Has your biceps growth come to a screeching halt? Have they always lagged behind your other muscle groups? Then it may be time for you to specialize. You can hit biceps every day while maintaining your regular training schedule. And no, you won’t “overtrain” them with this 4-week plan.
10 Sets Every Damn Day
First, pick one bicep exercise, the one you feel the most. Preacher curl, standing barbell curl, hammer curl, etc. Here’s how you do it:
- Set 1: Warm-up with a light weight.
- Set 2: Do 6 reps with a weight you could do about 10 reps with.
- Sets 3-6: Perform 3 strict reps on each set, using as much weight as possible.
- Sets 7-9: Perform 3 loose reps (use a slight cheat to lift the weight) with as much weight as possible. This should be 10-20% more weight than the preceding sets.
- Set 10: Use 50% of the weight you used for the strict reps (sets 3-6) and perform as many strict reps as possible.
Remember, you’re doing this every day. On some days you’ll feel weaker and you’ll have to use a bit less weight. Some days you’ll feel stronger and should use more weight. The key is that for both steps (strict and loose) you strive to lift as much weight as you can.
While ideally you’d use the same weight for sets 3 to 6, use more weight if you need to. The goal is to do at least one set with the absolute heaviest weight you can do with strict form. The same applies for sets 7 through 9. You may adjust the weight from set to set if you think you can do more or feel like you should decrease the load. Don’t be afraid to go up a notch if you feel like you can.
Since you’ll be doing a fair amount of biceps work daily, you won’t do anything else for biceps for 4 weeks. You will see some significant growth, and the daily heavy work will increase your biceps’ capacity to recruit its fast-twitch fibers, making your bi’s even more responsive to training after those 4 weeks.