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MASSIVE BICEP Training To Bust Through ARM Plateau

Bicep Plateau

Experiencing a bicep plateau? Building strong and well-defined biceps requires a combination of targeted exercises and strategic workout routines. Supersets, where you perform two exercises back-to-back with minimal rest, can be a game-changer for those aiming to maximize their bicep gains.

In this article, we’ll explore 4 dynamic superset combinations involving the classic barbell bicep curl. You’re not only work the biceps comprehensively but also keep your workouts engaging and effective.

Key factors for bicep plateau:

Insufficient Training Volume:

One common reason for slow muscle growth is not providing enough stimulus to the muscles. Make sure you’re incorporating an adequate number of sets and reps in your workouts.

For supersets, focus on a weight that allows for 3 sets of 10-12 repetitions with strict form.

Lack of Progressive Overload:

Progressive overload is crucial for muscle growth. If you’ve been using the same weights and resistance levels for an extended period, your muscles may have adapted to the workload.

Gradually increase the weights you lift to continually challenge your muscles and promote growth. Consider adding small increments each week or using resistance bands to provide additional tension.

Poor Exercise Form:

Incorrect exercise form can limit muscle activation and growth potential. Ensure you’re performing bicep exercises with proper technique and range of motion. Focus on using a controlled tempo, maintaining a full range of motion, and emphasizing the mind-muscle connection.

Inadequate Nutrient Intake:

Building muscle requires a combination of proper nutrition and training. Ensure you’re consuming enough calories and macronutrients to support muscle growth.

Aim for a balanced diet that includes lean protein sources, complex carbohydrates, healthy fats, and an abundance of fruits and vegetables. Additionally, prioritize protein intake, as it is crucial for bicep muscle repair and growth.

Insufficient Recovery:

Recovery is essential for muscle growth. If you’re not allowing enough time for rest and recovery, it can impede your progress. Ensure you’re getting adequate sleep (7-9 hours per night) to promote muscle repair.

Incorporate rest days into your training schedule to give your muscles time to recover and adapt to the stress of the workouts.

Lack of Variation – keep the muscle guessing:

Performing the same exercises repeatedly can lead to stagnation. Vary your bicep exercises to target the muscles from different angles and challenge them in new ways.

Incorporate exercises like hammer curls, concentration curls, or incline curls to stimulate different parts of your biceps. Add compound exercises that engage the biceps along with other muscle groups, such as chin-ups or rows that requires the biceps to assist.

Inconsistent Training routine:

Consistency is key in any fitness journey. Ensure you’re consistently following your workout plan and giving your muscles regular stimulation. Missing workouts or being inconsistent with your training can hinder your progress.

The tradition up and down curl doesn’t activate all your muscle fibers. Most guys don’t work the whole bicep by missing extreme range of motion.

It doesn’t matter how your curling or how heavy you’re curling, if you’re not activating all of your muscle fibers, then they aren’t doing the work and no progress is being made.

Overcome Bicep Plateau with Supersets

Why the bicep training works for plateau? Muscle is fully targeted, the angle of the workout truly isolates your biceps like never before from any other muscle that’s involve in lifting up the dumbbell.

The workout will start with a barbbell curl. This will help you get the most out of your workouts by utilizing:

  • Extreme Range of Motion
  • Increase Time Under Tension
  • Modify Angle

Superset 1: Barbell Bicep Curl and Alternate Incline Bicep Curl

Sets: 4  Repetitions: 10-12 (each exercise)

The Barbell Bicep Curl is a fundamental exercise that targets the overall bicep, while the Alternate Incline Bicep Curl places emphasis on the long head of the biceps, contributing to that coveted peak. Begin with a moderate weight for the Barbell Bicep Curl, focusing on strict form and controlled movements.

Immediately transition to the Alternate Incline Bicep Curl with a bench set at a 45-degree angle. Keep your elbows close to your torso and alternate curls with each arm. This superset not only promotes overall bicep development but also targets the muscle from different angles for a more efficient workout.

Superset 2: Barbell Bicep Curl and Preacher Curl

Sets: 4  Repetitions: 8-10 (each exercise)

The Barbell Bicep Curl in combination with the Preacher Curl is an excellent way to isolate the biceps and maximize time under tension. Start with the Barbell Bicep Curl using a weight that challenges you but allows for proper form. Focus on the full range of motion and squeezing the biceps at the top of each curl.

Immediately transition to the Preacher Curl, using either an EZ curl bar or a straight barbell on a preacher bench. Keep your upper arms firmly against the pad. This superset not only isolates the biceps but also ensures a thorough contraction for optimal growth.

Superset 3: Barbell Bicep Curl and Incline Bicep Curl

Sets: 3  Repetitions: 12-15 (each exercise)

Integrating the Incline Bicep Curl into a superset with the Barbell Bicep Curl adds an extra dimension to your bicep workout. Start with the Barbell Bicep Curl, maintaining proper form and focusing on the mind-muscle connection.

Immediately transition to the Incline Bicep Curl on a bench set at a 30-45 degree angle. This variation places more emphasis on the short head of the biceps. Focus on a strong contraction on the way up. This superset challenges the biceps from different angles, contributing to balanced and symmetrical development.

Superset 4: Barbell Bicep Curl and Facedown Incline Bicep Curl

Sets: 3  Repetitions: 10-12 (each exercise)

The Facedown Incline Bicep Curl, also known as the Spider Curl, targets the biceps in a unique way by eliminating the possibility of using body momentum. Begin with the Barbell Bicep Curl, focusing on a weight that allows for 3 sets of 10-12 repetitions with strict form.

Immediately transition to the Facedown Incline Bicep Curl, lying face down on an incline bench with your chest and stomach against the pad. Keeping your upper arms perpendicular to the ground throughout the movement. This superset not only challenges the biceps but also ensures strict form, preventing the use of momentum for a more effective workout.

Let us know your thoughts in the comment section below. Did you try this workout? How was it?

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