How to build some huge biceps in under 20 minutes

I am a busy man. I often only have less than 45 minutes at the gym each day to fit in a workout. I love to workout in an explosive way and have found that it works particularly well for my biceps. Here is an explosive workout for your biceps which will bring you much better results than any long drawn out regular workout.

Essential elements of an explosive bicep workout

If you want to have an explosive workout you need a few things in order for it to go well. Otherwise you will probably just end up doing the same old thing that you normally do.

1. Warm up hard
People will often tell you not to waste too much energy on the workout and in many cases this is good advice. However, if you are going to hit your biceps hard and explosive you need to make sure they are warmed up well. If they aren’t warmed up enough you will find that you run the risk of not getting good enough muscle contraction or an arm injury.

A good warm up is one that uses the arms. Try rowing, skipping, boxing and make sure you don’t stop until there is sweat on your forehead and blood flowing through your muscles.

2. Energy
Don’t try performing an explosive bicep workout without some food in your belly. Of course, you don’t want to still feel full because you will probably throw it back up but you should have a little snack of fruit or a protein shake about half an hour before you hit the gym.

3. Music
Doesn’t sound like a crucial element of an explosive workout but trust me, it helps. Set your iPod to whatever music gets you going and take it along with you.

4. Perfect technique
As I always say, if your technique is not spot on you may as well not bother going to the gym at all. The biceps are one of the muscles that need to be hit with perfect technique because if you don’t there are many other bigger muscles waiting to jump in and help carry the load. We don’t want that.

5. Top fitness
If you aren’t fit and healthy and a long time weight lifter then don’t try a workout that promises to be tough and hard. It is out of your league and will do you more harm than good.

The Explosive 20 Minute Biceps Workout

Here is the workout that you can take to the gym and do in under 20 minutes. Some points to remember:

- Keep it heavy
Keep the weight heavy and the reps low. Try to aim for 6-8 per set for each exercise but if you feel you can pump out more with whatever weight you have selected then go for it. Work hard.

- Keep rest to a minimum
Keep your in between sets rest down to a minimum. You really don’t need more than 30 seconds.

- Keep the movements slow
Just because the workout is done in a small amount of time it doesn’t mean you need to go hell for leather and muck up your technique. Keep your declines very slow and your inclines nice and controlled.

With a workout like this you have to be disciplined and focused. You need to make sure your form is not compromised by the lack of time.

As I have found over the years a focussed explosive workout like this is often the very things the biceps need to move through to the next level.

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