Complete Biceps Training With Rob Riches - Part I
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Beginner Biceps
My first memory of wanting to build an impressive physique was as a 15 year old looking at the cover of Men’s Health. I wanted to have the same peaked biceps and sculpted six pack abs. I had guidance from an early age and I quickly learned the basic movements and established proper form and technique. That built a strong foundation for today. Within this article, I will focus on covering three different bicep-focused routines: Beginner, Intermediate, and Advanced. Each section accompanied by its own video. Part I focuses on the beginner. It’s not so much that the beginner routine is only for people who have little to no experience training, and the advanced is only for someone with many years of experience. It’s simply based around fundamentals and when and how to employ certain shocking principles. Still to this day, I will follow many of the same fundamental basics as shown within the beginner routine. Yet, I will mix it up with many of the techniques and methods discussed throughout the intermediate and advanced routines. I would encourage you to do the same.The Warm Up
As when training any muscle group, I would strongly recommend performing a few warm up exercises, along with some specific stretching and mobility. The main benefit to this is that it helps to pool blood (along with oxygen and nutrients into the working muscles). It also helps to properly prepare the joints and tendons for the stresses ahead. I also find this beneficial to our psyche, and helps us to mentally prepare for the lifts ahead. I’ve shown within the first section of the beginner routine, a great bicep warm that consists of banded chin-ups, rotational dumbbell curls, inverted plank, and straight arm, behind-the-back, bicep stretch. The emphasis here is not on weight. In fact, you shouldn’t be getting anywhere close to muscle failure. Rather, work the muscles through their full range of motion across a variety of different angles and positions. I don’t think I spend more than 5 minutes on this warm up routine. But I sure did feel the benefit even from the first exercise, where my arms were soon feeling the pump from the first set. For any of the static stretches, I wasn’t pushing into the stretch hard. It was just enough where I could feel all the muscle fibers under tension. Then I would take a few deep, slow and controlled breathes, and release.The Beginner Routine
I’ve focused this beginner bicep routine around 3 core movements. As with many of these exercises, there are numerous modifications and variations that can be made. I will touch upon some of them throughout the article. But the focus at this point should simply be to master each movement and be sure that you are effectively involving the muscle. How you perform a movement (efficiently using the muscle and pushing it to just beyond it’s comfort zoneExercise 1: Seated Dumbbell Curls
Target: 3 sets of 10-12 reps

Variations:
After familiarizing yourself with this standard grip, you can begin to add in a few other variations. I’ll typically alternate my weekly arm workouts using different variations (after performing the first working set with the standard grip), so as to not let my workouts become too stagnated or just dull.- 90-degree rotation (neutral – palms in, to externally rotated – palms facing forwards).
- Alternating arm curls
- Fixed hammer curls (neutral grip – palms facing each other, throughout duration of lift).
Exercise 2: Standing Barbell Curls
Target: 3 sets of 8-10 reps


Variations:
Just like with the Seated Dumbbell Curls, I’ll add one or two variations in within different weeks. But this is always after reaching failure first using the standard (and most effective) neutral grip.- Narrow Grip (hands within shoulder width, about 4-6 inches gap between them, and elbows rotated slightly outwards). This will place greater emphasis on the outer region of the biceps
- Wide Grip (hands outside shoulder width, and elbows rotated slightly inwards). This will place greater emphasis on the inner region of the biceps
- Overhand/Pronated grip on the barbell. This involves more forearm muscles and especially works the lower region of the biceps head.
Exercise 3: Single Arm Preacher Curl
Target: 2-3 sets of 10-12 reps

Variations:
- External Rotation at the wrist during the curl. Think of turning your little finger outwards as you curl up (the opposite motion to pouring a jug of water). This will further pull in the short bicep head, giving a more intense contraction at the peak of the movement.
- Cable Concentration Curl. If the foot of the bench is positioned to a low-set cable pulley, you can modify. Instead of using a dumbbell to curl, you can hold a handle attached to the cable, and curl. The main difference is you’ll feel constant tension on the bicep throughout the full range of motion.
Beginner Bicep Summary
In summary, the beginner bicep routine is simply to familiarize yourself with several key movements. They target both the long and short head of the biceps, as well as unilateral and isolation work. After spending several minutes warming up the biceps with some light resistance work, stretching and mobilization, perform each exercise for 3 sets. Aim for 10-12 repetitions on each set. Only increase the weight to the next increment up if you really feel you can manage more weight after comfortably achieving the final few reps. Perform all sets as straight sets and aim for 70-85% maximum intensity. Perform this arm workout for 4-6 weeks. Aim to add a few extra repetitions, or increase up to the next weight increment. When you can no longer increase the weight or go beyond 12 repetitions with each exercise, you’re ready to move on to the intermediate bicep routine. There, I’ll be introducing some additional training methods. https://youtu.be/Mi6hnSAaL-gWe’re also giving you a spooky deal to go with this training program and it's the perfect time to pick up some Beast Protein! For a limited time, get 30% off your purchase when you use code SPOOKY30. Plus, we're throwing in a Beast Box filled with samples. This is a treat-or-treat you'll want to enjoy thanks to these SPOOKY SAVINGS! It’s that easy, so take advantage!
