Tip: Triple-Threat Bicep Training

Here's a smart way to clobber every fiber of your biceps for faster growth.


Triple-threat protocols add volume to your workouts, increase training variety, and give you insane pumps. Here's one that Christian Thibaudeau has shared before.

Each position has a purpose and applies load to the biceps at a different point. This is typically done with dumbbells, but works great with an EZ-bar too. Try 5–7 reps in each position:

  • A1. Leaning Back Biceps Curl: The point of maximal loading (PML) is in the bottom portion of the curl. Same weight, no rest.
  • A2. Standing Upright Biceps Curl: The PML is around the middle of the curl. Same weight, no rest.
  • A3. Leaning Forward Biceps Curl: The PML is closer to the top of the curl.

Put them all together and you've got one killer biceps movement.

Like that? Now try it with kettlebell hammer curls!

Gareth Sapstead is a leading strength and physique coach from the UK. He specializes in problem solving and breakthrough training techniques.

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