1. I find that the best rep range for biceps is 10-12, but it needs to be a hard 10-12. You have to be digging deep and wondering if you’re going to make it through the set once you get to reps seven, eight and nine. Occasionally, I train heavier and complete just six reps with a partner. This is to focus on strength and to force the muscle to respond. You definitely get out of it what you put into it, so if you put in submaximal effort, you won’t be building the guns you seek.
2. I keep my biceps routine fresh by changing it every 4-6 weeks. Any fewer than four weeks and you’re not going to be sure that it’s working, and any longer than that and the routine starts to get stale. You have to give a workout time to produce results.
3. I’m a free-weight guy, but cables do have value. I incorporate training with cables into my biceps routine for a different feel and stimulus. Some people think that cables can’t make you grow, but with the right weight and proper form, cables can be very productive. A good combination of both is the best approach.
4. The biggest mistake I see people make when working biceps is they give their lower back and front delts a workout by swinging the weight. I don’t mind incorporating a slight degree of cheating because I think it can be great for busting plateaus, but the first focus should be on choosing the right weight to complete the desired number of reps with strict form. The more weight you move, the more stress that’s put on the muscle, resulting in more growth. But you have to use a weight you can lift. Remember also that cheating increase injury.
5. I use volume training every couple of weeks to mix things up. I’ll do 10 sets of 10 reps with one heavy exercise (like barbell curls) and finish off with 2-3 sets of a lighter cable or dumbbell movement. This is an advanced technique that requires you to have a solid foundation. I incorporate volume training into my workout for four weeks, about every eight weeks.
