The Three Bi Laws of Biceps

[POWERJIM]

Ronnie Coleman's Bicep Training
The Three Bi Laws of Biceps

To be honest, biceps have been one of the easiest bodyparts to develop. Thus, in line with the 'you can learn best from the hardgainer' school of thought, the question might be asked, what can a fortunate Ronnie Coleman with 22 inch guns teach a beginner about building trophy - winning biceps?

Quite a bit, I think, as all of my training routines have been constructed after a great deal of thought.

Debunking the Barbell Curl

I never advocate the use of the exercises cited as the kind of mass building for the biceps: the barbell curl.

Like everybody else, when I started bodybuilding, I waned bigger biceps, even tough I am blessed with good arm genetics. I though the route to follow was doing barbell curls, but my early experiences with that exercise taught me that although barbell curls allowed me to use heavy weights, the muscular stress caused by the poundage was in no way being applied 100% to my biceps. I believe that the heavy weights employed for barbell curls encourage the user to cheat through the exercise, perhaps without even knowing it. A person tends to bend the upper torso to let the momentum of the weight take over. In addition, instead of the biceps powering out the reps, forearms and front delts are called into play too much.

You must analyze what kind of development you are aiming for with your biceps training. You should seek full development in terms of thickness and fullness of your biceps muscle attachments, plus optimum accentuation of the biceps peaks. Those aspects are best achieved by exercises that isolate the biceps - ones that allow you to put maximum stress on your biceps throughout the completion of each set. Cheating on barbell curls means that at certain times during the course of a rep, the biceps are given an easy, if not free, ride.

Based on the preceding thought, I came to the conclusion that cable work provided the required dual facilities of isolating the biceps while allowing them to be under constant stress throughout the completion of each set. The latter element is particularly difficult to attain during the negative (descending) part of each rep. This is where cables score heavily. With cables, you can maintain muscular stress during the negative phase to an extent that is not mechanically possible with free weights.

Many authorities claim that cables are solely for advanced bodybuilders, in order 'to refine what they've already built.' I don't agree. Cable work allows you to attack the biceps with 100% concentration, and that sort of exclusive application will make the biceps grow. Muscle fibers don't know whether the stress is being applied by free weights or a machine; they respond only to the level of muscular stress being placed on them. Whatever does the job, will do the job!

The One for All Routine

Although I'm a professional bodybuilder, I feel that the biceps routine I am currently employing for my Olympia preparation is, with minor modifications, suitable for weight trainers of all levels. Let me first detail the training program and then explain how it can be adapted for anybody from beginners on op.

As a police office in Arlington, Texas, I work the 3 to 11 PM shift Sunday through Thursday. I train six days a week at around 11 M, and do my aerobic work after I finish my shift. This is the bodypart split I am using for my 1995 Mr. Olympia appearance.

Day Bodypart
Monday Chest, triceps, calves, abs
Tuesday Quads, hams
Wednesday Back, biceps, calves, abs
Thursday Chest, delts, triceps
Friday Quads, hams, abs
Saturday Back, biceps, delts, calves
Sunday Rest

With my arms measuring 22 inches in contest shape, I don't have to worry too much about building size with my current biceps routine, so I keep my reps high (15 per set) to boost density and hardness.

Current All Purpose Biceps Routine Exercise Sets Reps
One arm cable curls 4 15
Bar cable curls 4 15
Cable crossover curls 4 15

Beginner's Biceps Routine Exercise Sets Reps
One arm cable curls 2 15
2 10
Bar cable curls 2 15
2 10
Cable crossover curls 2 15
2 10

Bi Law One

I start my routine with one arm cable curls. You can do this exercise by finishing a set with one arm at a time (i.e., do a set with the left arm, then complete a set with the right arm) or in alternate right hand to left hand style. Whatever method you use, the main effect of this exercise is to place maximum stress on the peak of each biceps muscle.

At the start of each rep, I let my arm hang fully extended, while still supporting the full pressure of the weight. Then, while keeping the rest of my body motionless, I curl the weight slowly upward. At the midpoint, I hold the weight and 'squeeze' the biceps for a full contraction. Then, I slowly release the weight to the starting position. As stated previously, the descent phase is where cables really come into their own, as they allow you to maintain full stress on the muscles at all times.

i use a weight with which 15 repetitions will be about my limit, but I train to failure, so if during a particular workout I hit 15 and still have something left, I'll continue until a full rep is impossible. I employ the failure principle with all my biceps exercises.

Bi Law Two

My second exercise is bar cable curls. In terms of adding bulk throughout the entire biceps muscle, I find this movement to be superior (for reasons outlined previously) to the standard barbell curl.

The execution is along the same lines as that used with one arm cable curls; I maintain pressure on the biceps throughout the completion of each set and hold the weight in the midpoint position for a peak contraction. However, for the concluding tow sets, but only at every other session, I go past failure and finish the set with two or three forced reps. Just for the sake of variety, I'll substitute rope cable curls for the bar cable version twice a month.

Bi Law Three

I complete my biceps routine with an exercise I call the cable crossover curl, which builds maximum peaks while bulking up the entire biceps muscle. This is a much neglected exercise (it doesn't even have a standard name) but one that seems custom made for a competitive bodybuilder. When you do this movement, you are really hitting a double biceps pose while applying weight resistance. What better biceps movement could there be for a competitive bodybuilder?

I start this exercise by holding cable attachments in each hand. I keep my arms straight, fully extended and parallel with the floor. Then I hit a double biceps pose and, in the fully flexed position, I squeeze the muscles for a maximum burn. Finally, I slowly release the weight to the starting position. Again, the biceps are under pressure throughout the whole set, and as you eke out the reps, you'll find you get a great pump.

A Final Word

Remember, my biceps training routine can be followed by weight trainers of all levels, though for beginners, I would suggest a slight modification to the routine. As you will notice, I advise that a beginner reduce the number of reps and increase the weight on the last two sets of each exercise. This is because a beginner's need for sheer size is more urgent than building hardness and density. The lower rep range and heavier poundages will fulfill that need.

Without letting you ego carry you away, go as heavy as your strength allows for the strict execution of each movement. 'Strict' means no cheating of the exercises by calling secondary muscle groups into play. Your goal is to build the best biceps your genetics will allow, so isolate the biceps and don;t let other muscle groups assist in moving the workload.

The most common biceps training mistake is overtraining. Many bodybuilders train this showcase muscle group too often with too many sets and reps. Working the biceps twice a week with 12 sets per session is enough for anybody. You can't rush progress. As a police officer, I know that undue speed will only mean that sooner or later you will be brought to an abrupt halt.

[howardalex]

is it not a good thing that barbell curls also work your forearms? I would've thought that you should develop all supporting muscles too :S

[POWERJIM]

Originally Posted by howardalex

is it not a good thing that barbell curls also work your forearms? I would've thought that you should develop all supporting muscles too :S

Its getting across that when your working the Bicep or any muscle you want that muscle to be isolated as much as possible, this goes with all bodybuilding exercises.

[howardalex]

Originally Posted by POWERJIM

Its getting across that when your working the Bicep or any muscle you want that muscle to be isolated as much as possible, this goes with all bodybuilding exercises.

ah I follow - is that just for size or does this apply to powerlifting and strength building too?

[NiteHawk]

I do like cable curls because of the constant tension on your biceps but the barbell curl is still a must in my book as well.

[POWERJIM]

Originally Posted by howardalex

ah I follow - is that just for size or does this apply to powerlifting and strength building too?

Powerlifting is different as take for example the Powerlifting stance for bench press, its using most of your body to enable you to bench more weight very far from an isolation movement, however i use the same Bodybuilding principles for working my biceps and triceps, i credit preacher curls for my bicep size, however lets not forget cheat curls which are a real mass builder.

[howardalex]

Originally Posted by POWERJIM

Powerlifting is different as take for example the Powerlifting stance for bench press, its using most of your body to enable you to bench more weight very far from an isolation movement, however i use the same Bodybuilding principles for working my biceps and triceps, i credit preacher curls for my bicep size, however lets not forget cheat curls which are a real mass builder.

I'm doing biceps/back tonight so I'll get doing some cheat curls as well as my hammer curls

[POWERJIM]

Originally Posted by howardalex

I'm doing biceps/back tonight so I'll get doing some cheat curls as well as my hammer curls

Of course Hammer curls are more for forearms, i do them for my forearms too.

[vassille]

Originally Posted by NiteHawk

I do like cable curls because of the constant tension on your biceps but the barbell curl is still a must in my book as well.

I agree with you Nite about the BB ,and once in a while there is a geneticly gifted person that makes novices jump all over the idea. I think a rotation of exercises is the best way to go. It is almost imposible for the biceps to get stronger without geting bigger. Also, when ppl are on gear that changes the game as well.

[Merk0135]

Originally Posted by POWERJIM

Of course Hammer curls are more for forearms, i do them for my forearms too.

hmph, I thought hammer curls were good for mass on the biceps. Am I wrong about this?

[POWERJIM]

Originally Posted by Merk0135

hmph, I thought hammer curls were good for mass on the biceps. Am I wrong about this?

Are you really feeling it on the Biceps more than the forearms? Hammer curls burn my forearms up big time.

[narcsarge]

Interesting read PJ. I have always heard that the straight BB curl was "THE" mass builder for bi's. I do feel it more when I do Isolation exercises or preacher curls. Hmmm? As for Hammer Curls, I do feel it in the forearm tendon where it attaches just below the bicep. Hence, that is why I do them. I have small forearms but I really don't incorporate forearm work.

[meriaiza]

Originally Posted by POWERJIM

Ronnie Coleman's Bicep Training
The Three Bi Laws of Biceps

To be honest, biceps have been one of the easiest bodyparts to develop. Thus, in line with the 'you can learn best from the hardgainer' school of thought, the question might be asked, what can a fortunate Ronnie Coleman with 22 inch guns teach a beginner about building trophy - winning biceps?

Quite a bit, I think, as all of my training routines have been constructed after a great deal of thought.

Debunking the Barbell Curl

I never advocate the use of the exercises cited as the kind of mass building for the biceps: the barbell curl.

Like everybody else, when I started bodybuilding, I waned bigger biceps, even tough I am blessed with good arm genetics. I though the route to follow was doing barbell curls, but my early experiences with that exercise taught me that although barbell curls allowed me to use heavy weights, the muscular stress caused by the poundage was in no way being applied 100% to my biceps. I believe that the heavy weights employed for barbell curls encourage the user to cheat through the exercise, perhaps without even knowing it. A person tends to bend the upper torso to let the momentum of the weight take over. In addition, instead of the biceps powering out the reps, forearms and front delts are called into play too much.

You must analyze what kind of development you are aiming for with your biceps training. You should seek full development in terms of thickness and fullness of your biceps muscle attachments, plus optimum accentuation of the biceps peaks. Those aspects are best achieved by exercises that isolate the biceps - ones that allow you to put maximum stress on your biceps throughout the completion of each set. Cheating on barbell curls means that at certain times during the course of a rep, the biceps are given an easy, if not free, ride.

Based on the preceding thought, I came to the conclusion that cable work provided the required dual facilities of isolating the biceps while allowing them to be under constant stress throughout the completion of each set. The latter element is particularly difficult to attain during the negative (descending) part of each rep. This is where cables score heavily. With cables, you can maintain muscular stress during the negative phase to an extent that is not mechanically possible with free weights.

Many authorities claim that cables are solely for advanced bodybuilders, in order 'to refine what they've already built.' I don't agree. Cable work allows you to attack the biceps with 100% concentration, and that sort of exclusive application will make the biceps grow. Muscle fibers don't know whether the stress is being applied by free weights or a machine; they respond only to the level of muscular stress being placed on them. Whatever does the job, will do the job!

The One for All Routine

Although I'm a professional bodybuilder, I feel that the biceps routine I am currently employing for my Olympia preparation is, with minor modifications, suitable for weight trainers of all levels. Let me first detail the training program and then explain how it can be adapted for anybody from beginners on op.

As a police office in Arlington, Texas, I work the 3 to 11 PM shift Sunday through Thursday. I train six days a week at around 11 M, and do my aerobic work after I finish my shift. This is the bodypart split I am using for my 1995 Mr. Olympia appearance.

Day Bodypart
Monday Chest, triceps, calves, abs
Tuesday Quads, hams
Wednesday Back, biceps, calves, abs
Thursday Chest, delts, triceps
Friday Quads, hams, abs
Saturday Back, biceps, delts, calves
Sunday Rest

With my arms measuring 22 inches in contest shape, I don't have to worry too much about building size with my current biceps routine, so I keep my reps high (15 per set) to boost density and hardness.

Current All Purpose Biceps Routine Exercise Sets Reps
One arm cable curls 4 15
Bar cable curls 4 15
Cable crossover curls 4 15

Beginner's Biceps Routine Exercise Sets Reps
One arm cable curls 2 15
2 10
Bar cable curls 2 15
2 10
Cable crossover curls 2 15
2 10

Bi Law One

I start my routine with one arm cable curls. You can do this exercise by finishing a set with one arm at a time (i.e., do a set with the left arm, then complete a set with the right arm) or in alternate right hand to left hand style. Whatever method you use, the main effect of this exercise is to place maximum stress on the peak of each biceps muscle.

At the start of each rep, I let my arm hang fully extended, while still supporting the full pressure of the weight. Then, while keeping the rest of my body motionless, I curl the weight slowly upward. At the midpoint, I hold the weight and 'squeeze' the biceps for a full contraction. Then, I slowly release the weight to the starting position. As stated previously, the descent phase is where cables really come into their own, as they allow you to maintain full stress on the muscles at all times.

i use a weight with which 15 repetitions will be about my limit, but I train to failure, so if during a particular workout I hit 15 and still have something left, I'll continue until a full rep is impossible. I employ the failure principle with all my biceps exercises.

Bi Law Two

My second exercise is bar cable curls. In terms of adding bulk throughout the entire biceps muscle, I find this movement to be superior (for reasons outlined previously) to the standard barbell curl.

The execution is along the same lines as that used with one arm cable curls; I maintain pressure on the biceps throughout the completion of each set and hold the weight in the midpoint position for a peak contraction. However, for the concluding tow sets, but only at every other session, I go past failure and finish the set with two or three forced reps. Just for the sake of variety, I'll substitute rope cable curls for the bar cable version twice a month.

Bi Law Three

I complete my biceps routine with an exercise I call the cable crossover curl, which builds maximum peaks while bulking up the entire biceps muscle. This is a much neglected exercise (it doesn't even have a standard name) but one that seems custom made for a competitive bodybuilder. When you do this movement, you are really hitting a double biceps pose while applying weight resistance. What better biceps movement could there be for a competitive bodybuilder?

I start this exercise by holding cable attachments in each hand. I keep my arms straight, fully extended and parallel with the floor. Then I hit a double biceps pose and, in the fully flexed position, I squeeze the muscles for a maximum burn. Finally, I slowly release the weight to the starting position. Again, the biceps are under pressure throughout the whole set, and as you eke out the reps, you'll find you get a great pump.

A Final Word

Remember, my biceps training routine can be followed by weight trainers of all levels, though for beginners, I would suggest a slight modification to the routine. As you will notice, I advise that a beginner reduce the number of reps and increase the weight on the last two sets of each exercise. This is because a beginner's need for sheer size is more urgent than building hardness and density. The lower rep range and heavier poundages will fulfill that need.

Without letting you ego carry you away, go as heavy as your strength allows for the strict execution of each movement. 'Strict' means no cheating of the exercises by calling secondary muscle groups into play. Your goal is to build the best biceps your genetics will allow, so isolate the biceps and don;t let other muscle groups assist in moving the workload.

The most common biceps training mistake is overtraining. Many bodybuilders train this showcase muscle group too often with too many sets and reps. Working the biceps twice a week with 12 sets per session is enough for anybody. You can't rush progress. As a police officer, I know that undue speed will only mean that sooner or later you will be brought to an abrupt halt.

Great post!

[BiggerGuns=LongerDrives]

Originally Posted by Merk0135

hmph, I thought hammer curls were good for mass on the biceps. Am I wrong about this?

I love Hammers, but I dont do them for bicep mass

They are more for the tie in area and the forearms, the biceps to lesser degree.

[Merk0135]

Originally Posted by BiggerGuns=LongerDrives

I love Hammers, but I dont do them for bicep mass

They are more for the tie in area and the forearms, the biceps to lesser degree.

hmph, I do find it hard to hold onto the DB at higher weights so it probably is tough on the forearms. My grip sucks.

[BiggerGuns=LongerDrives]

Originally Posted by Merk0135

hmph, I do find it hard to hold onto the DB at higher weights so it probably is tough on the forearms. My grip sucks.

Yeah my left DB usually gives out on Hammers and thats because my grip sucks in my left hand

[Merk0135]

This brings me to the question on what are good mass builders for the biceps? I've always thought BB curls, hammer curls and DB curls were the best but this thread is making me think twice.

[NiteHawk]

Barbell curls are great for building mass. But like the article said and Ive seen it numerous times in the gym, people use too much weight and do a lot of cheating on this exercise. Their back moves so much it looks like they are trying to do a back flip. Loose form is one thing but cheating is another.

Another thing I like to do when doing barbell curls is after I curl the weight up, I slowly drop the bar pulling my elbows in and keeping the bar close to my body as possible when bringing it to the starting point. This keeps a lot more tension in the bicep. Try it next time, you will feel the difference!

Other good exercises are...

Incline DB curls
Cable Curls
Spider Curls
Non-Supported Concentration Curls
Hammer Curls

[RoyceDa59]

Heavy back work like rows and pullups/pull downs hit your biceps a lot