Blast Your Biceps
by Justin Leonard, ISSA CFT
First, I only perform about 2 - 4 different exercise for biceps. The majority of my biceps work is done with cable curls using a W-bar. My other exercises are alternating dumbbell curls, reverse cable and dumbbell curls, and standing concentration curls. That's it.
I perform a variety of reps, but the amount I do is never set in stone. I make sure I switch the repetition range with every set, but I never count reps. The amount of sets I do for each exercise also varies; never counted, but are usually anywhere from 3 - 5 sets.
Most of my biceps work involves supersetting. I alternate reverse curls with concentration curls, dumbbells with cables, etc. I always mix it up.
Once my biceps are completely warmed up (takes about 15 minutes), I take them to the extreme! Ever heard of drop sets? It's where you start out with heavy weight, and ultimately end up performing repetitions with light weight all in one set? It's supposed to give you a killer pump. It works!
I have taken this concept to a totally unheard of new level. I call it the "suicide" technique. Instead going from heavy to light weight, I go from light to heavy to achieve this pump using the same strategy. I usually use about 3 - 4 different amounts of weight. Now remember, I never count reps, so there's no set in stone amount I perform in each set with each different weight. I just lift until my biceps feel as if they will explode at any minute.
Here's a sample of the beginning of my biceps routine. You would perform each exercise as it's listed, one right after the other.
Exercise/Repetitions
Cable Curls approx. 20
Concentration Curls approx. 15
Reverse Dumbbell Curls approx. 8
Concentration Curls approx. 10
Cable Curlsapprox. 15
Reverse Cable Curls approx. 15
Alternating Dumbbell Curls approx. 30 (15 each arm)
Cable Curls approx. 8 (heavy weight)
Reverse Dumbbell Curls approx. 40 (light weight)
Concentration Curls approx. 10
Alternating Dumbbell Curls approx. 20 (10 each arm)
Cable Curls approx. 10
Cable Curls approx. 10 (med weight)
Cable Curls approx. 20 (light weight)
The next example shows how I finish my biceps routine: Exercise/ Repetitions
Alternating Dumbbell Curls 6 reps with 20s, 5 reps with 25s, 8 reps with 40s
Alternating Dumbbell Curls 4 reps with 20s, 8 reps with 25s, 10 reps with 35s
Alternating Dumbbell Curls 12 reps with 20s, 5 reps with 25s, 12 reps with 30s
My rest in between sets is about 1 - 3 minutes. It really depends on how I feel. My total biceps routine takes only 20 - 25 minutes to complete!
