🔥TRY THIS COMPLETE BICEPS WORKOUT💪

✖️ GOAL: BIG BICEPS 💪

✖️ TIME: 70-90minutes ⏱

✅ I chose the weights i’m using based on the weights I used the last time I performed that exercise and increased the load by roughly 5%.

✅ RPE means Rate of Perceived Exertion. A term that references the effort you exert during each set.

✅ RPE is based on a scale from 1-10. 10 = I couldn’t have done 1 more rep. RPE 9 = I could have done 1 more rep. I worked at RPE 7-8, which means I could have done 2-3 more reps each set, but stopped early.

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✅ Reason for stopping before failing? Avoiding a plateau next week and in the following weeks. Can’t operate at 100% 24/7.

INSTRUCTIONS:

Select a heavy weight that will allow you to perform 4-6 sets of 3-6 reps and grab the bar with a pronated grip to work the brachialis better. You can use a closer grip than usual to intensify the contraction even further. Perform the concentric portion of the reps quickly but under control, without compensating through momentum, then lower the weight at a steady 5-second count. Make sure to keep your elbows tight to your sides – don’t let them drift forward and bring the front delts into play.

PRO TIPS:

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If you don’t have access to a fat bar, use Fat Gripz. To provide new challenges to the nervous system and access more gains, vary the diameter every couple of sessions. End the set when you can no longer maintain a steady 5-second eccentric tempo. And if you can’t perform at least 3 reps with the selected weight, either reduce the load or widen your grip.

Also, to maximize the effectiveness of the exercise, perform it at a point in your training session where your biceps are not fatigued.