Pretty much all the posts here on RealWeightTraining stem from my experiences and conversations with others. I was talking to my brother on the phone the other day and he was complaining about his bicep workout. He told me every muscle group is his body was coming along nicely except his biceps! This is an all too common complaint, and not the first time I’ve heard it!
So I thought it would make a good post here. Everyone wants bigger biceps, no matter how big they are you could always go an extra inch or two right? Sure! Although some people take it a bit too far…
That’s Greg Valentino. Maybe we should post his bicep workout up here?! No no, I’m sure his workout was designed around the extraordinary amounts of steroids an synthanol he was taking at the time!!
Anyway, let’s get to it…
Bicep Workout – The Shock Routine!
This bicep workout is one I have used to get the guns to grow when they are lagging behind other body parts. One of the biggest mistakes people make when training the biceps is to overtrain them. Most people think that if the guns are not getting bigger, you have to work them more. More sets, more reps, more times per week. In fact, this is completely counter-productive. The biceps are a small muscle group, they need to be hit hard and short. It’s all about intensity.
This bicep workout is designed to be working into your existing routine, every 3 to 4 weeks. I found that using it every 3 weeks worked best for me.
Alternate incline bicep curl drop set
Here we want to move the most weight possible, for small amount of reps for two sets. Then finish off the drop set with a light weight pump set. No rest between sets, 2 mins rest between each drop set.
- Set #1 – heavy weight, 1-1-2 rep timing, 5-6 reps
- Set #2 – medium/heavy weight, 1-1-2 rep timing, 6-8 reps
- Set #3 – light weight, 1-0-1 rep timing, 15 reps
Total of 4 drop sets!
Rope cable curl
We’re switching grip here to neutral. Attach a rope extension to a low pulley cable. Curl the weight up slowly, flare your hands out to the side as your pull up to get the maximum range of motion.
- 3 sets of 10 reps, 2-1-3 rep timing
Bicep 21s
Just if you haven’t had enough punishment, we’re going to finish off with 3 sets of bicep 21s. Using the curl as an example, you would do 7 full reps followed by 7 half reps from the starting position to half way up followed by 7 half reps from half way up to the top of the movement. All of this counts as one set.
- 3 sets of 21s to finish off
And there you go, expect your biceps to be a little sore the next day after that! Remember, this is a shock routine, don’t do it every week. Your guns will quickly get used to it and the workout will lose all of its effectiveness.
If you have any questions about this bicep workout post them below. Good luck in building those guns!