When I first started working out I was interested in two primary muscle groups. The biceps and the abs. 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 video because all I can correctly 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 issue is that we’re 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, along with other people developed them entirely differently.
My biceps grew the most from doing 3 significant things.
#1 Heavy ass weight.
#2 Preacher Curls.
Lets start with the very first one to build big biceps and probably the most controversial of the three. When I used to do bicep curls, I can tell you that my form was far from ideal. I would catch as heavy weight as I could to perform roughly 5 good curls, the next five could vary from slightly cluttered form to a full out Harlem shake.
I know I get it, everybody is saying that you have 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 come into the gym and catch the heaviest weights that you see, and begin 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 ideal bicep curls and not seeing any results. Look if an ideal form curls are not working for you all I’m saying is grab a weight that you begin doing with good shape, but by the 10th rep you have to cheat to get this 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 enormous biceps was preacher curls. Preacher curls do an incredible job at isolating your bicep. This makes it much easier to understand 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’s also just something about it that has always helped me build bigger biceps. When you are performing the preacher curl you can really feel it working. I have always felt it more than simply doing curls standing up.
Last but not least are supersets and dropsets that help you to build enormous biceps. I used to like to begin with a heavy inward grip EZ bar preacher curl for 10 and then superset with a large grip EZ bar curl for 20 repetitions with a lighter weight. By the way in case you’re wondering what my exercise arrangement for shoulder was, I will give it to you, but understand you may need to do something entirely different to excite your biceps. And 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 now because you guys have already heard the majority of these 500 times. Things like supinating your hands or turning it over as you come up to work on the peak, trying to just use your elbow joint, lowering the weight slowly, and focusing on your biceps working the entire time.
1 thing that I do want to say is you won’t ever build big biceps without a huge diet plan. When I was trying to build bigger muscles I was sometimes eating up to 9 times daily. I had been waking up in the middle of the night to have an entire milk protein shake.