Do you want to get lean sculpted biceps?
If so, you’ll have to incorporate some set of weights into your training routine. This doesn’t mean that you have to go purchase an expensive set of equipment from your local sporting goods store. In fact, you can utilize everyday home appliances to simulate many of the exercises that you would normally perform at a gym.
If you want to build lean muscle and burn fat from your own living room, then be sure to grab a free copy of my Absolute Home Workout course below:
How I Finally Got Toned Arms
A few years back, I was an overweight tax accountant. I had no time to join a gym and had limited space in my small apartment in Boston. After doing a variety of bodyweight workouts, I was struggling to see any definition my arms.
Instead of transforming my small apartment into a private fitness studio, I forced myself to get creative. I started using suitcases, water jugs, towels and mattresses to build lean muscle in my biceps and triceps.
The biceps are made up of four subsidiary muscle groups:
- Peak Of The Biceps – this is the main pump on the biceps that everyone wants to build. It is the largest subsidiary muscle group of the biceps.
- Long Head – is located near the lateral head of the triceps on the outside region of your arm.
- Short Head – is located on the interior region of your arm near your chest.
- Brachialis – sits under the peak of the biceps and adds muscle definition to your arms.
It only takes small modifications in your form to activate all four of these muscle groups. Once you start training these muscle groups, you’ll start to notice your biceps popping out of your tee-shirt.
7 Ways To Build Shredded Biceps
1.) Start Each Rep With A Dead Hang
My biggest breakthrough was discovering the overall importance of form when doing any type of resistance training for your biceps. Most people struggle to get definition in their arms because they limit the full range of motion when performing a curl.
The first step is to get rid of your ego and stop worrying so much about how much weight you can lift. This will only corrupt your form and subject your lower back to potential injury.
Whenever you’re performing a curl of any sort, you want to begin each rep with your arm fully extended. This will ensure that you’re building lean muscle tone that runs from the bottom of your shoulders down to the top of your forearm. If you’re swaying your hips to lift the weight, it will actually relieve the tension on the biceps. You always want to keep your biceps activated during each of your sets.
2.) Build Mass To The Peak Of The Biceps
This is critical when it comes to building sculpted arms. You always want to use heavier weight when training the peak of the biceps. Keep your rep counts between 12-8 per set in a pyramid style workout. Gradually increase the weights and decrease the amount of reps that you perform for each set. Here is an example below:
Straight Bar Curls
Set 1: 12 reps of 60 pounds
Set 2: 10 reps of 70 pounds
Set 3: 8 reps of 80 pounds
Set 4: 6 reps of 90 pounds
You isolate the peak of the biceps whenever you perform a curl with your palms facing up. In my experience, the best exercise you can do to build massive biceps is barbell straight curls. Here is an example below:
3.) Don’t Neglect The Brachialis Muscle
This is an area that people neglect more often than not. Training your brachialis will give you muscle striations between your biceps and triceps.
Activating the brachialis can be tricky, so it’s critical that you focus on executing proper form at all times. One of the best ways to target this muscle group is by using the dumbbells. The key is to rotate your palms outward at the middle point of each rep. This will force your brachialis muscle to support the entire weight of the dumbbell on each rep.
These two dumbbell curls will show you how to build toned definition to the brachialis region of the biceps:
4.) Perform Each Rep As Slowly As Possible
One of the most common mistakes people make when training their biceps is that they perform their reps too fast. The initial lift is only one half of a biceps curl. This movement generates a concentric contraction to the muscle group.
It’s important to maintain full control of the weight as you bring your arm back down to the original starting point. This causes an eccentric contraction, which is key to building shredded biceps. For maximum results, use the 7 second bicep curl strategy below:
- 2 seconds on the initial curl
- 2 second to pause and contract the biceps
- 3 seconds on the negative portion of each rep
If you neglect the negative portion of the rep, you are neglecting half of the exercise. As a result, this will prevent you from seeing half of the muscle development in your arms.
5.) Throw In Some Bodyweight Exercises
The arms are an area that is difficult to target without weights. However, there are some bodyweight exercises that you can do to build sculpted muscle tone in your biceps.
You always want to switch up your routine to keep your body guessing. When you perform the same exercise over and over again, your body will eventually adapt to the movements. Bodyweight exercises are a great way to shock your system and avoid potential plateaus.
6.) Use Lighter Weight And Higher Reps
If you want to get toned biceps, then you have to build the mass and the endurance function of the muscle. Building the mass will require you to lift heavier weight with lower rep counts. But the work doesn’t stop there.
Toning the long head, short head, and brachlias will require you to lift lighter weight for higher reps. This will add vascularity to all the different regions of the biceps. It will also elevate your heart rate into a fat burning zone, so you can experience an anaerobic and aerobic workout simultaneously.
This is one of the secrets to getting ripped without ever stepping foot on a stationary cardio machine. Here are some of the best toning exercises that you can do for each part of your biceps.
7.) Use Everyday Home Equipment
There will be days when you’re busy and you won’t have time to get to the gym. Or perhaps you have a business trip that keeps you on the road for weeks a time. Regardless of how busy your schedule is, you always have 10-15 minutes to take care of your body.
If you truly care about something, you’ll find a way to make it happen. Those who claim they don’t have enough time on their hands are really saying that it’s not a priority to them.
Fortunately, you can simulate the same workouts that you’d normally perform in a gym with everyday equipment stored in your house, apartment, or hotel room.
One of the best ways to train your biceps is by using suitcases and water jugs. Remember that weight is weight. It doesn’t matter if it’s a dumbbell, barbell, suitcase, water jug, or chair.
Contrary to popular belief, getting shredded biceps isn’t about lifting as much weight as you can. Don’t be one of those meatheads who can’t relinquish their ego at the gym. This will only corrupt your form and lead to potential injury.
Focus on executing proper form by starting each curl at a dead hang position. Use heavier weight to build the peak of the biceps, and lighter weight to sculpt the short head, long head, and brachialis regions. Follow these 7 steps and you’ll have chiseled arms faster than you’ve ever imagined.
What are some of your favorite biceps exercises?