When I first started exercising I was interested in two main muscle groups. So I did a whole lot of experimentation with all different kinds of bicep exercises and bicep development strategies.
I’m not going to attract any bodybuilders, references, or studies into this movie because all I can accurately tell you about is my own personal bicep growing experience. To be truthful, that is really all anyone can tell you about. There’s an important problem with the strategy of employing one solution that worked for an individual to a large group of people. The problem is that we are all different so you are going to have to work what I give you into a plan that is right for you. Some people have developed their biceps like me, and others developed them completely differently.
My biceps grew the most out of doing 3 significant things.
#1 Heavy ass weight.
#2 Preacher Curls.
#3 Supersets and dropsets.
Lets begin with the very first one to build massive biceps and possibly the most controversial of the three. Heavy ass weight. When I used to do bicep curls, I will tell you that my form has been far from perfect. I would catch as heavy weight as I could to perform roughly 5 good curls, the next five could range from slightly sloppy form to a full out Harlem shake.
I know I get it, everybody is saying that you need to keep perfect form and you should be isolating your knee and using just your elbow joint… and keep your elbows tight to your ribs… That isn’t what worked for me.
I am not suggesting that you run in the gym and grab the heaviest weights that you see, and start throwing them around. All I am suggesting is that you don’t fall for that trap of standing there with 30’s week after week concentrating on your ideal bicep curls and not seeing any results. Look if an ideal form curls aren’t working for you all I am saying is grab a weight which you start off performing with good shape, but by the 10th rep you have to cheat to get it up. If you don’t need to cheat at all then you’re not hitting failure, and I have found that failure is the #1 way to get muscles to grow.
The 2nd thing that helped me big time to build big biceps was preacher curls. Preacher curls do an unbelievable job at isolating your bicep. This makes it easier to understand that your shoulders are not involved in the curl. The preacher curl will help keep your form in check for you as you use heavier weight. There is also just something about it that has always helped me build bigger biceps. When you’re performing the preacher curl you can really feel it working. I have always felt it more than just doing curls standing up.
Last but not the least are supersets and dropsets that enable you to build big biceps. I used to like to begin with a heavy inward grip EZ bar preacher curl for 10 and then superset with a wide grip EZ bar curl for 20 repetitions with a lighter weight. By the way if you’re wondering what my exercise structure for biceps was, I’ll give it to you, but know you might need to do something entirely different to excite your biceps. And 3 more sets after that I did with supersets or dropsets. Generally for biceps I always shoot for 10 or more reps.
There are other things that I did not talk about today because you guys have heard the vast majority of them 500 times. Things like supinating your hands or turning it over as you come up to work on the peak, trying to only use your elbow joint, lowering the weight slowly, and focusing on your biceps working the entire time.
One thing I do want to say is that you won’t ever build enormous biceps without a huge diet plan. When I was trying to build bigger muscles I was sometimes eating up to 9 times a day. I was waking up in the middle of the night to have an entire milk protein shake.