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Best Workout For Biceps

In a study conducted at Lillehammer University College in Norway, sports scientists found that participants that trained their bicep muscles after training legs, got the benefit of added arm growth. This could have theoretical implications in how lifter do their exercise programming. Who wouldn’t want to add more mass to their arms simply by training them following a leg workout? Oh, I can hear the masses cry already saying “I can’t do anything after leg day!” I agree it would make it difficult, but if there is a benefit to be earned, why not use it? In the iron game, people fight and claw for the smallest of gains.

Best Workout For Biceps: After Legs

The Norwegian sports scientists took 11 previously untrained participants and had them lift weights. The program was set up where the subjects would train their left biceps 2 times per week using bicep curls, hammer curls, and reverse curls. They would then train legs the other 2 days per week doing leg press, leg extensions, and leg curls. They would follow the leg workout by using the exact same protocol they used in the left biceps arm workout. They followed this regimen for 11 weeks. They trained with a weight that made them fail at 10 repetitions. The test subjects followed each workout by drinking a shake consisting of carbohydrates and protein.

Best Workout For Biceps: The Results

The results at the end of 11 weeks were surprising. The right biceps, trained after leg day were both bigger and stronger than the biceps trained on their own. So what would account for this affect? It is presumed that the elevation in growth hormone and testosterone would account for this difference. As the test results showed after blood work, both testosterone and growth hormone elevations being peaked 1 hour and 2 hours post lift respectively. So the take away message is that the body certainly responds better in an environment when hormone cascades are peaked. This could have future implications, especially considering a study done by Danish sports scientists a decade earlier showed even better results when the biceps were trained WITH legs. The result of that study showed that whatever upper body muscle group was trained first in the workout, got the best growth results. Certainly food for thought. I will do biceps with my legs for the next month and report back the size differences in just 4 workouts.

Eur J Appl Physiol. 2011 Sep;111(9):2249-59.

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