Is there a best bicep workout for size and to build muscle mass? Well, I will only write information here (as always) that is derived from my own findings and personal goals achieved in bodybuilding and weight training.
After over twenty years of being a gym rat and eating a highly nutritious diet, I believe the same as Arnold Schwarzenegger – the best bicep workout is made up of basic exercises and heavy weights, which highly stress your muscles.
And that workout should remain (almost) completely consistent throughout your training, and should include a variety of basic exercises, like the barbell and dumbbell curl, concentration curls and preacher curls.
Of course, after a heavy workout, the next best thing is a complete rest for that muscle, which you should only hit once per week.
I think it is insane to assume that there is a ‘best workout’ for any muscle group, let alone biceps, because everyone’s body is different. In my opinion, you should vary your workout slightly every three or four sessions for any given muscle group.
Perhaps add in or swap a few exercises for supersets or cable and pulley work!
Here is a list of basic exercises which you should include in your biceps workout:
- Barbell curl
- Seated alternate dumbbell curls
- Concentration curls
- Preacher curls with a barbell/alternative – cable
- Incline alternate dumbbell curls
3 or 4 sets of each
3 or 4 of those exercises
Drop sets should be included – personal preference as to when.
Remember that everyone’s body is different, so stick to the basics movements and adjust accordingly.