1. Use Cables!
When it comes to getting a great bicep pump, both hands down. For every inch of the rep, the cables put tension on the biceps, relentlessly ripping the muscle fibers.
Blood rushes into the muscle faster under these conditions to help with performance, fight fatigue, and even to start the recovery process. When using a challenging amount of weight, the heightened blood flow caused by the skin will cause the skin to feel like it’s being stretched to the max.
The best cable exercises are seated, cable drag, curl and cable. Starting your bicep routine with these exercises will definitely have your biceps feeling pumped right off the bat.
2. Change Up Tempo!
The impact rep tempo has on getting pumped cannot be underestimated. Doing the first half of the set with a slow tempo encourages lactic acid to build, which triggers the body to send oxygenated blood into the muscle.
The second half of the set can be done with a faster rep speed, acting as a “pump”, and forcing even more blood into the biceps until you hit failure. This technique is best used with rep ranges of twenty and above.
3. Incorporate Supersets!
Taking two bicep exercises and doing them back-to-back is an awesome way to get pumped fast. When supersetting, it’s smart to hit the biceps from two unique angles to achieve more damage.
One option would include wide grip EZ-bar curls, followed by dumbbell hammer curls. The wrists are completely externally rotated for the first time and then neutral for the next.
Another way to introduce variation with a superset is to change the height of an exercise. With this approach, you could perform regular cable curls, and immediately follow by overhead cable curls. Pairing exercises in a superset leads to a higher number of reps.
4. Finish Off with Drop Sets!
When wrapping up your biceps workout, you can do it easily with drop sets. They are high in intensity and forceful amounts of blood flow to the biceps, right to the very last rep you are able to squeeze out.
The perfect bicep drop set would be machine preacher curls. The machine forces strict form from a seated position so the biceps work harder. For most of the time, you do not want to be too much between sets.
For this reason, machines are a great option, opposed to flat-loaded exercises. It’s much faster to just move a pin, keeping the intensity in your biceps even while you drop the weight.
5. Supplement Right!
Pre-workout add-ons for the gym’s goers looking for the pump. It’s important to note that when it comes to getting pumped, some ingredients are better than others.
Before I disclose what to look for, here’s some basic advice when selecting a pre-workout supplement. Do not base your decision on the biggest “buzz”, or the strongest “tingle”, because high doses of cheap synthetic stimulants will do that. The aim of a pre-workout product should be to heighten performance, fight fatigue, encourage blood flow, and support mental focus and recovery.
Two of my favorite pre-workout ingredients are Carnosyn and Pure L-Citrulline. CarnoSyn is designed to increase intramuscular carnosine levels during intense exercise. Extensive scientific studies have been done to prove how to improve performance by reducing fatigue.
Understanding how to make easier muscle growth is important.
Cell swelling and stretching of the muscle fascia are the main growth principles behind a bigger pump. All you have to do is use the training strategies I have provided every time you train biceps.
Do not hold back, do everything as I have described and seek out the pre-workout ingredients I’ve recommended.
Together, these steps will leave you biceps full of blood and everyone else in the gym wondering how you’ve made so much progress.