www.permanentmuscle.com Here we have my favourite bicep workout, performed correctly, it is very challenging, fast and also highly effective. Whenever anybody is asked to ‘flex’ the immediate reaction is to expose that tennis ball you have hiding under your sleeve, it’s the most popular individual muscle to train on the body and also the least understood. When educating my clients about this muscle I will always put it into perspective. Believe it or not the bicep is actually made up of two heads, hence the “bi”, one being the biceps brachii inner head and biceps brachii outer head. It is also adjoined with the triceps, which are actually over double its size! The biceps are a pleasure to train, and when trained correctly will respond with eye catching results within a very short amount of time. Number one rule when training this muscle group is “isolation”. Far too often you will see people attempting to train their “guns” without actually realising they are recruiting many other surrounding muscles like the forearms, triceps, deltoids and even their lats! This workout is broken down into 3 exercises, performed immediately after each other for 3-6 sets in total. The three exercises include 1. Standing (pre-exhaustion) dumbbell curls THEN 2. Incline (isolation) dumbbell preachers THEN 3. Seated (contraction) barbell curls 2 MINUTES REST THEN REPEAT ABOVE FOR 3-6 SETS Anybody can experience the benefits of gaining muscle, and it doesn’t take 2-3 hours in a gym every day …
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{ 25 comments… read them below or add one }
man im doing this workout and it´s working incredible! thx dude!, btw who is the name of the songs? they are pretty good too! hahahaha
how tall is this guy ?
aussie?
@kleinnussknacker
It’s a remix from Guru Josh’s 90′s hit – Infinity.
hey again same question as before. how frequently should this workout be done and should it my main and only bicep workout or can i add it to my usual routine???
plus thanks for the fast response on my first comment
Nice video, well structured and interesting workout, may give it ago. Seen some cocks on here claim to show ideas and don’t do jack.
Keep up the helpfull vids!
great video it helped me so much!! thanks for sharing all this information with us!! cheers from Greece
when would I start seeing results?
@Yomanimaballa hey man did you stick with this routine and does it work?
thnx man my bieceps have gone really better
@MrRobel5 probably twice a week
I know the song is Infinity but it is a mashup mix with another song….Does anybody have a clue on what mix this is? Or what the other song is possibly?
how many times a week do you work biceps like this
very nice video my friend i can see why your huge
awesome vid … it really help me out for my biceps
thanks Malta..
I love this workout!!! My rabbi saw my bicept and said “what are you smuggling mangos?” since then I’ve been overdosing this workout! Trying to get a coconut compliment now
Thankyou dude thxs a lot, I’m sixteen and could always do 10 standing bicep curls with 40s but never got the full size I wanted near my upper bicep and forearm joint but after even 1 week of the other 2 workouts along with standing curls I’ve already noticed a much better size and shape look
your arms is what im going after. nice dude
infinity
for your second exercise, what degree should i be doing it, because i have an adjustable bench with seven positoons, what postion should i be doing it in or degree.>?
Cool stuff! Looking forward to trying this out:) Great post!!
Looking forward to trying this for the first time in a few days. Just quickly – can I add some hammer curls at the end of the workout as I want to hit forearms too. Or is this too much? (ie do the sets you recommended, then do 3 sets of hammers to finish). Cheers
damn what song is playin in the background sounds like guru josh
do you do his work out everyday or once a week
by far the best bicep workout i have found to work personally. GREAT advice and thank you for this.