If you think that you know all there is to know about natural bodybuilding biceps training, think again. I was honored to have my good friend and IFBB Pro Ben Pakulski take some time out of his busy schedule (and Mr. Olympia preparation) to come with me at the PowerHouse gym in Downtown Tampa to share with me some solid biceps training tips. These tips, when applied to the letter, and in conjunction with the proper diet, will add an extra inch to your arms in no time!
Because when Ben talks I listen, instead of writing an article about what he showed me, I took the camera with me to the gym and filmed live! So make sure that you check out the three videos below in which Ben takes me through a serious biceps workout that made my arms completely explode! As you will see, there is not a lot of weight used. The magic is in the proper exercise execution and the application of tension in the biceps! And of course, you will see how Ben will talk about certain things you can do to make regular exercises like dumbbell curls, cable curls and incline curls be 10 times more effective!
So check out the workout videos below, try the principles out, and let me know how they work for you!
Natural Bodybuilding Biceps Workout with Ben and Hugo, Pt. 2: Cable Curls (Ben Pakulski Style)
Natural Bodybuilding Biceps Workout with Ben and Hugo, Pt. 3: Incline Curls (with a nice little trick from Ben)
By the way, if you have found this knowledge useful you may want to check out Ben’s MI-40 program, which is jam packed with muscle building information. And if you choose to get it, I will also give you my Body Re-Engineering program for FR E E. For details and review of the MI-40 program click here.
How Many Sets to Do?
Up to you. If you want to keep your workout short, you can do 2 sets per exercise of anywhere from 8-15 reps. If you can afford more time you can do as many as 4.
Biceps Workout Notes:
1) Train the biceps twice a week.
2) You can do them in conjunction with your chest and triceps, or your back, or your chest and shoulders. For more information on different training splits please take a look below:
Bodybuilding Training Split #1:
Day 1: Chest, Biceps, Triceps
Day 2: Legs
Day 3: Back, Shoulders, Abs
Day 4: Rest
Day 5: Start Over
Bodybuilding Training Split #2:
Day 1: Chest, Back, Abs
Day 2: Legs
Day 3: Shoulders, Biceps, Triceps
Day 4: Rest
Day 5: Start Over
Bodybuilding Training Split #3:
Day 1: Chest, Shoulders, Triceps
Day 2: Legs
Day 3: Back, Biceps, Abs
Day 4: Rest
Day 5: Start Over
Try this out and let me know what you think!
Great post- definitely am going to have to try a few of these out. The MI-40 program sounds great!