From Beginner to Advanced: 5 Effective Biceps Workout Routines
The Anatomy of the Biceps
biceps brachii
- Long head
- Short head
brachialisbrachioradialis
5 Effective Biceps Workout Routines
1. Beginner Biceps Workout
Exercise | Sets | Reps | Rest |
2. Intermediate Biceps Workout
Exercise | Sets | Reps | Rest |
3. Advanced Biceps Workout
Exercise | Sets | Reps | Rest |
4. Biceps Workout for Mass
Exercise | Sets | Reps | Rest |
5. Biceps Workout for Definition
Exercise | Sets | Reps | Rest |
Key Tip: Mind-Muscle Connection
mind-muscle connection
Nutrition for Biceps Growth
1. Protein
1.6-2.2 grams of protein per kilogram
2. Carbohydrates
3. Healthy Fats
Pro Tips for Success
- Vary Your Exercises
- Use Progressive Overload
- Focus on Form
- Rest Between Workouts48 hours
- Use Supersets and Drop Sets
Common Mistakes to Avoid
- Lifting Too Heavy
- Neglecting the Eccentric Phase
- Overtraining
- Skipping Warm-Ups