Build big biceps

When I started exercising, I was interested in two main muscle groups. The biceps and the abs. So I did a lot of experimentation with all the different types of bicep exercises and bicep growth strategies.

I’m not going to include bodybuilders, references, or studies in this video because all I can tell you accurately is my own personal bicep growth experience. To be honest, that’s really all anyone can tell you. There is a big 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 what I give you into a plan that works for you. Some people have developed their biceps like me, and other people have developed them completely differently.

My biceps grew bigger by doing 3 important things.

#1 Heavyweight ass.

#2 Preacher curls.

#3 Supersets and dropsets.

Let’s start with the first one to build big biceps and probably the most controversial of the three. Big 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 do about 5 good curls, the next five could range from a slightly sloppy shape to a full harlem shake.

I know I get it, everybody says you have to keep perfect form and you have to isolate your biceps and just use your elbow joint…and keep your elbows close to your ribs…That’s not what worked for my. .

I’m not suggesting you walk into 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 at 30, week after week, focusing on your perfect bicep curls and seeing no results. See if perfect form curls don’t work for you, all I’m saying is take a weight that you start 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’re not failing, and I’ve found that failure is the number 1 way to make muscle grow.

The second thing that really helped me build big biceps was preacher curls. Preacher curls do an amazing job of isolating the biceps. This makes it easier to know that your shoulders are not involved in the curl. The preacher curl will keep your form in check while using a heavier weight. It also has something that has always helped me build bigger biceps. When you do the preacher curl, you can feel that it really works. I’ve always felt it more than just doing standing curls.

Last but not least are the supersets and dropsets that help you build big biceps. The supersets were very important in growing my biceps. I liked to start with an inward grip EZ bar preacher curl for 10 reps and then superset a wide grip EZ bar curl for 20 reps with a lighter weight. By the way, in case you’re wondering what my bicep training structure was, I’ll 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 the warm up. And then 3 more sets after that I did supersets or dropsets. In general, for the biceps I always do 10 or more reps.

There are other things that I didn’t talk about today because you’ve already heard most of them 500 times. Things like supinating your hand or flipping it as you go up to work on top, trying to use just your elbow joint, slowly lowering the weight, and focusing on getting 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 sometimes ate up to 9 times a day. I would wake up in the middle of the night to have a whole milk protein shake.