Extreme Bicep Workout

Using advanced training methods in your bicep training allows you to push past sticky training plateaus. Extreme bicep workouts add intensity by incorporating techniques like the super set method, using forced repetitions and the 21 routine. Understanding how each technique affects your biceps development enables you to design your extreme bicep workout.

Supersets

Super sets involve combining two exercises which are completed consecutively without rest. This method decreases your overall training time and provides increased intensity for growth. A bicep super set could consist of a standing barbell curl followed by an incline dumbbell curl. The pre-exhaustion super set variation brings increased intensity to your biceps training through purposely fatiguing biceps before large movements. This super set incorporates an isolation movement like the bicep curl followed by a compound exercise like the pull-up. Fatiguing the muscle prior to heavier compound movements stimulates muscular growth.

21s

The 21-repetition training technique targets the biceps muscles in a variety of ranges to promote muscular endurance and growth. This high-repetition technique begins with seven reps of lower-range curls. Lower range curls refer to the part of a curl that begins with the fully extended arm starting position and stops at a 90-degree elbow bend. Next an additional set of seven reps are performed using upper range curls. The upper range consists of the starting position of a 90-degree elbow bend to full elbow flexion. Lastly, seven repetitions are done in the full range of motion curl --- in other words, you bring the weight from your thighs to your shoulders, bending at the elbow to lift it.

Forced Repetitions

Forced repetitions are another training method that assists in increasing muscular strength and size. Forced repetitions involve assistance from a training partner to complete additional reps once your muscles become fatigued. For example, upon muscle fatigue from reps of standing barbell curls, your partner applies just enough force to assist in raising the barbell.

Drop Sets

The drop set technique refers to performing multiple exercise sets without rest while decreasing the weight each set as muscular failure occurs. Through the use of this extreme bicep training technique, additional muscle fibers are recruited which results in increased muscular growth and endurance. An example of a bicep training drop set consists of a set of 40-lb. dumbbell bicep curls followed by a set of 30-lb. arm curls and lastly a set of 20-lb. curls, reaching muscular failure with each set.