Hmmmm, biceps, something about seeing a huge set of 20 inch guns or even a well defined set of 18’s inspires awe and most of the time…jealousy!

Hopefully we can attempt to relieve much of the wonder about building big guns. Some people use high rep sets, some people use a combination of cables and free-weights, but most use the tried and true method of heavy ass free-weight. I like the latter of the methods. This is not rocket science but it most certainly is not something to be taken lightly either, because one wrong move could mean injury and some serious pain for months. I use a basic mass builder first in my routines, just for arguments sake, because I feel the movement you start with should be the heaviest and most taxing of the workout. So, when you’re done posing in front of the mirror you can rest assured that that next guy next to you with twigs; who likes to constantly look at himself in the mirror, has some homework to do. Hey we all have to start somewhere!!

Standing or seated dumbbell curls

1 set for warmup

3 sets of 5-6, increasing weight each set

Seated single arm dumbbell preacher curls

3 sets of 8-10, strip weight by half and continue for 8-10 more each set, increasing weight each set

Standing barbell half/full curls-(first rep is halfway up then next is full range)

Attempt 3 sets of 5 full range reps, not counting the half!

Alternate (more advanced) routine:

Seated single arm dumbbell preacher curls

1 set warmup

4 sets of 5, starting with the heaviest weight and drop weight each set

Seated incline bench dumbbell curls

4 sets 8-10, increasing weight each set

Hammer curls

3 sets of 5-6

Supersetted with:

Seated curls w/ curl bar (start w/ bar on thighs then curl from there up, no rest on thigh)

3 sets of 5-6

 Rest for several days after…you’ll need it!