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How To Design a Program To Grow Huge Biceps

Show off your guns!

Biceps. For some reason, it is a muscle group a majority of people want to work on and show off. Find out how to design a program to grow huge biceps.

The biceps are an incredibly small muscle group compared to almost every other muscle that people focus on in the gym. It’s not even the biggest muscle group in our arm, but somehow it is what you usually show off when persuading people about how strong you are.

So big biceps mean, in our society, that you are strong. No wonder people want to grow their guns and to know how to do it you can look to someone who knows all about hypertrophy: Dr Mike Israetel.

Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, made a video explaining how to design a program to grow huge biceps. Check it out.

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How To Design a Program To Grow Huge Biceps

There is a lot of information on how to design a program to grow huge biceps. Mike Israetel first talks about why you would want to create a specialised training program:

  • Grow one muscle group in relation to others
  • You can create as many specialised programs as you want, as long as you can recover from them properly

To design a proper training program, you need to:

  • Be specific – choose the best exercises, modalities, and rep ranges for that muscle
  • Prioritise – train that muscle group first on most training days
  • Frequency – higher frequencies work better (3-4x is usually the sweet spot)
Dan Bailey bicepsSource: Photo courtesy of CrossFit Inc.

So how to design a program to grow huge biceps? Taking into consideration what you’ve read above, this is how you do it:

  • Consider training biceps 3-4 times a week
  • Train right before you train your back or the day after
  • Include heavy curls and attack your biceps from multiple angles
  • Start with sets of 2-6 per session for biceps and make sure you feel the pump
  • Use a rep range that gets you the best SFRs (Stimulus to Fatigue Ratio)
  • Generally, start most sessions with 5-10 reps
  • Do heavier work earlier in the week

Mike Israetel also explains how to progress through your program by adding a set to the session if you’re no longer sore after a workout, start implementing lifting with 3 reps in reserve (RIR) and add load or reps weekly.

Best Bicep Tip for Any Exercise

And there you have it: how to design a program to grow huge biceps. If you want it easier, after gathering all this information above, Mike Israetel also shows a sample plan for the first week of a bicep training program.

Monday:

  • Straight bar biceps curls – 2 sets 5-10 reps (3 RIR)
  • Incline dumbbell curls – 2 sets 10-15 reps (3 RIR)

Tuesday:

  • Behind-body freemotion cable curls – 2 sets 5-10 reps
  • Behind-body freemotion cable curls myoreps – 2 sets 10-20 reps

Thursday:

  • Incline dumbbell curls – 2 sets 5-10 reps
  • Incline dumbbell curls myoreps – 2 sets 10-20 reps

Saturday:

  • EZ bar curls – 2 sets 5-10 reps
  • Supinating rope cable curls – 2 sets 20-30 reps

If you want to know more about how to design a program to grow huge biceps, see all the information Mike Israetel has to share in the video below.

VIDEO – How To Design a Program To Grow Huge Biceps

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The Fastest Way to Grow Your Biceps in 60 Days

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