The Most Effective Biceps Workout (SIZE AND DEFINITION)

With the return of the perfect workout series, I am updating the perfect biceps workout to give you the best biceps workout you can do. The biggest difference is that I am giving you not just one, but two perfect bicep workouts for you to try that are not just randomly thrown together, but are based

so you want the perfect biceps I can do that for you but I’m going to show you how to do it with the perfect bicep workout actually not just one but two and it starts here with our first exercise and with that guys I will caution you that it’s never just what you do but how you do it so stick with me here cuz I’m going to break down exactly how to do what we’re doing so that you can walk away with a plan for those perfect biceps and we start with the barbell strip curl into a cheek curl now this must be the most classic barbell combination that I ever did that is highly responsible for the biceps that I built and I started this at about 13 or 14 years old and I used it for the rest of my life and the reason why is because it works and what we’re basically doing is you can see with my back up against the wall removing any of the momentum and forcing the biceps to do the work it’s the first rule of getting a muscle to grow is to make it actually do the work and I take it to failure using a 6 to8 rep max weight okay as soon as I reach failure I’m not done and that’s one of the main Concepts I don’t want you to ever Overlook you cannot just train to fail failure but through failure and when you do it in a way that over exaggerates the Ecentric portion of the lift that you’re doing you can get even greater gains and that’s where we go into the cheek curl and with the cheek curl yes I am using some momentum to get the weight up to the top after doing those strict repetitions but only to put me in position to do another Ecentric lowering and what that does is it puts more strain and stress in a good way on your biceps and it’s probably the thing that was most responsible for getting me to grow two to three sets 6 to eight rep max for this first exercise then we move on to the dumbbell crossbody Hammer curl so now if you want to develop an upper arm that’s impressive then you want to make sure that you’re working on the brachialis also and my favorite way to do it is not just with a typical Hammer curl done in this neutral position but to actually flip them completely over into a fully pronated position which happens with the cross body Hammer curl variation that now kind of maximally turns down the activation of the biceps because we’re not supinated we’re in their opposite position and what that will do is force more of that other arm flexor the brachialis to do more of the work and what’s key here is that as this muscle develops it gives you that noticeable width in the bicep so when people look at you from the front they fill the shirt sleeves and they look like there’s some upper arm thickness and a lot of people complain about not being able to see that it’s probably because you’re not doing enough dedicated brachialis work and the dumbbell crossbody Hammer curl is my favorite way to do that two to three sets of 10 to 12 rep max failure here again we say form failure each arm which is what FF stands for then we go into our third exercise now you’ve probably heard about the importance of the stretch position for making a muscle grow you may have heard too much about the importance of the stretch position in terms of making the muscle grow so much so that people give you really ridiculous looking bicep exercises that don’t really Merit the positioning that you’re putting your body in to do them you don’t really need to do that much what you need to do though is get your elbow back behind your body and get it into a position where when you extend your elbow you’re going to get more of a stretch on the body biceps and we do that with something called the cable stretch drag curl now Vince Gonda was popular for creating the drag curl done with just dumbbells or a barbell in space but I think you’re a little bit limited there in terms of the stretch capacity because you’re not getting the arm back behind your body when that barbell hits up against your thighs but when we do it this way again the how not just the what when we do it this way you’re getting the benefit of that stretch and what’s really nice about this is when you do your two to three sets taking them all the way to failure you don’t have to stop at just failure again you can continue to rep out in this case some partial repetitions so you get to and through failure where again I believe the true growth lies again some will disagree with the importance of that I believe it’s highly important if you want to see your best growth and then we end this workout with one set of something called the mener pull down now if you’re not familiar with Mike mener I would suggest that you go look up some of his older work because he was one of the first guys to really push the concept of high-intensity training and offset to that you didn’t have to do a lot of work but you did have to be willing to work hard this was the exercise he claimed was the most effective bicep building exercise you could possibly do there’s a variation as you can see here of the close grip underhand pull down what I would caution you here is not to try to use your lats on the exercise and he didn’t want that either I want you to actually feel as if you’re pulling the bar down or curling the bar down so you can achieve this by leaning back a little bit and leading with the hands okay not with the elbows but lead with the hands try to pull the bar back down towards you and we perform this as something called a trap set and what’s key about this is it increases the amount of tension and the time that you are under tension which leads to a much greater growth stimulus we do it with one set of 10 reps now how am I doing this you can see there’s a weird Cadence going on you basically do the first rep at a Cadence of down to one up to one then the second rep is down 2 seconds through the concentric and up for two and as you can see here down for three up for three down for four up for four down for five up for five now when you reach the top of this Pinnacle here at 5 Seconds down and 5 Seconds up now you have to do another one of those repetitions and this is where we get the Trap set from because it kind of goes in this trapezoidal fashion here up to five one more to five and then you work your way back down 4 4 3 3 22 1 one that one set is all you’re going to need here you use a weight of 12 to 50 and rep max to get the job done it’s brutal but it’s a great way to end this workout and that again is the first first of two bicep workouts which leads us obviously to workout number two now I know for some of you might be thinking there’s no way I’m going to be able to remember this that’s why you’re going to watch this video 44 times which would help me out no actually what I’m going to do is I’m going to actually hook you up I’m going to give you a way to get these workouts so you can take them with you to the gym all right I’m also going to give you a specific breakdown of how you can schedule them no matter how you’re training right now but that’s after we go through this specific workout and this second one here starts off with one of my favorite exercises of all time and this is the first one I ever did so I said from 13 I was doing the strict curl cheek curl thing from about eight years old I was doing the chin up and I was doing this on field day with the flexed arm hang and I won every single time and you should start to learn how to do this too because this is where you will start to build some pretty massive biceps controlling your own body weight in space and you’re going to use a weight that causes failure in the six to eight rep range and sometimes I think people don’t look