Circuit Train

2011 Ultimate Bicep Blast

The next time you are working out your biceps, focus on the quality of each repetition rather than on how many sets you do.  Ultimate bicep development is not achieved by doing 101 sets but rather by doing the right exercises the right way.

Try the workout below the next time you are working out your biceps.  This is a circuit training workout and therefore you want to perform one exercise and then immediately move on to the next exercise without a break.  Once you have completed the circuit, try and repeat the circuit again.  Continue to repeat the circuit until you can only manage 1 to 5 repetitions per exercise.  Ideally, you want to get about 6 to 12 repetitions per exercise.  If you can do three circuits in a row in this range than you should increase the weight.  If you can’t do more than one circuit in this range, then you should decrease the weight.

Bicep Blast Circuit Training Workout

1.  Barbell Curl

Begin by loading an Olympic Bar with a weight you are comfortable with to perform up to 15 repetitions.  Holding the bar in the bottom position, curl the bar up to the top position.  This should take you 2 to 3 seconds.  Hold at the top for a moment and then perform a negative and slowly take the bar down, taking 5 to 6 seconds to do so and concentrating on keeping constant tension on your biceps.  Repeat until you reach 12 repetitions or failure and immediately move on to the next exercise.

2.  Chin Ups

Position your hands on the chin up bar and once you are ready, pull yourself up from the bottom position up until your biceps are 90 degrees to your forearms.  Hold for a moment and then perform a negative by slowly letting yourself move back to the bottom position, taking 4 to 6 seconds to do so.  Repeat until you reach 12 repetitions or failure and immediately move on to the next exercise.

3.  Tubbing Curls

Using some plastic rubber flexible tubing with handles, perform 30 to 40 repetitions of curls.  Make sure each rep is controlled.  Focus on properly flexing the bicep and focus on trying to get as much of a pump as you can and pushing as much blood as you can into that muscle.

4.  Dead Arm Curl

Place a dumbbell in each hand and lean forward as if you were bending over with your knees bent, back solid and arched and your chin up.  Slowly lower the dumbbells to the bottom position.  Hold for a moment and curl the dumbbells up to your chin.  Hold for a moment and perform a negative by slowly lowering the dumbbells down to the bottom position taking 3 to 5 seconds to do so.  Repeat until you reach 12 repetitions or failure and immediately move on to the next exercise.

As you can see, we have used a wide variety of exercises to stimulate the biceps.  The advantage to using a lot of variety is that you are able to hit many different strength curves.  Take the barbell curl for example.  The bottom and top positions of the curl are easy to hold while the middle of the curl provides the most challenge.  The bottom position of the chin up and tubbing curls are easy to hold, but as you pull yourself up and as you perform the curl, it becomes more and more difficult.  Finally, the dead arm curl is easy to hold in the bottom position, however as you curl the dumbbells up to the top position, the exercise gets harder and harder.  As you can see, the variety is provided in the different kinds of resistances achieved within the various exercises.

So we understand now how the biceps are properly stimulated but another important aspect of this workout is the circuit training it provides.Workouts like the Bicep Blast Workout mentioned above are circuit training workouts.  Circuit training workouts are the best way to build muscular endurance and muscle strength and are the most important workout programs to follow and perform if you wish to get a ripped, strong and powerful athletic body.  Its also very important to vary your circuit training workouts as your body adapts very quickly.  For maximum results, you want to make sure your body is always in a state of shock and therefore you want to ensure that you continually change up your circuit training workouts so your body never gets a chance to adapt.

For a free video demonstration of the exercises presented above, please follow the link: Ultimate Bicep Workout

For more information on the most effective workout training plan, packed with over 60 different fast and efficient workouts organized over several months in order to dramatically decrease your body fat percentage, significantly increase your lean muscle mass and get you that ripped, lean, muscular and athletic body with dramatic results achieved in just 90 days in the most efficient way possible, please follow the link: Ultimate Workout Program

Frank Marconi has been working out for over ten years and specializes in circuit training workouts and nutrition in order to help people achieve that ripped, athletic and muscular look.

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