We all train for huge guns, right? No matter what the goal is, we’ll amp up the focus and effort when it comes to biceps. Of course, it’s really the triceps that account for big arms. Yet we all want to hit those biceps hard! With that in mind, here’s some Biceps Blasters that will help you get those big guns!
Plate Curls
This is a somewhat newer exercise. I would guess that, like me, you’ve seen it being performed online and maybe at the gym. To perform this exercise, you just hold one end of the dumbbell with both hands under the plate using a palms up grip. Plate curls keep continuous tension on the biceps. Trust me, you’ll feel this one. Make sure you keep your wrists straight and don’t rush your reps. Be sure to perform the movement slowly and use a complete range of motion.
EZ Cable Curls
EZ Curls are one of my favorite exercises. I have always used a bar, but then discovered an EZ bar cable attachment. The advantage of using a low cable is the continuous tension over a full range of motion. You won’t get that with a bar. Like always, don’t rush your reps, there’s no hurry. Emphasize the negative phase for max effect, and use static holds (more on these later).
Seated EZ Curls
In this case, you are using an EZ bar. You’re also not locking out. It’s a more limited range of motion anyway, by not locking out, you’ll keep constant tension on the biceps.
Drag Curls
This is an old Vince Gironda mainstay. They can be used as your main biceps exercise or as a technique done at the end of your set. To do this exercise, keep your elbows tight to your sides, pull the bar back so it’s very close to your body, and curl or pull the bar up. It’s a limited range of motion, and it will really cramp your biceps.
High Cable Curls
These are also known as Lat Pulldown Curls or Overhead Cable Curls. You can use any attachment you prefer, such as an EZ bar, lat bar, rope, or short bar. When doing these, use a close underhand grip and curl the bar down just behind the top of your head.
Amplify Your Biceps Blasters With These Techniques!
Partials
Also known as burns, this simple technique lets you keep your Biceps Blasters set going past failure. Even if you can’t do full reps, you can knock out a few partials. It’s not so much about range of motion, you won’t much more than an inch. It’s about frying your biceps! Up the intensity and add these today.
Drop Sets
Drop sets are best used with a weight stack machine or pre-weighted dumbbells. Complete your set but don’t stop, instead reduce the weight by 5-10 pounds and keep going. Don’t stop there! Do 3-4 drops and that’s one set! The only rest is the time it takes to change the pin or grab a lighter pair of dumbbells. Talk about intensity- and it means less time in the gym.
Supersets
No doubt you’ve done these multiple times. In this case, you’re just doing two exercises for biceps back to back. Like drops and partials, supersets up the intensity and allows you to get more work done in less time.
Static Holds
I advocate using a static hold, or pause, for a 4 count at the fully stretched position for every rep on your last working set. Technically, a true static hold means you can pause anywhere in the range of motion. You can even pause more than once. No matter how you implement it, it’s a powerful intensity technique.
Biceps Blasters Routine
Here’s an example routine utilizing everything I talked about in this article.
EZ Cable Curls
2 sets x 8 reps
You should fail at 8 reps, then perform as many partials as possible.
Overhead Cable Curls
2 sets x 8 reps
Perform a static hold in the fully stretched position of each rep. The do partials at the end of your 8 reps.
Plate Curls
2 sets x 8 reps – Lay out 3 progressively lighter pairs of dumbbells.
Perform 8 reps to failure, immediately move to the next lightest pair of dumbbells, repeat, move to the final pair of dumbbells, repeat.
Biceps Blasters Performance Notes
Perform all reps using a 2-second concentric and a 4-second eccentric. Use the above techniques as laid out, or create your own Biceps Blasters routine using these techniques. For example, turn into a superset routine.
Supplement Suggestions
Don’t tackle this Biceps Blasters routine until you’ve got the supplements you need! It begins with a good pre-workout for energy, pumps, focus, stamina, and performance. Max out those pumps by adding a pump-based, stim-free pre-workout. Don’t forget protein powder! I suggest Hi-Tech Precision Protein because it optimizes protein synthesis. Take protein synthesis stimulation even farther and add an EAA formula. While you’re here, stock up on all the supplements you need!