My biceps have always been one of the hardest muscle parts for me to develop. I have a push-pull work out scheme so I usually do biceps with back. I have made some major improvements with them but I have put more focus and isolation than in the past.
I usually do back first to get my biceps a nice warm up and in some cases a “pump” going into the isolation section.
Less reps more weight or less weight more reps? Different opinions out there but I believe both are important. Tons of reading about this topic which many of you probably already know or have came across. I’m not one who’s heavy into the schooling department but within my research I’ve found that there are two parts of your muscle . Heavy reps hits one and light multiple reps hits the other . (To sum up all the technical terms and such .. ) lol
3-4 exercises with 3-4 sets of 6-8 reps are usually what the routine consists of. I hit them hard and strict on every rep. Since I am 11 days away from competition my sets range from 4-5 and reps from 10 to failure. Great burn.
21’s are one of my favorite and single arm concentration curls are a must, the way Arnold used to do it .
** see Pumping Iron for further explanation**
If you’ve got a great bicep “pump” exercise out there feel free to share.
Remember…. SELFMADE
… Cause no ones going to do it for you.
selfmadetraining 