Look Better and Feel Stronger with the Rob Riches Biceps Workout

With a lot of experts online giving their own (and sometimes contradictory) advice on the proper biceps workout, it can get a bit frustrating picking the right one for you. So it’s a good thing Rob Riches—who just won at the UK Nationals—is here in the video showing you just what to do for your biceps. But in case you have any doubts as to whether this workout will work, just take a quick look at those biceps. That’s the kind of impressive muscle tone you can get when you follow his workout instructions religiously.

Here are a few tips to keep in mind when watching the video:

  • The video properly starts at the 0:28 mark; before that, there’s just a short discussion about his Paleo Diet. Rob actually does discuss his diet quite a bit in this video, at the start and at the end. If you’re interested, there are links in the video for you to click. What’s interesting is that he emphasizes “not cheating” on his diet.
  • Watch the video all throughout and take note of the equipment and materials you’ll need. It’s best to have them all ready so you can do your workout in a seamless fashion. You’ll need a barbell, dumbbells, a chair with a padded back rest, and a cable machine. If it’s your first time to use a cable machine, do your research and learn how to use them, or ask anyone in the gym for instructions.
  • When you take a closer look at the video, you may notice that the weights he uses are quite substantial. In fact, you can see it in how he grimaces each time he lifts. That should give you a clue as to how much weight you should be using as well. If you want to maximize the benefits you get from lifting weights, then these weights have to challenge your muscles. You will only be wasting your time if your workouts are too easy.
  • Interestingly, Rob says quite clearly that the super-heavy weights are not as important as your focus on your biceps. You need to concentrate on them to maximize the effects.
  • If possible, you may want to try doing the exercises as you watch the video. The video shows you how to do the exercises properly and you’ll know the correct form, procedure, and speed. The exercises do seem a bit slower when performed here, and that’s because you need to keep the tension loaded for your biceps.
  • The first exercise with the barbell requires 6 reps for the first set and then 12 reps for the second. With the dumbbell exercise, it’s about 6 or 7 reps for each arm in the first set, and then about 10 (or to failure) for the second set. With the cable machine, he did 14 reps for the first set, and then after a short rest he did only 5. This implies that you finish off the workout with the reps set to failure.

Another very effective and 6 minute bicep workout here can help you get bigger and stronger biceps.

Whether or not you subscribe to his diet recommendations, the attention on this topic does drive home one very important point—when you want to build your biceps (or any of your other muscles for that matter)—you need to pay attention to your diet as well.

 

How to Properly Do Bulking and Cutting

If you are new to the world of bodybuilding, then perhaps one of the first (and most surprising) new things you’ll learn is that it’s not a process that involves doing something over and over. There are two phases to building muscle, and they’re called the bulking phase and the cutting phase. In simple terms, … Read more

The Triceps Superset from Grenade Workout Academy

Every guy who works out to reduce the amount of flab in his arm will want to check out this explosive workout suggestion for the triceps. The Triceps Superset is the recommended workout for the triceps from Jamie Alderton of the Grenade Workout Academy. Alderton served 7 years in the British Army, and afterwards he … Read more

Should Trenbolone Be Stacked with Testosterone?

Trenbolone is one of the most popular steroids in the bodybuilding community, and there are very good reasons for this. Quite a few bodybuilders have experimented with various steroid stacks—stacking steroids means using different steroids together—and have found that the simple testosterone and trenbolone stacking is actually one of the most effective. Testosterone and Trenbolone … Read more

How to Boost Testosterone Naturally – A Simple Guide for Bodybuilders

The bodybuilding community has known for a long time that testosterone is a pretty effective supplement to take for muscle gain. But instead of testosterone shots, you may want to consider some natural alternatives: This may seem redundant for bodybuilders, but higher intensity workouts as well as exercises involving large muscle groups increase testosterone levels. … Read more

Built by Science: The Chest Workout

In this Built by Science video, Mike Robertson explains how to correctly develop your chest through your workout. For him, it’s all about science and anatomy. You can develop and maximize your strength efficiently, but only if you truly understand how your muscles and joints really work. Once you understand how your body actually moves … Read more

Role of Strength Steroids

People who play sports for a living are competitive by nature, which is why bodybuilders and professional athletes do all that they can in order to excel. But sometimes diet and exercise aren’t enough. This is why they use supplements but unfortunately, many athletes have turned to prohibited steroids in order to gain the strength … Read more

Importance of Bulking Stacks in Bodybuilding

If you’re trying to build up your muscles and you’re quite new to body building, you may suspect that diet and exercise play a large part in your efforts. And you’re right. Most of your workouts will consist of weightlifting exercises that will focus on your different muscle groups. As for your diet, you’ll have … Read more

Kevin Jordan’s Secret to Arm Training

Ever heard of the saying: Those who can, do; those who can’t, teach? That doesn’t quite apply to Kevin Jordan when it comes to arm training. In this featured video, he talks about his own training, and also exposes perhaps the most common mistake in arm training. Kevin Jordan knows exactly what he’s talking about, … Read more

The Shoulder Shred Workout

In the fight against obesity, sometimes the best approach is to regard it as an actual war. That’s the underlying principle of the shoulder workout called Shoulder Shred, which is a military style workout that’s best done in the morning. To really build up your shoulders, the workout consists of 5 exercises (with 3 sets … Read more