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This four-week, six-move supersets routine is the finest way to build bigger biceps. It's strangely liberating to go to the gym and concentrate solely on one muscle area. Sure, you should undertake balanced workouts that impact your entire body most of the time, or emphasise your leg muscles one day, back the next, and so on. However, compared to having to worry about how to plan your session to target multiple muscles, walking into a gym knowing you're going to blast your biceps and nothing but your biceps may be almost pleasant.           


When it comes to bulking up your biceps, curls are crucial, but it's not as simple as ripping through an absurdly high number of sets of regular dumbbell curls. To fully test your biceps, you need to get the timing of your workout perfect, as well as complete a variety of curls to engage the muscles from all angles, which the regimen below does.

It is made up of six exercises that are performed in three supersets. That is, you perform the first set of exercise A first, then the first set of exercise B. After the specified time has passed, begin the second consecutive sets of A and B. After you've completed all of the sets in superset 1, move on to superset 2.

Along with the sets and reps information for each exercise, you'll also see the exact speed you need to perform at. The first number indicates how long you should spend lowering the weight in seconds, the second number indicates how long you should pause at the bottom of the move, the third number indicates how long you should spend lifting the weight, and the fourth number indicates how long you should wait at the top of the lift.

You'll be pulling the sleeves off your T-shirts in no time if you follow the directions to the letter.

Biceps Workout with Supersets

The workout is straightforward: it consists of six moves divided into three supersets. Stick to the sets, reps, tempo, and rest times while performing the motions in order.

DO IT FOR FOUR WEEKS, TWICE A WEEK.

For four weeks, do it twice a week, with the goal of increasing the weights you lift every second session. This will continually push your biceps muscles out of their comfort zone and expose them to an ever-increasing strain, which is the key to gaining significant muscular mass.

Aside from getting stronger biceps, the best part is that you can easily fit this into your current workout routine. To maintain your body balanced, drop any biceps activities you're doing and replace them with pressing moves that strengthen the chest, triceps, and shoulders.

What Is The Best Way To Get The Most Out Of This Workout?

Make a complete variety of motions. Moving your muscles through their complete range of motion will activate the most muscle fibres, resulting in rapid growth. Also, avoid leveraging momentum to lift the weights — cheat reps will damage, not help, your progress.

At the apex of the move, squeeze. At the top of each rep (when your hands are the furthest apart from your body),

Apart from the fact that it will help you build bigger biceps, the best part is that it can be easily included into your current workout routine. To maintain your body balanced, substitute any biceps activities you're doing with pressing moves that engage the chest, triceps, and shoulders.

What Is The Best Way To Get The Most From This Workout?
Make a complete variety of motions The key to rapid growth is to move your muscles through their complete range of motion. This will recruit the most amount of muscle fibres. Also, don't use momentum to lift the weights Because cheat reps will hamper, not help, your progress.

At the apex of the move, squeeze When your hands are closest to your body at the top of each rep

The Workout

1. Dumbbell curl

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3 Sets 12 Reps 2111 Tempo Rest 0sec

Place a weight in each hand, palms facing forward, on an incline bench. Curl the weights up, pause at the top, and then slowly lower them back down.

2. Hammer curl



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Sets 3 Reps 15 Tempo 2111 Rest 60sec

Using a lighter set of dumbbells than in exercise 1A, lie on the incline bench with palms facing each other. Curl them up, pause at the top, then lower under control. Squeeze your biceps at the top of the lift to work your muscles harder.

3. Preacher curl

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Sets 3 Reps 10 Tempo 2111 Rest 0sec

Sit at a preacher bench holding an EZ-bar with an underhand grip. Curl the bar up to the top, pause and squeeze, then lower the bar slowly until your arms are fully straight.

4.  Cable bar curl 

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3 Sets 12 Reps 2111 Tempo Rest 0sec 

Place a weight in each hand, palms facing forward, on an incline bench. Curl the weights up, pause at the top, and then slowly lower them back down.                             

5. Cable hammer curl

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Sets 3 Reps 15 Tempo 2111 Rest 60sec

Switch cable attachments to a double-handed rope and reduce the weight by a plate or two. Hold it with your palms facing each other. Curl it up, pause, and then drop it slowly and steadily.