The ????Guns.?? The ????Pythons.?? ????Thunder?? and
????Lighting.?? The ????Rockweillers.?? There is no other muscle
group that has earned more nicknames than when describing a bulging
and huge set of bicep! Bulging biceps - every guy wants
them. Count me in this group.
The days are far from gone when you walk into the gym and see 9
out of 10 guys doing bicep curls all at the same time with the same
determination to add even ? inch to their biceps. Training
biceps has become almost an 'obsessive addiction' in the gym.
I have seen guys do bicep curls in between sets just so they can
'see' a little bit of a pump in their arms. I have seen guys
spend an entire hour bent over doing concentration curls while
starring in the mirror. I have seen guys take weights on
vacation so that they can do some bicep curls at their hotel before
they go into the club! I have seen guys spend longer amounts
of times shopping for t-shirts than girls shopping for a blouse with
the hope that one of these shirts will make his arms look
Someone disagree with me that bicep training has become an
unhealthy ??obsessive addiction.' for many. In the ????Skinny
Arms?? defense, the allure of peaked, mountainous biceps will never
go away. Why should it? The 'guns' are of a man's most
prized possession and one of many women's most desired body parts on
a man (of course)!
My question is if 9 out 10 guys are obsessed with seeing their
biceps grow and dedicate so much of their workout volume to
isolating their biceps and using every technique from forced reps,
drop sets, and 21's which are 'promised' to be the most effective
methods confirmed by pro bodybuilders, why do they still have little
to show for their efforts?
Let's examine five of the most common problems with bicep
training before I offer a step-by-step program to take your bicep
peak to new heights.
Problem #1 with bicep training ?V More is not
If doing 4 sets is better than 3 sets,
why don't you just do 10 sets? Even better, why don't you just
train them all day? It has been said before, but it obviously
needs to be said again: ????Less is often more.?? Especially if
you are not gifted with ????muscle-friendly?? genes.
Your goal of each weight training workout should be to simply
'out do' your last workout. Once you achieve this with an
extra pound or a few extra reps, then it is time to move to the next
exercise. Not to Nazi-torture the muscle for another hour.
I have found this a hard concept for many skinny guys to grasp
because they are fixated on the instant gratification of making
their biceps 'look' big during the workout and not what they look
like when they leave the gym, which leads us to our next
Problem #2 with bicep training ?V Being more
obsessed with how they look while you train rather than when you are
Problem #2 ties in with problem
#1. The truth is that the longer you train your biceps, even
if the weights are not extremely heavy, you can achieve a fairly
decent pump that can turn a few heads while in the gym. This
attention and perception that you are doing something beneficial is
deceiving. Yes, there is something to say about keeping blood
in the muscle as long as possible, but if the workout is done with
weights that do not overload your muscles and emphasize an increase
in strength, your biceps will quickly deflate back to normal with no
true muscle growth.
Problem #3 with bicep training ?V Not focusing on
increasing your overall strength
Some of the biggest
guys I know rarely even train their arms. What they do though
is put a strong emphasis around increasing their chest, back and
shoulder strength. If you simply focus on increasing the
weights on your rows, pull ups and chin-ups, rest assured that your
biceps will come along for the ride and grow proportionally.
However, if you are always blasting and 'smoking' your biceps,
they will always be fatigued when you train your back muscles and,
as you should know, you are only as strong as your weakest
link. This is another reason to take a lower volume approach
to arm training.
Problem #4 with bicep training ?V Using the same
bicep exercises every time
Every pro bodybuilder will
put their money on two of the simplest exercises for building huge
biceps ?V barbell curls and dumbbell curls. According to the
pros, these two exercises have built more huge guns than any other
exercise in the world. I definitely agree that these 'simple'
exercises are a safe foundation to build a program around, but let's
also remember that pro bodybuilders using steroids are going to have
a strong response to practically any exercise they do.
I have no problem using these two exercises under one condition ?V
you are getting stronger from week to week. As long as you are
increasing the weights and reps relative to perfect form, then your
arms should continue growing. Aim to build your barbell curls
up to 110 pounds for a few ????slow speed?? sets and your dumbbell curls
up to 50 pounds for a few ????slow-speed?? sets that involve zero
rocking and swaying.
Once you build your barbell curls up to 110 pounds, you will be
ready to try these two different angles on the bar. You will
have to drop your weights a bit, but stick with these two variations
until you build back up to 110 pounds:
Bicep Exercise 1: ????Stress?? the outer
portion of the bi's by placing your elbows outwards and using a
Bicep Exercise 2: ????Stress?? the inner portion of
the bi's by taking a super-wide grip on the bar and digging your
elbows into your side (and don't let them move.)
Bicep Exercise 3: To ????stress?? the
brachialis and brachioradialis stick to good old fashioned hammer
curls and reverse curls. Don't underestimate these two
exercises in the slightest.
Problem #5 on biceps ?V Not enough tension on the
I think many weight trainees do not fully
grasp the concept of isolating and actually training a muscle. They
do not know how to make the muscle work and fatigue.
Instead, you see a lot of swinging, momentum and sloppy
lifting used to move the weight from every part of the body except
the one they are actually trying to train. The biceps have a
very strong response to ????constant tension,?? which means you should
never give them a chance to breathe. Keep the bar constantly
moving without pausing at the top or bottom. Focus on
squeezing the heck out of the bar and never let your biceps relax
until the set is over. Your entire goal is to not allow any
oxygen into the muscle which creates a spike with your anabolic
hormones to promote muscle growth. Resort to a slower 3-0-3 or
4-0-4 tempo to get the job done.
VIEW OR DOWNLOAD
Bicep Prioritization Program - CLICK HERE
Weight Training Program Notes:
- Notice the simplicity of the workout structure. This
program will work extremely well for hardgainers. The overall
volume might be a little low for someone used to a traditional
bodybuilder split program and has more than four years of
- The power of the program is found in the principle of
prioritization by sequence on the first pull workout. Notice
that your prioritization muscle is being sequenced at the start of
the workout and the start of the week. This is happening on
purpose. We are intentionally giving your biceps an opportunity to
train at their two most ????fresh?? times ?V at the start of the week
and at the start of the workout.
- Focusing on increasing overall strength can still be achieved
on the second pullworkout where the biceps will not be
- Notice the slow speed movements. Many anabolic hormones
are released when your muscles are under constant tension. The
tempo's are set up so that will be forced to move the weight
slower and with a greater amount of tension concentrically and
- On a pull day, 402 would mean: 4 seconds to release the
weight, 0 second pause at the bottom and 2 seconds to pull the
weight. On a push day, 402 would would mean 4 seconds to
lower the weight, 0 second pause at the bottom and 2 seconds to
push the weight up.
- Focus on adding 5-10 pounds to each of your exercises over the
course of the next four weeks while keeping the rep ranges and
sets the same. It is not necessary to do more sets or more
reps. Focus on increasing more weight under the same set,
rep, tempo and rest prescription.