Circuits are a major way to force some size and shape into your biceps.
If you have never done a circuit then you are missing a major part of bicep training.
A major piece is missing from your training puzzle.
So in this article I will briefly; describe what a circuit is and how to use it to build big arms.
What is a bicep workout circuit? A circuit is a bunch of exercises done back to back with little or no rest.
Now circuits in them selves should not be relied upon fully if you intend to build big biceps.
Usually circuits are intended to tone and shape your arms.
But here is the good part about it; if you do circuits every once in a while and if you do them the right way like I will soon explain then circuits can be used to increase muscle size.
The bicep circuit should be used once or twice every month and not more.
It should be something you do when you want to shake things up and want explode your biceps into growth.
Now like I said before you should be already doing some sort of bicep routine that encourages muscle mass and growth before your undertake the circuit training.
This is the optimal way to use circuit training and you will truly spur growth in your biceps if you do so.
This is a sample bicep mass building routine.
Alternate standing dumbbell curl 4sets 10,8,8,8 Close grip standing curl 4sets 8,10,12,12 Incline dumbbell curl 4sets 10,10,12,12 Hammer curl 3sets 8, 8, 8 You should be performing a bicep routine like this.
This kind of routine increases muscle mass and size over time.
Make sure you perform such workouts for a while before performing a circuit.
So after every 2 weeks of a workout like the one I just shared with you will help with extra growth.
This is a sample bicep circuit routine.
Standing barbell curl 12 reps 20sec rest Alternating dumbbell curl 12 reps 20sec rest Preacher curl 12 reps 20sec rest Incline curl 12 reps 20sec rest Hammer curl 12 reps 20sec rest Reverse curl 12 reps 20sec rest To perform this bicep circuit properly you need to move from one exercise to another with only 20 seconds rest in between.
You should use a weight that will allow you to perform 12 repetitions.
In the beginning it will take some time to figure the right weights to use.
But once you do you should be able to perform the circuit without resting.
So for example perform standing barbell curls for 12 reps then rest 20 seconds then instantly move to the next which is alternating dumbbell curl then rest 20 seconds then so on and so forth.
Once you have reached your last move the reverse curl rest for 2 minutes then repeat the whole circuit.
You will do this three times and that will be your bicep workout.
Make sure to always try to reach the rep range of 12.
This means the weights that you will be using will be relatively light.
Make sure to work hard and to only rest 20 seconds between exercises.
The ultimate goal is to overload your muscles.
The circuit is an excellent method of training your bicep every now and then and will truly give you and extra edge Want Big Bicep Muscles? Then Download My Book The Massive Arms Program And Get The Arms And Big Bicep Muscles You Have Always Dreamed Off
If you have never done a circuit then you are missing a major part of bicep training.
A major piece is missing from your training puzzle.
So in this article I will briefly; describe what a circuit is and how to use it to build big arms.
What is a bicep workout circuit? A circuit is a bunch of exercises done back to back with little or no rest.
Now circuits in them selves should not be relied upon fully if you intend to build big biceps.
Usually circuits are intended to tone and shape your arms.
But here is the good part about it; if you do circuits every once in a while and if you do them the right way like I will soon explain then circuits can be used to increase muscle size.
The bicep circuit should be used once or twice every month and not more.
It should be something you do when you want to shake things up and want explode your biceps into growth.
Now like I said before you should be already doing some sort of bicep routine that encourages muscle mass and growth before your undertake the circuit training.
This is the optimal way to use circuit training and you will truly spur growth in your biceps if you do so.
This is a sample bicep mass building routine.
Alternate standing dumbbell curl 4sets 10,8,8,8 Close grip standing curl 4sets 8,10,12,12 Incline dumbbell curl 4sets 10,10,12,12 Hammer curl 3sets 8, 8, 8 You should be performing a bicep routine like this.
This kind of routine increases muscle mass and size over time.
Make sure you perform such workouts for a while before performing a circuit.
So after every 2 weeks of a workout like the one I just shared with you will help with extra growth.
This is a sample bicep circuit routine.
Standing barbell curl 12 reps 20sec rest Alternating dumbbell curl 12 reps 20sec rest Preacher curl 12 reps 20sec rest Incline curl 12 reps 20sec rest Hammer curl 12 reps 20sec rest Reverse curl 12 reps 20sec rest To perform this bicep circuit properly you need to move from one exercise to another with only 20 seconds rest in between.
You should use a weight that will allow you to perform 12 repetitions.
In the beginning it will take some time to figure the right weights to use.
But once you do you should be able to perform the circuit without resting.
So for example perform standing barbell curls for 12 reps then rest 20 seconds then instantly move to the next which is alternating dumbbell curl then rest 20 seconds then so on and so forth.
Once you have reached your last move the reverse curl rest for 2 minutes then repeat the whole circuit.
You will do this three times and that will be your bicep workout.
Make sure to always try to reach the rep range of 12.
This means the weights that you will be using will be relatively light.
Make sure to work hard and to only rest 20 seconds between exercises.
The ultimate goal is to overload your muscles.
The circuit is an excellent method of training your bicep every now and then and will truly give you and extra edge Want Big Bicep Muscles? Then Download My Book The Massive Arms Program And Get The Arms And Big Bicep Muscles You Have Always Dreamed Off
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