exercise take a standard barbell and curl the bar with no added weight for 20 reps. This is just a warm up set and doesn’t count as a set. For the first set add 5 pounds either side of the bar and perform 10 reps super slow keeping your back completely straight. After the first set take a rest for no more than 30 seconds and then perform the second set with 10 pounds either side of the bar for another 10 reps super slow. Follow this with another 30 seconds rest. The third set you will add 15 pounds either side of the bar and do another10 reps followed by another 30 seconds rest. The fourth set add 20 pounds either side of the bar and perform 10 more reps follwed by 30 seconds rest. For the fifth and final set add 25 pounds either side of the bar and perform the last 10 reps.
Now this might not seem that difficult but there are two very important points to remember when performing this hardcore biceps exercise. Firstly, when you are performing each rep of every set you should be lifting and lowering the bar super slow and I really mean super slow. It should take you about 5 seconds to lift the bar and another 5 seconds to lower the bar to the starting point. This means each rep will take you about 10 seconds to complete. Multiply one 10 second rep by 10 reps per set and each set should take you about 100 seconds to complete. After each set, to perform this killer biceps exercise properly you should rest for no longer than 30 seconds. The longer you rest the lower will be the intensity on your muscles and this exercise is all about high intensity training to stimulate serious big biceps growth.
High intensity training routines are more about hard work than heavy weight although if the weights I mentioned for this routine are too light for you then increase the weight to suit your level of strength. By the end of the fifth set your biceps should be in a state of agony with the most insane pump you have ever had. If they are not keep going until they are.