Biceps gym workout for mass: a 5 week workout plan!

Author: Joep Rooijmans, 04 nov. 2019                  Updated: 04 jan. 2020


5-week workout plan biceps muscle mass

You want to build bigger biceps?

 

Then you need to find a workout plan with killer biceps exercises that is specially designed for this job. 

 

Well... you're in luck!

 

You've found the best workout program to grow your biceps to their full potential. This is a 5-week biceps gym workout to build muscle mass. It includes the most effective biceps exercises!

 

This is not going to be a 50+ page article about the origin of fitness or the differences between specific muscle fibers. Not relevant, waste of time.

 

I am going to explain the most important biceps exercises and the right fitness technique to develop muscle mass.

 

Mind you that you can apply the theory of the right fitness technique to develop muscle mass on every muscle! So if in the future you not only want your biceps to grow but your entire body then read this part carefully!

 

And then we're going to dive straight in this biceps gym workout plan for serious muscle mass!

 

 

Biceps workout: the most important biceps exercises

Bicep literally means ‘two-headed’ (bi is two). Both heads of the muscle connect to the shoulder blade (scapula) and run down the upper arm. They attach to the upper part of the forearm near the elbow joint.

 

The bicep consist of two parts; the head of the muscle and the main central part. Both of these parts can be isolated and trained via two specific types of biceps exercises.

 

The central bicep muscle is trained via 'normal' bicep curls. A bicep curl is performed by taking the weight (such as a dumbbell or barbell) and bringing it up to your shoulder by flexing your elbow. It’s a basic but yet very effective way to train the central bicep muscle.

 

The head of the bicep is trained via so called hammer curls. When you perform a hammer curl the palms of your hands are facing each other. The name is derived from the way that you would hold a hammer, hence the appellation hammer curl.

 

If you want to fully train your biceps and achieve maximum result on building muscle mass your biceps workout should always include both bicep curl and hammer curl exercises!

 

The bicep muscle group belongs to the so called ‘pull exercises’. This means that it’s being trained when you bring the weight towards your body. 

 

biceps gym workout for muscle mass biceps exercises

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Fitness techniques to build muscle mass

In order to make your bicep grow, and any other muscle group for that matter, you need to apply the right fitness technique. This technique is based around the 5 most important elements:

 

1. Weight

2. Number of repetitions (reps)

3. Number of sets

4. Number of exercises

5. Rest time

 

1. Weight

To develop muscle mass it’s important to use a weight that is around 75% of your maximum weight. The maximum weight is being defined as 1RM. RM stands for Repetition Maximum and it defines the heaviest weight that you can use in order to make one repetition.

 

For example, the heaviest weight you can make 1 bicep curl repetition with is 80 lbs / 36 kg. In order to ensure muscle growth you perform the exercise with a 60 lbs / 27 kg weight (75% of 80 lbs = 60 lbs).

 

If you train with a weight that’s 80% - 100% of your 1RM you focus on developing muscle strength. And if you use a weight that’s 0% - 50% of your 1RM you focus on burning fat and therefore weight loss.

 

2. Number of reps

To build muscle mass it´s crucial that you hit the optimum rep range. Perform between 8 and 12 reps per set. If you perform less than 8 reps your focus switch to developing muscle strength. And if you perform more than 12 reps you are focusing on muscle stamina.

 

 

BICEPS GYM WORKOUT

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3. Number of sets

The ideal number of sets per exercise for building muscle mass is 3 or 4 sets. If you make less than 3 sets per exercise the muscle load is insufficient and the muscle won’t grow.

 

4. Number of exercises

When training a specific muscle group aiming to develop extra muscle mass make sure to at least perform 5 different exercises.

 

5. Rest time

Ensure a rest time between sets around 45 to 90 seconds. This way you allow the muscle to recover from the exercise that you just performed but at the same time don’t let it recover fully. You want that muscle to burn and be finished at the end of your workout.

 


FULL BICEPs WORKOUT PLAN

6 KILLER BICEPS EXERCISES

The fastest way to growing bigger biceps is to select the best bicep exercises that focus on the entire muscle. Your workout should include both normal biceps curls and hammer curls! 

 

This is an overview of the most effective biceps exercises, solely focussing on transforming your biceps into big bulging muscles!

 

biceps Exercise 1: dumbbell bicep curl

Bicep biceps workout exercise bicep curl hammer curl gym fitness
  • Stand up straight, push your chest out and squeeze your abs.
  • Grab the dumbbells, palms facing forward.
  • Flex your elbows and bring the dumbbells up towards the front of your shoulder. 
  • The slowly bring them back to starting position.
  • Your elbows remain in the same place during the entire exercise, close to your body.

biceps Exercise 2: dumbbell hammer curl

Bicep biceps workout exercise bicep curl hammer curl gym fitness
  • Stand up straight, push your chest out and squeeze your abs.
  • Grab the dumbbells, palms facing towards your body. (You hold the dumbbells like you would hold a hammer, hence the name hammer curls)
  • Flex your elbows and bring the dumbbells up towards the front of your shoulder. 
  • The slowly bring them back to starting position.
  • Your elbows remain in the same place during the entire exercise, close to your body.

 

biceps Exercise 3: cross-body curl

Bicep biceps workout exercise bicep curl hammer curl
  • Stand up straight, push your chest out and squeeze your abs.
  • Grab the dumbbells, palms facing towards your body.
  • Then bring one dumbbell in front of your body towards the opposite shoulder.
  • Then slowly bring it back to starting position.


biceps Exercise 4: barbell curl

Bicep biceps workout exercise bicep curl hammer curl gym fitness barbell
  • Stand up straight, push your chest out and squeeze your abs.
  • Grab the barbell with an underhand grip, hands at shoulder-width.
  • Flex your elbows and bring the barbell up towards your chest.
  • The slowly bring itback to starting position.
  • Your elbows remain in the same place during the entire exercise, close to your body.

 

biceps Exercise 5: machine curl

Bicep biceps workout exercise bicep curl hammer curl gym fitness barbell
  • Take a seat on the machine, keep your back straight and place your feet firmly on the ground.
  • Grab both handels and perform a curl.
  • Then slowly bring them back to starting position.
  • Your elbows remain in the same place during the entire exercise, close to your body.

biceps Exercise 6: preacher curl

Bicep biceps workout exercise bicep curl gym fitness preacher curl
  • This exercise can be performed on a preacher curl machine or with a (EZ-)barbell.
  • Sit up straight, place your feet firmly on the ground and let your chest rest against the pad in front of you.
  • Grab the barbell and place your upper arms on the pad.
  • Slowly lower the barbell and perform a curl.
  • The slowly bring the barbell back to starting position.

 


Additional tips for growing bigger biceps

"Muscles are not made in the gym, they are made in the kitchen".

 

This old bodybuilding saying is very true. Busting your ass in the gym is only step 1. The next step is to fill up those teared muscles with healthy, protein-rich nutrition!

 

Because your diet is so important to maximize muscle growth, here are some useful nutrition tips (including fitness supplements intake).

 

 

5.1 Diet

As with every workout plan that focuses on developing muscle mass, your diet plays an important role. An old fitness saying tells us that muscles aren’t made in the gym, they are made in the kitchen. It’s crucial to support your effort in the gym with the right diet.

 

When your goal is to develop muscle mass you need to take in 500 to 1000 calories per day more than the prescribed amount. The prescribed amount of calories per day for women is 2000 and for men 2500.

 

To ensure that you will end up with extra muscles instead of extra fat after your workout plan is finished you have to focus on eating protein. Protein rich food will support the growth of the muscle. You know that eggs, chicken, red meat and fish like tuna, mackerel and salmon are full of protein. But here is a list of food that are less known for their protein levels but should be included in your diet as well!

 

Nutrition

Protein (per 100 gram)

Sunflower seed

26 gram

Pumpkin seed

26 gram

Hemp seed

37 gram

Soybeans

17 gram

Hard cheeses

30 gram

Quinoa

16 gram

Oatmeal

13 gram

 

5.2 Supplements

Supporting your diet with the right fitness supplements will ensure that you reach your goal even faster! Take 2 protein shakes a day to enrich your diet with pure muscle building fuel. And during your workout take amino acids to ensure maximum muscle growth while working out! Taking the right supplements at the right time will significantly boost your achievements in the gym.

 

There are plenty of websites that offer a wide range of supplements. Here you can order all the supplements mentioned above and much more!

 

 

5.3 Triceps workout

Building big biceps will definitely contribute to the development of strong and big arms. But did you know that the bicep is responsible for ‘only’ one third of the volume of your upper arms.

 

Two third of the biceps size comes from the triceps. When it’s your goal to have overall bigger upper arms don’t neglect your triceps since they are the real key to your upper arm success!

 

 


Conclusion

The main function of the bicep is to supinate the forearm and flex the elbow. The two heads of the long and the short head muscle are defined as the head of the bicep muscle. The larger bottom part of the muscle is called the main or central part of the bicep.

 

In order to ensure growth of your biceps adjust your workout plan accordingly. Perform 3 to 4 sets per exercise with 8 to 12 reps per set. Don’t rest more than 90 seconds in between sets. Perform a minimum of 5 different exercises per bicep workout. And most important: use a weight that’s about 75% of your repetition maximum for that exercise.

 

In order to fully develop every part of your biceps your workout should contain both bicep curl and hammer curl exercises.

 

Support your hard work in the gym with the right diet. Focus on taking in extra calories via protein rich nutrition. Supplements like protein shakes and amino acids are a good addition to your diet, especially when you are facing difficulties eating your daily amount of calories and protein.

 

Include triceps exercises in your weekly workout plan as well. They are responsible for the perception of the size of your upper arm, even more than the bicep.