Hardcore Monster Biceps Workout | Guide

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Hardcore Monster Biceps Workout
Hardcore Monster Biceps Workout

THE PROBLEM WITH TYPICAL BICEPS WORKOUTS

If you look at the exercises that most people do in their biceps workouts you will see a lot of curls.

This does make some sense, because a major function of the biceps is to flex the elbow. However the classic theories of “just do curls” or “it’s not necessary to train your biceps directly” are both flat out wrong!

Why?

Because it’s simply not enough!

Yes, your biceps likely get a lot of activation during your back workouts, but if you want to take your biceps development to another level you need to include some unique methods of stimulation.

Remember, just because you’re using a full range of motion and performing the major roles of the biceps muscle in your workouts, it does NOT mean that you are giving the muscle sufficient stimulus to force growth.

Your biceps likely get a lot of activation during your back workouts, but if you want to take your biceps development to another level you need to include some unique methods of stimulation.

THE BEST BICEPS WORKOUT: STEP BY STEP

In structuring the Perfect Biceps Workout, I wanted to be sure we took into account all three muscle groups, all three biceps functions and the three areas of the strength curve to ensure that the workout is truly comprehensive.

Because the biceps are a hinge joint, there is some limitation on which exercises we can do.

Everything is pretty much going to look like some variation of a curl!

This means that you have to rely on intensity techniques more than any other muscle group to heighten the overall intensity and effect of the workout.

CHEAT CURL

The Cheat Curl helps us create eccentric overload because we are ‘cheating’ through the concentric portion.
The Cheat Curl helps us create eccentric overload because we are ‘cheating’ through the concentric portion.

After doing the Cheat Curl, we’ve set ourselves up for a mechanical drop set. Instead of a regular drop set in which we lower the weight we’re using, we’re going to take the same weight we used in the Cheat Curl and shorten the movement.

We’ll do this by moving our elbows from out in front of our body back into a Drag Curl, and we’re still able to keep the reps coming.

With the position of the elbow back behind the body we’re achieving another one of our goals of hitting the long head of the biceps a bit more preferentially.

DRAG CURL

Moving from the Cheat Curl to a mechanical drop set with the Drag Curl allows us to keep pushing out reps and hits the long head of the biceps a bit more.
Cheat Curl

EXERCISE NOTES: Perform the Cheat Curl to failure and immediately move into a mechanical drop set of the Drag Curl, taking it to failure as well.  Try to do three sets, resting between each set.