Use Your Mind To Build Muscle

The three mental workout rules to follow to accelerate your progress

1. Visualise the move Thinking about how your biceps are contracting to move the weight will build quicker neural pathways between your brain and biceps. The faster they fire, the faster you grow.
2. Count the tempo Sticking to the detailed tempo will expose your biceps to more tension. Counting the two-second lowering part - in your head, ideally - will make sure you don’t rush your reps.
3. Go high to low Counting down your reps will help you push through hard sets because you know the end is in sight. Counting up, especially for long sets, makes it harder to stay motivated.

Superset Arms Workout

The supersets in this workout use a variety of exercises to work your biceps and triceps from different angles to stimulate growth. There are three supersets in the workout, with each pairing a biceps and a triceps exercise.

• 1A Triceps dip (Sets 5 Reps 5-10 Rest 30sec)
• 1B Chin-up (Sets 5 Reps 5-10 Rest 60sec)
• 2A Incline dumbbell biceps curl (Sets 3 Reps 12 Rest 30sec)
• 2B Incline EZ-bar skullcrusher (Sets 3 Reps 12 Rest 60sec)
• 3A Cable rope overhead extension (Sets 3 Reps 15 Rest 30sec)
• 3B Cable bar biceps curl (Sets 3 Reps 15 Rest 60sec)

6-12-25 Tri-Set Workout

A tri-set involves doing three moves back to back with very little rest. That’s tough enough, but with a 6-12-25 tri-set you’re also increasing the reps with each exercise, doing six of the first move, 12 of the second and 25 of the third. The workout involves two 6-12-25 tri-sets and it's great for stimulating growth in your upper arms. That’s why you’re here, right?

• 1A Dumbbell reverse curl (Sets 3 Reps 6 Rest 10sec)
• 1B Dumbbell biceps curl (Sets 3 Reps 12 Rest 10sec)
• 1C Dumbbell hammer curl (Sets 3 Reps 25 Rest 3min)
• 2A Diamond press-up (Sets 3 Reps 6 Rest 10sec)
• 2B Dumbbell hammer press (Sets 3 Reps 12 Rest 10sec)
• 2C Dumbbell overhead extension (Sets 3 Reps 25 Rest 3min)

Simple Biceps Workout

You don’t have to get too complex with your workouts to hit your biceps hard, so if the idea of supersets and tri-sets seems a bit much to you, this effective three-move routine might be more up your street.

• 1 Single arm dumbbell preacher curl (Sets 3 Reps 6-8 Rest 90sec)
• 2 Incline dumbbell curl (Sets 3 Reps 8-10 Rest 90sec)
• 3 Dumbbell hammer curl (Sets 3 Reps 10-12 Rest 90sec)