LOL! Great response from Joe Defranco on his site from an old Q&A in 2004. Obviously, this is a little outdated compared to the newest article and his recommendations for “Washed-up Meatheads” that want to add an extra vanity day, but it’s get info regardless:
Q:[i] Hi coach!
How can I cycle in some direct biceps work into a Westside-style routine? Do your athletes do direct biceps work when doing Westside training?
Keep up the GREAT work with the website!
All the best,
A: Andy, I have a confession to make, “Our athletes train their biceps.” I know it’s a badge of honor for strength coaches to say that they don’t allow their athletes to perform biceps exercises, but I had to confess.
Granted, biceps are NOT a focus in our program, but we do train them. I’m a big believer in the mental aspect of training. And for some reason, athletes of all levels love walking out of the gym with a biceps pump. I have no problem throwing in some biceps curls at the end of an upper body workout if it boosts my athlete’s confidence.
An easy way to do this is to superset them with the last exercise of your upper body workouts. Here’s a copy of my max-effort upper body workout from last Monday:
A. Reverse band bench press (green bands) worked up to 505 lbs for 1 rep
B. 4-board press - 4 sets of 5 reps increasing the weight
C1. Lat pulldowns - 4 sets of 10 reps
C2. Kneeling scarecrows - 4 sets of 10 reps
D1. Dumbbell shrugs - 3 sets of 10 reps
D2. Straight bar preacher curls - 3 sets of 10 reps
You can incorporate another biceps exercise at the end of your other upper body workout as well. If 2 exercises a week aren’t enough, take up bodybuilding.