When I first started working out I was interested in two main muscle groups. The biceps and the abs. So I did a ton of experimentation with all different types of bicep exercises and bicep growth strategies.
I’m not going to bring any bodybuilders, references, or studies into this video because all I can accurately tell you about is my own personal bicep growing experience. To be truthful, that’s really all anyone can tell you about. There is a major problem with the strategy of applying one solution that worked for an individual to a large group of people. The problem is the fact that we’re all different so you’re going to have to work what I give you into a plan that works for you. Some people have developed their biceps like me, and other people developed them completely differently.
My biceps grew the most from doing 3 major things.
#1 Heavy ass weight.
#2 Preacher Curls.
#3 Supersets and dropsets.
Lets start with the very first one to build 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 heavy weight as I could to do 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 have to maintain perfect form and you should be isolating your bicep and using only your elbow joint… and keep your elbows tight to your ribs… That is not what worked for me.
I am not suggesting that you come into the gym and grab the heaviest weights that you see, and start throwing them around. All I’m suggesting is that you don’t fall for that trap of standing there with 30’s week after week concentrating on your perfect bicep curls and not seeing any results. Look if the perfect form curls aren’t working for you all I’m saying is grab a weight that you start off performing with good form, but by the 10th rep you have to cheat to get it up. If you don’t have 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 incredible job at isolating your bicep. This makes it easier to know that your shoulders are not involved in the curl. The preacher curl will 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 doing the preacher curl you can really feel it working. I’ve always felt it more than just doing curls standing up.
Last but not the least are supersets and dropsets that help you to build big biceps. Supersets were very important for growing my biceps. I used to like to start with a heavy inward grip EZ bar preacher curl for 10 and then superset with a wide grip EZ bar curl for 20 reps with a lighter weight. By the way in case you’re wondering what my workout structure for biceps was, I’ll give it to you, but understand you may have to do something entirely different to stimulate your biceps. For me it was a total of 6 heavy sets after warm up. And then 3 more sets after that I did either with supersets or dropsets. Generally for biceps I always shoot for 10 or more reps.
There are other things that I didn’t talk about today because you guys have already heard the majority of them 500 times. Things like supinating your hand 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 whole time.
One thing that I do want to say is that you will never build big biceps without a big 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 a whole milk protein shake.