Training athletes for performance is definitely my forte, but summertime is here and everyone is talking about getting “shredded abs” and “bigger biceps”, so I decided to address the latter topic.
On a personal note, I’ve always had shitty biceps – whether it’s because of poor tendon insertion points or some other genetic factor – my biceps were always non-existent compared to my triceps. But, coming from a football background, I never really cared because my lack of biceps development didn’t negatively affect my performance on the field.
But now that I’m a washed-up meathead who’s approaching 40, I finally decided to give some priority to my biceps to see if I could get them to grow. After a few months of experimentation, I stumbled upon something that actually worked for me. Now I’m not saying this is the “be all, end all” of biceps training – and I’m certainly not saying my biceps are going to be mistaken for Arnold’s biceps in his prime – but this is the first routine I’ve ever done that’s actually made a noticeable difference.
The “secret” to this routine’s success is that each of the three exercises overload different points in the strength curve and different heads of the biceps brachii.
Simply put, this routine attacks the biceps from every angle to ensure full development.
1A. Eccentric Chin-ups (close, underhand grip): 3 reps, 10sec. each lowering
1B. 1½ rep Incline Dumbell Curls: 6 reps
1C. Band Curls: 12 reps
Check out the video below and then I’ll explain more about the method behind the madness…
We further increase recruitment by prolonging the time under tension because of the slow (10 second) lowering.
We further increase recruitment by prolonging the time under tension by incorporating “1½ rep” sets.
(If you do not have a band, this exercise can be substituted with regular dumbell hammer curls.)
As you can see, each of the three exercises is performed with the upper arm in a different position. This is an overlooked component of biceps (and triceps) training, but training your arms at different angles is crucial if you’re trying to get them to grow!
I suggest performing my “3-6-12” biceps workout twice a week (2-3 days apart) for 3-4 weeks. Start with two tri-sets during the first workout and work up to 5 tri-sets by week 3 or 4. (You can perform this routine by itself or as part of a full upper body workout.)
Got YOUR tickets?!
PS – Like the tee I’m rockin’ in the video & pics? You can pick one up HERE.