build big biceps

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

I am not going to include bodybuilders, references or studies in this video because all I can accurately tell you is my own personal experience of growing biceps. 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 I have, and other people have developed them completely differently.

My biceps grew bigger by doing 3 important things.

#1 Ass Heavyweight.

#2 Preacher curls.

#3 Supersets and dropsets.

Let’s start with the first one for building 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, everyone says you have to maintain perfect form and isolate your biceps and use only your elbow joint… and keep your elbows tucked in to your ribs… That’s not what worked for me. my. .

I’m not suggesting that you walk into the gym and pick up 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, concentrating on your perfect bicep curls and not seeing any 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 on the 10th rep you have to cheat to lift it. If you don’t have to cheat at all, then you’re not reaching for failure, and I’ve found that failure is the #1 way to grow muscle.

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 it really work. I’ve always felt it more than just doing standing curls.

Last but not least are 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 barbell curl for 20 reps with a lighter weight. By the way, in case you’re wondering what my biceps 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 with supersets or dropsets. In general, for the biceps I always do 10 or more repetitions.

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