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When I started exercising, I was interested in two main muscle groups. The biceps and abs. So I did a lot of experimentation with different types of bicep exercises and bicep growth strategies.
I’m not going to bring bodybuilders, references, or studies into this video because all I can accurately tell you is my own personal experience of bicep growth. To be honest, that’s all everyone can tell you about. There is a major problem with the strategy of applying a solution that worked for one individual to a large group of people. The problem is the fact that we are all different, so you will have to work with what I give you in a plan that works for you. Some people have developed their biceps like I have, and other people developed them completely differently.
My biceps grew bigger by doing 3 important things.
# 1 Heavy butt weight.
# 2 Preacher curls.
# 3 Supersets and dropsets.
Let’s start with the first to develop big biceps and probably the most controversial of the three. Heavy ass weight. When I used to do bicep curls, I can tell you that my form was far from perfect. I would grab as much weight as I could to make about 5 good curls, the next five could range from a slightly sloppy shape to a full Harlem shake.
I know I get it, everyone says you have to maintain perfect shape and isolate your biceps and use only the elbow joint … and keep your elbows tight against your ribs … That’s not what worked for my. .
I’m not suggesting that you come to the gym and grab the heaviest weights you see and start throwing them. All I’m suggesting is that you don’t fall into the trap of standing there in your 30s week after week concentrating on your perfect bicep curls and seeing no results. See if perfectly shaped curls don’t work for you, all I’m saying is grab a weight that starts out with good form, but by the 10th rep you have to cheat to lift it. If you don’t have to cheat at all, then you are not hitting failure, and I have found failure to be the number one way to grow muscles.
The second thing that helped me a lot to develop big biceps was the preacher curl. Preacher curls do an amazing job of isolating your biceps. This makes it easier to tell that your shoulders are not involved in the curl. The preacher curl will keep your form in check as you use a heavier weight. There is also something about him that has always helped me develop bigger biceps. When you’re doing the preacher curl, you can really feel that it works. I’ve always felt it more than just doing standing curls.
Last but not least, there are supersets and drop-down sets that help you build big biceps. Supersets were very important to my bicep growth. I liked starting with a strong grip EZ barbell inward preacher curl for 10 and then a superset with a wide grip EZ bar curl for 20 reps with a lighter weight. By the way, in case you are wondering what my training structure was for the biceps, I will give it to you, but understand that you may have to do something completely different to stimulate your biceps. For me it was a total of 6 heavy sets after warming up. And then 3 more sets after that I did it with supersets or dropdown sets. Generally, for the biceps, I always do 10 or more reps.
There are other things that I did not talk about today because you have already heard most of them 500 times. Things like supinate your hand or flip it as you go to work on top, trying to use only your elbow joint, lowering the weight slowly, and focusing on your biceps working the entire time.
One thing I want to say is that you will never build big biceps without a great diet plan. When I was trying to build bigger muscles, I would sometimes eat up to 9 times a day. I would wake up in the middle of the night to have a whole milk protein shake.