🚨 Biceps How To:
✅ 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. ✅ 28s rep protocol is a new way to take 21s concept and 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 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
✅ The biceps, anatomically known as the biceps brachii, consist of the long head, or inner bicep, and the short head, or outer bicep. While certain exercises work both heads of the biceps, your biceps workout should include a variety of exercises to ensure both heads are sufficiently targeted to stimulate maximum growth and development.
📌Long head Bicep exercise example:
📌Incline Dumbbells Curls
Incline dumbbell curls are also ideal for working the long head of the biceps. Take a seat on a 45-degree bench with a dumbbell in each hand. Sit back, lower your arm,s keeping your palms facing inwards and slowly curl the dumbbells up into the air.
📌Short Head Bicep Exercise Example:
✅ Preacher curls are great because they can be performed using a machine, a bar, or dumbbells. In terms of hitting the short head of the biceps, they’re ideal. To perform preacher curls, take a seat on a preacher curl bench whilst grasping a fairly light barbell or EZ bar.