Here’s your step-by-step guide through 3 battle-tested biceps workout tips and training strategies we’ve used with athletes and bodybuilders to help them pump up their arms and build bigger biceps.
1.Use an Offset Grip
Basic anatomy tells us that our biceps are not only elbow flexors, but they’re also forearm supinators. Based on this, we’ve found the best way to ensure maximal biceps recruitment when doing dumbbell biceps curls is to hit both (resisted) elbow flexion and forearm supination by holding the handle in a unique way.
Here’s a new gripping strategy we use, which I can promise will give you a much better biceps pump!
Instead of gripping the dumbbell from the middle (in the traditional manner), grip toward the thumb side with your hand as far to this side as possible.
Doing this will force you to resist forearm pronation by using more of your biceps as supinators while you perform the biceps dumbbell curl exercise
2. 60/30 Biceps Blaster
This biceps protocol has been one our favorites because it only takes 30 seconds to get your biceps swollen and pumped. And, its effectiveness surprises many lifters who when they first see it think it’s “gimmicky” because it’s so different than any biceps training methods they’ve seen before. We then explain to them A) if you always do what you’ve always done, you’ll always get what you’ve always got. And, we also teach them that B) there are three ways to increase muscle: Lift heavy (max effort), lift fast (dynamic effort) or lift a lot (repetitive effort) – Our 30/60 Biceps protocol combines both moving fast (to create high intensity) and moving a lot (to create high work volume).
You’re going to need a heavy-duty band for this workout.
- We use a band because it allows you to move fast without gaining its own momentum
- We recommend using a 1/2-inch band for weaker individuals and a 1-inch band for stronger folks
- Perform 60 reps in 30 seconds x 2- 4 sets with 1-2 minute rest
If you can’t complete all 60 reps in the given time frame of 30 seconds, the band is too heavy.
3. Biceps 28s
Most lifters are already familiar with the classic biceps training method of using biceps curl 21s, which was popularized by bodybuilding legends like Arnold Schwarzenegger and adopted by virtually every young lifter looking to get bigger biceps. We developed our Performance U 28s rep protocol as a way to take 21s concept to create more time under-tension, a better biceps pump and add a new twist to classic method.
If you don’t already know: Biceps 21’s are where you perform 7 reps of partial range biceps curls going halfway down. Then you do 7 partial reps only going halfway up. Then, you finish with 7 more reps using a full range of motion. Totaling 21 reps.
How to Do the Performance U Biceps 28s Protocol
Perform the following four biceps curl variations seated, standing, or on a preacher bench (using either a barbell, dumbbell or EZ-bar) back-to-back, without rest:
- Perform 7 partial reps in the most difficult 1/3-1/2 of the range of motion
- Perform 7 full-range of motion reps
- Perform an isometric hold (pause) in the mid-range for 7 seconds
- Perform 7 partial reps in the easiest 1/3-1/2 of the range of motion