I wanted to clear up something about the title to these articles/videos. A lot of you thought the title where it says “Because I am not a fake natty scumbag” was because I was upset people were saying I wasn’t a Natural Lifter.. but that is not the case at all.
The title is a bit aggressive because I am just getting sick and tired of the oversaturated shitty content on YouTube from dudes who are juiced up and train like garbage with no real reason behind their programming and utilize things like half reps and then try to tell Natural guys like you how to get big. The advice I give will work whether you are natural or on gear and the only difference is that for those of you who might be on gear that are watching my videos you will just grow much faster or obvious reasons.
I want to make sure I am always transparent and real with you guys when I give advice and make sure that no matter WHO watches my videos that you will always be benefiting from quality content that will help you progress with your gains. Now back to building those big biceps!
When Should I Train My Biceps?
I guess the best place to start would be to mention that in my experience you will always get a much better biceps workout if you train them AFTER back. Yes you will pre-exhaust the biceps a bit, but you guys are not doing a STRENGTH WORKOUT.
So how much weight you lift matters only to a degree. For example, as long as you are failing on your rep ranges, you are lifting the right amount of weight.
What Exercises Should I Be Doing?
Now, when it comes to exercises the most basic biceps program needs to incorporate exercises that target the long head, short head and even the brachialis. This is because you obviously want to see growth and width from making the biceps long head and short head bigger… but we can focus on building a bigger biceps PEAK by also targeting the brachialis, which is a muscle that is located in the middle of your arm. With that in mind, to build bigger biceps your workout should consist of three exercises. A neutral grip barbell curl, a seated incline curl and a hammer curl.
Remember guys, VOLUME and overloading is key to building any muscle so we’re going to be utilizing my CHEAT & RECOVER method on each exercise. Therefore it is also VERY important that I explain to you guys how to tense your body to lift the most weight possible on each exercise. Believe it or not, most people have no idea that they are supposed to flex their core when they curl heavy weight. Just like when you squat or deadlift, you need to brace your core so you don’t lose power from falling into SPINAL FLEXION.
Exercise #1: Neutral Grip Barbell Curl
Now, for the neutral grip barbell curl you’re going to stand with your feet about shoulder width apart and have your hands placed on the barbell about shoulder width as well. This will put you in the strongest position to curl the most weight possible. Once in place, unrack the barbell and begin the set with 8 cheat reps. You should be able to use a bit of momentum to cheat the weight up and skip the concentric phase of the movement, but don’t just immediately drop the weight down when you get it to the top. Hold it for a moment, make sure your core is 100% braced and then slowly lower the weight, fighting the negative as hard as you can the entire way down. As soon as your arms are fully extended, repeat this for a total of 8 reps.
Once complete, lower the weight and then immediately start the RECOVER portion of the set by this time focusing on both the concentric & eccentric phase of the movement during each rep. As soon as you complete 8 RECOVER reps, that completes ONE SET and you are going to perform a total of 3 – 4 sets.
Exercise #2: Seated Incline Dumbbell Curl
This movement is going to place more emphasis on the short head of the biceps and again we are going to utilize CHEAT and RECOVER on each set. To perform the cheat reps you are going to grab a heavy pair of dumbbells and sit on a bench with about a 45 degree incline. Use your knees to kick up the dumbbells and then SLOWLY lower them out to the sides of your body so that when you are in the bottom position your palms are facing AWAY from your torso. Once fully extended, bring the dumbbells BACK to your knees and then kick them back up to continue your cheat reps until you complete 8 reps.
Once complete, immediately grab a lighter pair of dumbbells and perform 8 more repetitions focusing both on the concentric phase and eccentric phase of the movement to complete 1 set and you are going to perform a total of 3 – 4 sets on this exercise.
Exercise #3: Dumbbell Hammer Curl
The last exercise is the dumbbell hammer curl and this movement is going to have two phases. What I mean by this is that the first two sets are going to place more emphasis on the brachialis and the second two sets are going to place more emphasis on the biceps long head, or the outside of the biceps.
So, for sets 1 and 2 you are going to still utilize CHEAT & RECOVER, but you are going to perform the movement by lifting each dumbbell in front of your body. Keep your core tight and by using a bit of momentum complete 8 cheat reps per side. Alternate the dumbbells as you complete your reps and make sure you are fighting the negatives as hard as you can. As soon as you finish the 8 cheat reps, immediately drop the weight and complete your 8 RECOVER reps focusing on the concentric and eccentric phase of each repetition.
Once complete, you are going to utilize the same form on the next two sets, but this time you are going to curl the dumbbell in toward your chest. This is going to allow you to place more emphasis on the long head of the biceps. Make sure you still utilize cheat and recover on both sets and ALWAYS fully extend your arm at the bottom of each rep.
Remember, 3 – 4 sets per exercise and each set consists of 8 CHEAT REPS and 8 RECOVER REPS and you are only going to rest 2 minutes MAX between sets and exercises. Now, this workout is actually what I have been doing lately and the bicep soreness and pump has been incredible. It’s that DEEP kind of soreness that last for a few days and lets you know something is happening in those arms! Definitely give this workout a try and let me know how you like it!
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