HardGainer’s Guide to Biceps Training
When it comes to Biceps training, you must first analyze the biceps muscle itself. The biceps muscle consists of 3 parts that work together to form the muscle. The short head which is closest to the chest forms the main portion of the biceps. The long head, which runs from elbow to shoulder determines the thickness and peak of the biceps muscle. The brachialis, which is the small knotted looking muscle that rests on the outer arm between the biceps and triceps.
Building all 3 of these components evenly leads to world class guns!
When working a smaller muscle group such as biceps, Hardgainers should aim for 3-4 exercises, and roughly 9-12 working sets.
Hardgainer Biceps Workout:
| Exercise | Rep Range | # of Sets |
| Standing Barbell Curl | 12-6 | 4 |
| Alternate Dumbell Curl | 12-6 | 3 |
| EZ Bar Preacher Curl | 12-6 | 3 |
| Alternate Hammer Curl | 12-6 | 3 |
I like to start of my biceps workout with standing barbell curls. This allows me to warm up my joints as well as my entire biceps effectively. Throughout this exercise, ensure your elbows are pinned close to your body, and your back remains straight.
Moving on, I like to hit each arm individually with standing alternate dumbell curls. Make sure to keep your torso straight, and don’t lean into each arm to cheat.
So far we have mainly hit the short head of the biceps, now its time to hit the long head and get those biceps peaks poppin’! Seated preacher curls with the EZ bar is the most effective exercise for this. The EZ bar puts your hands pronated in the proper position to strictly activate the biceps peaks. Make sure to keep your chest and elbows pinned down, and really make the biceps peaks work.
Finally, I like to finish of my biceps workout with standing alternate hammer curls. This really hits the brachialis, pumping up that knotted muscle, and making your arm looking wide when viewed from the side. Once again, make sure to keep your elbows pinned to your body, and your back straight.
August 30th, 2008 at 10:37 pm
Great bicep workout routine. I love the images on your site. They load quite quickly.
April 13th, 2009 at 7:22 am
I noticed you only come up to a 90dergree bend when doing curls. I have always come up higher, close to my shoulder. is there any benefit to doing a full range of motion in curls? I use this technique in nearly all of my sets, side and front lateral raises, seated calf raises, curls….. Also for shoulder presses should I drop my arms below Parrallel to the floor? I usually lower to a right angle then press back up almost to lockout. Any Ideas?
June 8th, 2009 at 12:56 am
This is good stuff. Although, too much for a hardgainer… i believe it would take somewhere about 4-5 workouts a week to complete the routine. The biceps routine that works for me is - EZ bar (long biceps) supersetting with the Incline dumblell curl (short + partly brachialis). Intensive and quite effective.
January 19th, 2010 at 9:55 pm
Really enjoyed the site