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Bicep Workout For Size: My History

Everyone wants to know the best bicep workout for size. Over 20 years in personal training a physique sport preparation, it may have been the number one question I was asked.What is you secret for big biceps. I was trying to follow the legendary 18″ arms at 18 years, 19″ arms at 19 years, 20″ arms at 20 years, etc. I think I actually did up until 20″ The largest my arms got to was 22″ pumped at 32 years. I think I learned a thing or two during the 33 years I have been lifting weights when it comes to putting on mass. I started out at 5’9″ and 162 lbs at 18 yrs old and by the time I was 36 yrs of age, I weighed 283 lbs. At this weight I had reasonably hard 22″ pumped arms. The old adage is that you need to put on about 20 lbs of body weight to gain an inch of arm size. It seems pretty plausible because when I weighed about 230 lbs, I had 20″ arms. My arms were 21″ at roughly 250 lbs. When I got up to 275-280, my arms hit their all time peak in size. I am sure I could have made them bigger had I really wanted to, but I was more focused on keeping my physique balanced.

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Formula For Big Bicep Training

I truly believe that there is a formula for big bicep training. It contains variations of 3 different different type of movements. The basic mass movement is generally what I start out with. It’s a variation of straight bar curls. They can also be performed with an easy bar or dumbells. The point of this exercise is to stress the bicep maximally while they are freshest. You want to use a high load for 6-10 reps. Fewer repetitions than this is not good for growth and higher and the stimulus doesn’t hit those Type 2B fibers that express hypertrophy the most. The nest staple movement is any preacher curl variation. There are barbell, dumbell, machine, and cable variations. You want to keep these reps between 8-15 and get really good quality stretch and hard contractions. This is about the quality of the work. Don’t short arm these or let momentum overtake the quality of your repetitions. The last movement is brachialis/brachioradialis work. I like to alternate between Hammer Curls, Zottman Curls, and Reverse Curls. These can be done with different reps and loads. I prefer heavier loads on Hammer’s, Medium loads on Reverse Curls, and lighter loads on Zottman Dumbell Curls. This is a tried and true combination of multi rep and multi angle work. We really want to blast the muscles hard and let them rest. Because biceps have a small cross-section, they tend to heal rather rapidly so they can get higher exposure. I prefer to do them 2 times per week.

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Big Bicep Training: Eating For Mass

You can’t expect to make big arms eating like a sparrow. In the off season, I tend to increase carbohydrate intake and peel back on protein intake some. Carbs are protein sparing so you afford to reel them in some. This serves two purposes. 1) It takes a load off the kidneys for a while. 2) It gives you great energy and pumps. We forget how it feels to have skin splitting pumps when we are in contest prep and on lower carbs. I suggest taking carbs up to 400-1000 grams depending on how your body handles them. The higher the carbs, the less protein you need. I would drop down to .8-1 grams of protein per pound of body weight if I were taking in 700-1000 grams of carbs. If I were taking in 300-700 grams of carbs, I would eat 1-1.5 grams of protein per pound of body weight. If you go lower than 300 grams of carbs, you may need to address 1.8-2 grams of protein. The higher the carbs, don’t add extra fat. The lower the carbs, add in more healthy fats. You will have to keep a close eye on your condition to make sure you aren’t laying down fat too quickly. We want to get big, not fat.

Supplement Big Bicep Training

AM:

4 ml Liquid Labs Te

4 ml Liquid Labs Pr

4 ml Liquid Labs Eq

5 grams LG Creatine

Pre-workout

Intrafuse 1 scoop

5 grams LG creatine

Intra-workout

1 scoop Intrafuse

20 grams LG BCAA’s

Post-workout

1 scoop Intrafuse

25 grams APS Isomorph whey isolate

PM:

4 ml Liquid Labs Te

4 ml Liquid Labs Pr

4 ml Liquid Labs Eq

5 grams LG Creatine

 

 

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