What would you recommend as the absolute fastest, quickest way to add pure size on my biceps without regard to anything else at all? No holds barred, nothing off limits, don’t care about strength, and have a limited time to try to make this happen?
You know I never really ask about anything arm related, being mostly a powerlifting and performance guy, so I am really hoping you will take time to answer this one :). I am doing some stage acting/ production stuff for film in the next 8 weeks or so, and I am happy with my power look other than biceps specifically. Basically, this becomes a “hollywood” thing, but I feel fine about the other power look muscles as they have received good attention and focus.
Yes I do know how to train them “normally” and have done so in the past (i.e. as part of a normal split), but recently I very rarely do serious work for them unless they are paining me with elbow inflammation. To be completely honest a) I honestly despise bicep training and b) I have had other priorities I feel have been more productive.
The only 1 single caveat I would have is that Wednesdays are my heavy DL and back thickness/row days and I would not want to be debilitatingly sore in my biceps for rowing work and pulls that one single day of the week haha.
How would you do it?[/quote]
I would train biceps / triceps 4x a week.
Sunday: Biceps & Triceps heavy
Monday: Biceps & Triceps pump
Wednesday: Deadlift / heavy back / Heavy biceps
Thursday: Biceps crazy ass pump
Friday: Bench press / Delts / Chest / Heavy triceps
DAY 1. Biceps & Triceps heavy
A1. Close-grip decline bench press x 4-6 reps
A2. Standing barbell curl x 4-6 reps
B1. Triceps dips x 4-6 reps
B2. Hammer curl x 4-6 reps
C1. Top half bench press from pins x 4-6 reps
C2. Reverse curl x 4-6 reps
DAY 2. Biceps & Triceps pump
A1. Preacher curl high double contraction x 8-10
A2. Rope triceps extension low double contraction x 8-10
B1. Preacher low double contraction x 8-10
B2. Rope triceps extension high double contraction x 8-10
C1. Preacher curl 8-10 full reps + maximum top partials
C2. Rope triceps extension 8-10 full reps + maximum top partials
D1. Preacher curl 8-10 full reps + maximum bottom partials
D2. Rope triceps extension 8-10 full reps + maximum bottom partials
DAY 4 (deadlift and back)
Do 5-6 sets of 6-8 reps on a biceps exercise
Reverse grip preacher curl x 8-10 reps
Reverse grip standing curl (same weight max reps)
Preacher curl x max reps (same weight)
Standing curl x max reps (same weight)
Preacher curl isometric hold at 90 deg x max time (same weight)
Rest 4 minutes between sets, do 6 sets
DAY 6 (bench, chest, delts day)
Do 5-6 sets of 6-8 reps of a triceps extension