The title isolates biceps because guys be lovin’ them some bicep training. Among bro-sciency meat head weight routines, training for ginormous, mountainy biceps comes in second place only to chest training. The old “Chest and Bis” is the Monday of every bro worth his weight in protein canisters.
Somehow, this trait is passed down through the generations. Most of the young guys I deal with STILL want to include loads of bicep curls. So to connect with them, I’m going to attempt to communicate in their style.
Your biceps are small. And that’s okay. Technically, the biceps are ALWAYS small. The triceps and the brachialis muscle deep to the biceps are what really fills out the arm.
Hitting your biceps with 3 sets of 5 variations of bicep curls is complete overkill. I don’t care what you read about long versus short head of the biceps, we are talking about a VERY small amount of tissue here. I assume that you’re already performing heavy rowing type movements (chin-ups, lawn mower rows, etc) and exercises involving gripping. If you want to grow and get better, you probably should be doing another set of deadlifts, squats, or farmer walks (loaded carries).
Having huge biceps truly does not impress most ladies. Most of us should be working on our ability to pay attention, our sense of humor and humility FAR more than our biceps.
You probably don’t really want huge biceps anyway. As an athlete, having strong arms is important, but having huge arms (or huge anything) can work against you. If you are interested in moving body segments or your entire body with speed and precision, you want peak power, not peak size. I challenge you to show me one fast and spry athlete with huge calves or arms.
Arnold will always be the aesthetic ideal to men. He could out-lift you. But you could probably easily beat him in a race to the water fountain.
It’s okay to train your biceps. Just don’t over-do it, because you (hopefully) hit your arms with heavy back and grip type work. Throw in two to three sets of direct bicep work toward the end of the workout.
You want in on a little bicep secret?
If you DO want size and strength added to your arms, (whispers) bend…your…elbows. Yeah, imagine that. Bicep curls! Take the arm from a straight to a bent position. Add weight. Quit messing around with 30 lb dumbbells and add some weight just like you would any other exercise. See the video at the end for a stunning performance of this highly technical [sarcastic] move.
You want to train biceps?
“Okay then here ya go.”
I invented the “Bicep Curl 3-Step” to break out for the occasion that an athlete repeatedly asks about training their arms.
Fine. Do some bicep curls. While walking with a heavy weight ; )
Jake here was not pestering me about bicep training. But for demonstration purposes…
With this exercise, it is obvious to the athlete that he’s “hitting” the bis. Curling the weight every third step effectively causes the athlete to perform the lift on alternate legs, balancing out the intense stress through the core and lower body.
So you STILL feel like you need to train biceps?
Here are a few of my favorite things that hammer the biceps. Try them-try them-you will see. Check the video for some bicep training that is actually worthwhile and seriously beneficial to developing a complete athlete.