Today we are diving into an epic bicep workout for fast growth and a skin splitting pump! Below you will find the full bicep workout with video breakdown of each bicep exercise and sets & reps given!
To ensure this bicep workout gives you the fastest muscle building results possible, we are going to be incorporating the Balloon Method, which maximizes the only 3 science backed ways your body can build muscle in a short workout.
When you are training your biceps you need to focus on intensity and not necessarily marathon bicep workouts. While it's great to perform more total working sets and increase your bicep training volume, you don't need to get carried away with 1 hour bicep workouts!
In fact this Balloon Method bicep workout will only take you about 20 minutes to power through and contains a few of the best bicep exercises for activation.
It's important to remember that your biceps are a fairly small muscle group. Many guys prioritize them because of overall aesthetics. The biceps are always visible. It's impossible to have a great physique and look great in a t-shirt without a good set of biceps.
I haven't always had good biceps, but i've trained them hard for a few years straight with the Balloon Method and seen incredible gains and have gone from 15 inch arms to 18 inch arms!
For growing your biceps, I recommend you train them 2-3x per week with short and intense workouts like this one. Expect a skin splitting pump from this 11 set bicep workout.
Let’s begin the bicep workout, and make sure you watch each video demonstration carefully so you know exactly how to do each bicep exercise.
#1 ELEVATOR CHIN-UPS SUPERSET WITH DRAG CURLS
Sets | 3 |
Reps | AMRAP x 10 Reps |
Rest Time | 75 seconds |
| #2 Bicep 24s | |
|---|---|
| Sets | 2 |
| Reps | 24 |
| Rest Time | 75 seconds |
Bicep 24's are an outside the box exercise to do 4 different bicep moves in 1 single set! The awesome benefit to this exercise is that you work the brachialis muscle as well as the bicep peak and bicep short head.
Watch the video above carefully and I recommend you do 5 sets per week of this move with 60 second rest time between sets!
#3 DEAD HANG WAITERS CURLS
Sets | 3 |
Reps | 45 seconds TUT |
Rest Time | 60 seconds |
| #4 Cross Body Hammer Curl | |
|---|---|
| Sets | 2 |
| Reps | 6-10 |
| Rest Time | 90 seconds |
In this variation of the hammer curl, the arm goes across the body for maximum contraction.
It is important to keep the elbow locked to the side and keep a moderate pace for the entire range of motion.
execution
- 1Grab a dumbbell and stand up straight stably
- 2Keep the wrist pronated and the elbow locked to the side of the body
- 3Hammer the dumbbell up and across the body, contracting the arm as hard as possible
- 4Return slowly down on the eccentric phase
Note: Avoid lifting the dumbbell above your chest. Optimal contraction occurs at around lower chest level.
By The Way, Here’s me going through this entire bicep workout on Youtube!
The great thing about the Balloon Method workouts is that they are short and brutally effective. This makes training every muscle group a few times per week extremely easy. This is exactly what everyone on the Superhuman Muscle program trains and see's jaw dropping muscle building results in a very short period of time.
If you want to copy this bicep workout routine, i suggest that you do this workout 2-3x per week. If you are trying to grow your biceps fast, you can perform upwards of 30+ total working sets per week.
More volume is going to equal more hypertrophy up to a certain point. Performing 30 sets per week is going to give you better results than doing 10 sets per week, BUT you can certainly see incredible progress in those 10 sets per week if you train hard and train until failure!
