@perkfitt: BICEP Building 101 📝 fr33 week of workouts in b!0 #bicepstraining #biceps #hypertrophytraining #bodybuildingtips If you’re trying to build some bigger biceps, this is how I would go about structuring your bicep training. 1️⃣ Mid Position Curl ➖Dumbbell or Barbell Curl (seated or standing) ➖Cable Curl ➖Alternating Supinated Dumbbell Curl These will target both the long and short head of your biceps in the mid position (and this is where your biceps have the most leverage) 2️⃣ Short Position Curl ➖Bilateral Preacher Curl (machine, dumbbell, barbell) ➖Spider Curl ➖High Cable Curl ➖ Unilateral Preacher Curl These will target both the long and short head of your biceps a more shortened position 3️⃣ Hammer Curl ➖Dumbbell Hammer Curl ➖Cable Hammer Curl ➖Rope Hammer Curl These will bias your brachialis 4️⃣ Head Specific Work (for advanced trainees trying to bring up weak points) 🅰️ Short Head Bias ➖Concentration Curl ➖Internally Rotated Cable Curl ➖Hanging Cheat Curl 🅱️ Long Head Bias ➖Incline Curl ➖Bayesian Curl And that’s it. Combine 2-3 movements per session and train close to failure with intensity. Pair that with a caloric surplus and you are on your way to building bigger biceps. fits ➖ @asrv supps ➖ @myprotein code PERKFITT for 40%off

Corey Perkins

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Friday 13 December 2024 20:42:58 GMT