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Best Bicep Pump Workout with an EZ Bar

We got a quick workout to target your arms, more specifically your biceps, using only an EZ bar (it’s one of those curly ones).

In the world of fitness, achieving well-defined and muscular arms is a common goal for many enthusiasts. One of the most effective and time-efficient methods to achieve this is the 21s workout, specifically targeting the biceps. In this comprehensive guide, we will dive into the 21s workout, how to perform it correctly, and the benefits it offers. Additionally, we’ll touch on complementary exercises and tips to maximise your arm training results.

For this workout, coach Zach Zenios goes through a single exercise performed differently to pump up your bicep using only an EZ bar. Zenios is a marine veteran, NASM certified and fitness coach. He shared his workout via  Critical Bench, a website focused on health and strength with a YouTube channel with more than 1 million subscribers.

Best Bicep Pump Workout with an EZ Bar

The 21s bicep workout is a variation of the traditional bicep curl, designed to thoroughly exhaust the muscle by targeting it in three different ranges of motion. This workout is perfect for those who want a quick yet intense bicep routine that delivers noticeable results. The name “21s” comes from the total number of repetitions performed in one set—21 reps, divided into three distinct phases of seven reps each.

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Easy Steps to Bigger Arms in 30 Days

The Three Phases of 21s:

  1. Lower Half Curls: This phase focuses on the bottom half of the curl, moving from the fully extended arm position to the halfway point.
  2. Upper Half Curls: This phase works the top half of the curl, starting from the halfway point up to a full curl position.
  3. Full Range Curls: The final phase combines both halves, performing a full curl from the extended arm position all the way up to a complete curl.

Best Science-Based Bicep Workout by Jeremy Ethier

Performing the 21s Workout

To perform the 21s workout, you’ll need an EZ curl bar or dumbbells. Here’s a step-by-step guide:

  1. Lower Half Curls:
  1. Start with your arms fully extended, holding the EZ curl bar with an underhand grip.
  2. Curl the bar up to the halfway point, ensuring your elbows stay close to your sides.
  3. Lower the bar back down to the starting position.
  4. Perform seven reps.
  1. Upper Half Curls:
  1. Begin from the halfway point of the curl, where your forearms are parallel to the ground.
  2. Curl the bar up to the top position, bringing the bar close to your shoulders.
  3. Lower it back to the halfway point.
  4. Perform seven reps.
  1. Full Range Curls:
  1. Start with your arms fully extended again.
  2. Perform a full curl, bringing the bar all the way up to your shoulders.
  3. Lower the bar back to the starting position.
  4. Perform seven reps.

Repeat these three phases consecutively without resting in between for a total of 21 reps. That is 1 full set. Rest around a minute before going for another set. Perform a total of 3 sets, each of 21 reps.

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man trains powerbuilding with barbell curls

Benefits of the 21s Workout

  1. Muscle Pump: The high volume of repetitions in the 21s workout ensures a significant muscle pump, which is crucial for muscle growth and endurance.
  2. Time Efficiency: With only one exercise, you can thoroughly work your biceps in a short period, making it perfect for those with a tight schedule.
  3. Variety in Motion: Targeting the biceps through different ranges of motion ensures balanced development and prevents muscle imbalances.
  4. Increased Strength and Size: Regularly performing 21s can lead to noticeable increases in both bicep strength and size.

Watch the video to see the best bicep pump workout with an EZ bar.

Improve Your Training: 10 Biceps Exercises Better than Traditional Curls

How To Improve Your Arm’s Training?

While the 21s bicep workout is incredibly effective for targeting the biceps, it’s important to incorporate a variety of exercises to ensure balanced arm development and prevent muscle imbalances. Here are some complementary exercises that target both the biceps and triceps, ensuring comprehensive arm training:

1. Tricep Dips

Tricep dips are excellent for building tricep strength and size, which is essential for overall arm development. Strong triceps not only enhance the appearance of your arms but also support bicep exercises by improving overall arm stability.

  • How to Perform Tricep Dips:
  • Position yourself on parallel bars or the edge of a bench.
  • Keep your body upright, lower yourself until your elbows are at a 90-degree angle, and then push back up to the starting position.
  • Ensure your elbows remain close to your body to maximise tricep engagement.
  • Perform 3 sets of 10-12 reps.

2. Hammer Curls

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Hammer curls target the brachialis muscle, located between the biceps and triceps, which can make your arms appear thicker and more muscular. This exercise also engages the forearms, promoting overall arm strength.

  • How to Perform Hammer Curls:
  • Stand with your feet shoulder-width apart, holding dumbbells with a neutral grip (palms facing each other).
  • Curl the weights up while keeping your elbows close to your body.
  • Lower the weights back down in a controlled manner.
  • Perform 3 sets of 12-15 reps.

3. Skull Crushers (Lying Tricep Extensions)

Skull crushers are great for isolating the triceps and building strength. This exercise targets all three heads of the triceps, promoting balanced muscle development.

  • How to Perform Skull Crushers:
  • Lie on a bench with an EZ bar or dumbbells.
  • Extend your arms straight up, keeping your elbows in a fixed position.
  • Lower the weight towards your forehead by bending your elbows.
  • Extend your arms back to the starting position.
  • Perform 3 sets of 10-12 reps.

4. Preacher Curls

Preacher curls help to isolate the biceps and prevent cheating during the movement. This exercise emphasises the lower part of the biceps, promoting a fuller muscle appearance.

  • How to Perform Preacher Curls:
  • Sit on a preacher bench and grasp an EZ bar or dumbbells.
  • Rest your upper arms on the pad and extend your arms.
  • Curl the weight up, squeezing your biceps at the top.
  • Lower the weight back down in a controlled manner.
  • Perform 3 sets of 10-12 reps.

5. Concentration Curls

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Best Dumbbell Bicep Curl Exercises

Concentration curls are highly effective for isolating the biceps and ensuring maximum muscle contraction. This exercise focuses on the peak of the bicep, enhancing muscle definition.

  • How to Perform Concentration Curls:
  • Sit on a bench with your legs spread apart.
  • Hold a dumbbell in one hand, rest your elbow on the inside of your thigh, and let the dumbbell hang.
  • Curl the weight up towards your shoulder while keeping your upper arm stationary.
  • Lower the weight back down in a controlled manner.
  • Perform 3 sets of 10-12 reps per arm.

Tips for Maximum Gains

To maximise the results of your arm workouts, it’s essential to follow certain principles and practices that promote muscle growth, strength, and overall fitness. Here are some tips to help you achieve the best results:

1. Proper Form

Maintaining proper form during exercises is crucial to prevent injuries and ensure that the targeted muscles are effectively engaged.

  • Focus on controlled movements and avoid using momentum to lift the weights.
  • Keep your elbows close to your body during bicep and tricep exercises to isolate the muscles.
  • Avoid overextending or locking your joints to prevent strain and injury.

2. Progressive Overload

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Gradually increasing the weight you use for your exercises is essential for continuous muscle growth and strength gains.

  • Aim to increase the weight, reps, or sets of your exercises over time.
  • Track your progress and strive to challenge your muscles with each workout.
  • Ensure you can maintain proper form while increasing the weight.

3. Balanced Training

Ensure you’re working both the biceps and triceps, as well as other muscle groups, to maintain overall muscle balance and prevent imbalances that could lead to injuries.

  • Incorporate compound exercises that engage multiple muscle groups, such as push-ups, pull-ups, and rows.
  • Avoid neglecting any part of your arm workout, ensuring comprehensive muscle development.

4. Rest and Recovery

Proper rest and recovery are crucial for muscle growth and preventing overtraining.

  • Allow at least 48 hours of rest between intense arm workouts to let your muscles recover and grow.
  • Incorporate active recovery techniques, such as light cardio or stretching, to promote blood flow and reduce muscle soreness.
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Best Science Based Dumbbell Biceps Workout for Size and Shape

5. Nutrition

Proper nutrition supports muscle growth, repair, and overall performance.

  • Ensure you’re consuming enough protein to support muscle repair and growth. Aim for 1.6-2.2 grams of protein per kilogram of body weight.
  • Stay hydrated and consume a balanced diet rich in vitamins, minerals, and healthy fats.
  • Consider incorporating post-workout nutrition, such as a protein shake or a balanced meal, to optimise recovery.

6. Consistency

Consistency is key to achieving long-term results in fitness.

  • Stick to a regular workout schedule and make exercise a part of your routine.
  • Set realistic goals and track your progress to stay motivated and focused.
  • Remember that progress takes time, so be patient and stay committed to your fitness journey.

By incorporating these complementary exercises and following these tips for maximum gains, you’ll be well on your way to achieving impressive arm development and overall strength. Remember, the key to success is a combination of effective workouts, proper nutrition, adequate rest, and unwavering consistency. Happy lifting!

Read Also: Best Biceps and Triceps Workout For Bigger Arms


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