Big Biceps Training – Best Bicep Exercises
If you’ve been around Diesel for a few years, you know we incorporate a TON of grip training exercises into our programs. It is not enough to be able to display one facet of grip (crush, pinch, support, wrist postures, hand health, dexterity), you must be able to integrate this strength into full body power.
If I can improve my grip my deadlift, squat and bench will go up and I will play my respective sport(s) better and stronger. Most lifters / athletes forgot about this important fact. They do train their arms, but with conventional exercises.
You don’t want to spend endless hours in the gym hitting tons of volume. You want to optimize your time in the gym and do the most effective exercises while you’re there. This is called training economy. Increase the intensity and you can decrease the time of your workout.
So, as you can imagine, even when training arms, grip plays a huge role. Here is a video that shows some serious arm training with a grip focus. Nothing says strength and power like a huge set of forearms.
Now, if you are talking about bodybuilding, or building muscle, the forearms respond to more volume. I like to set a target volume of 3-4 sets and 10-15 reps per set.
If you are a strength coach who is training athletes for sports performance, you must first build the foundation and then target the requirements of the sport.
Here are the exercises in this new video:
- 2 Hand DB Hammer Curls
- Crush Curls
- Towel Barbell Curls
- Towel Pull-ups
- Towel Rotational Cable Curls
- Reverse Curls
- Pinch Curls
Best Bicep Exercises – Big Bicep Training
Other essential mass building exercises for the biceps:
- Barbell Curls
- Alternating DB Curls
- Hand Over Hand Rope Pulls
- Rope Climbing
2 Killer Arm Building Workouts
1) Close Grip Barbell Bench, 3×5
2a) Towel Pull-ups, 5×10
2b) Barbell Reverse Curls, 3×12
3) Plate Pinch, 3xALAP (As Long As Possible)
1) Barbell JM Presses, 4×6
2a) Thick Towel DB (or Axle) Curls, 2×15
2b) DB Crushes, 2×20
3a) Band Tricep Pressdowns, 3×15
Have a killer arm workout!
Spread The Word
Smitty on Twitter
Resources Smitty’s Bio
Copyright© 2009 The Diesel Crew, LLC. All rights reserved.
You may not reproduce this article or post.
Articles You Might Also Like:
- How to Build Muscle – Massive Shoulders
- The Feel Better Immediately Shoulder Combo
- High Intensity Metabolic Training – Powerful Prowler Combination
- Two Killer Rest Pause Workouts
- Fast 15 Minute Muscle Building Workout
This entry was posted on Sunday, September 27th, 2009 at 10:00 pm and is filed under accelerated muscular development, how to improve grip strength, improve grip strength crush, muscle building anatomy, strength training muscle building workouts, strength training workouts. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.
About Jedd Johnson
20 Responses to “Big Biceps Training – Best Bicep Exercises”
Leave a Reply