If you’ve been trying to grow your biceps and they just won’t budge, I have a 4 week periodization routine that should help spark some growth.
There are two ways you can implement this routine; you can modify your current routine to the set and rep schemes given here for each week or you can replace your direct arm work with this routine. This routine will have you hit arms twice a week with at least 2 days rest between training.
This is also a great change from weeks and weeks of the same routine; use this to switch things up and make things interesting again.
This week focuses on moderate endurance with some weight. The weight you choose should be heavy enough to struggle with the last couple reps of each set. This week is going to suck but help prepare you for the next 3 weeks.
You might think to yourself 5 sets of 5, what’s that going to do? This is your strength week and you need to really pack the weight on the bar and use all of your power to get these reps. Pick weight where you are going to struggle and really push yourself.
You ready for hell week? This week will be 4 sets of 15 reps and keep the rest times to a minimal. Swole pump week is here, so embrace the pain and get blood pumping to your muscles.
Still alive? This week is back to regular volume and weights. Pick a weight you can do 3 sets of 8 relatively easy.
|Dumbbell Hammer Curl||3||12|
|EZ Bar Preacher Curl||3||12|
|Dumbbell Hammer Curl||5||5|
|EZ Bar Preacher Curl||5||5|
|Dumbbell Hammer Curl||4||15|
|EZ Bar Preacher Curl||4||15|
|Dumbbell Hammer Curl||3||8|
|EZ Bar Preacher Curl||3||8|
If you make it through this, leave a comment below!