Exercise Training Made Simple : Biceps


Back To The Gym?

Training Made Simple: Biceps

Gyms have either started re-opening or soon will, and some of us will have decided to go to the gym for the first time after being cooped up in lockdown conditions. Others will be returning to a long pursuit of greater fitness after a frustrating hiatus from training. You might be wondering if a fresh start is in order. And if so, where to begin?

I’ve written a series of guides to train with you in mind, with each one essentially being the TL:DR walkthrough. This one focuses specifically on training your biceps, what to do, how much to do, how often, and where to begin. I hope it helps!

That’s the bare-bones basics of what you need to do in order to develop your biceps either for athletic performance or aesthetic reasons. Stick within these guidelines, bearing in mind the below further details, and you can’t really go wrong.

These guidelines assume your training includes heavy back training, leg training and chest training covered in the quad, back and chest training guides. These recommendations are for direct biceps work.  If your training does not include back training for whatever reason, you may be able to start at a higher number of sets per week than if it did.

Biceps respond very well to super sets, giant sets and drop sets.

Build these into your training to maximise your results per training hour. Do not rush into the maximum sets per week, start at the bottom of the range and work up over time. You can add a set per workout when you are not sore more than 24 hours after you finished your last workout if performance did not decline from the previous week’s results.

It makes sense to do biceps training at the end of your workouts as tired biceps interfere with all the much heavier pulling exercises. That said, if you really want to focus on them, do biceps training when you’re fresh at the start of your workout.

I have some recommendations for biceps exercises to choose from for you below:

I hope that helps. If you want to talk about biceps training, I’m more than happy to chat with you- just DM me on Instagram and ask me any questions you might have. If you’re interested in online coaching or personal training, you can hit me up here

Read previously published Training Made Simple Guides here:

Training Made Simple: Glutes

Take It easy

Mike Billington

Empower Training Systems


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