Combining Bicep Shoulder Workouts For Bigger Gains
A very efficient way of getting a big bicep is to stagger it into your shoulder routine. What is a stagger set? It is when you perform small sets of a smaller muscle group in between the workout of a larger muscle group. For example when doing a shoulder routine. Simply add one set of bicep curl in between each shoulder exercise. That is an example of a stagger set
This entire means is that you can combine the two muscle groups under one workout. This is done by staggering the tow muscle groups into one workout
To make your bicep bigger you need to train them more than once. The biceps are a small muscle and recover rather quickly. So if you want them to be fully developed you need to find some way of training them more often without over training them.
But sometimes you training schedule is just too full and you simple don’t have enough time to add an extra bicep workout to it. So what do you do? You use staggered sets.
We will try and stagger bicep with a shoulder workout. Biceps and shoulders go well together so why not try what one of the greatest names in body building-Arnold Schwarzenegger did and stagger them in between your shoulder workout.
Now I know you maybe scratching your head asking “How do I stagger bicep and shoulder?” Don’t worry because below I will give you an actual routine to show you how it’s done. Hopefully after that you can kiss your small biceps good bye and usher in a arm development. Here is how a workout would look like
Military press 4 sets 6, 8, 10, 10
Bicep dumbbell curls 2 sets 12, 12
Dumbbell shoulder presses 4 sets 10, 10, 8, 8
Bicep dumbbell curls 2 sets 12, 12
Upright row 3 sets 8, 10, 10
Upright row 3 sets 8, 10, 10
Lateral raises 4 sets 12,12,12,12
Inclined dumbbell curls 2 sets 10, 10
Reverse shoulder raises 3 sets 10, 10, 10
Hammer bicep curls 2 sets 10, 10
So now you can see how a bicep workout can be filled into a shoulder workout. You actually complete 9 sets for the bicep muscle without sacrificing your shoulder routine. Be sure to finish each exercise before you move to the other. Remember that you are not trying to super set biceps with shoulder training. So finish the 4 sets of shoulders for example then complete the 2 sets for bicep then move one. Rest 2 minutes in between each set and another 2 to 3 minutes in between whole moves.
And so here you have it a simple and powerful way to develop big biceps and shoulders in no time at all
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