There are many instances where people search for “new” and “inventive” training methods that will pack on gobs of muscle and often in this pursuit of new techniques they overlook the basics. I’ll warn you right now the routine I am going to suggest may not look real flashy but it will be effective.
The best mass building biceps routines incorporate the Max-OT principles and are revolved around free weight exercises like barbell and dumbbell curls. These basic free weight exercises allow you to achieve maximum overload on the targeted area while using a full and natural range of motion.
Using the Max-OT principles means keeping the volume of total sets low and the intensity high. Here is an example of an effective Max-OT biceps routine:
- Barbell Curls: 3 sets 4-6 reps (After warm-up)
- Standing Dumbbell Curls: 2 sets 4-6 reps
This routine may not look fancy on paper but you can be assured if you apply the intensity it will blast your biceps and stimulate maximum muscle growth.
Believe. Achieve.
18 comments
Leave a Reply
Follow Me….
Jeff,
Thanks for the tip. I'm going to begin weight training next month at my college. Do you recommend cable preacher curls? I hear the resistance with cables is more even as opposed to free weights. http://www.musclehack.com/build-huge-biceps-with-this-unique-exercise/
BTW, I learned about from Mark McManus of musclehack.com. I actually do believe you to be drug free but blessed with bodybuilding genetics. I am very impressed by you nonetheless. You and Mark are an inspiration to me to build my body.
So far, I've doing some diamond pushups (the ones that target your triceps) as my body weight is high enough intensity on my triceps to reach muscle failure before the 10th set in good form of course. I've done six sets even though I'm only able to do about 4 on my 6th set. I can feel the soreness, but along with adequate nutrition, my triceps are bigger because I can't grip my arm as much as I used to, and I'm a hard gainer.
Hi Jeff, I noticed in your 5 day max OT schedule, you recommend doing 5 sets of squats and 2 sets of stiff legged deadlifts (and follow up with calves). I think this is too much for me – 5 sets of squats completely destroys me (I start seeing stars!) but I am quite OK with doing about 3 sets. Could you please comment? Thanks/Shanx.
I like to have 5 "pressing" sets for legs so you could break them up over squats and leg presses for example.
I prefer free weights to cables.
G'day Jeff,
I do the MAX OT dilligently. Lift heavy and I diet well. I drink the whey and take my vitamins.
My arms are still slow responders. Even after a year, I maybe have grown them 1/4".
Frustrating….
G'day Jeff… We used to correspond a bit when you were in Golden and I was in North Carolina.
Anyway, My arms are stuck and not really growing. I think I have hit a 12 month plateau. I train max ot and diet well. I would like one more inch on my arms…
Any tips?
Stick with the basics and work to execute the Max-OT principles to the best of your ability. The rest is nutrition and consistently executing those principles for long periods of time.
Hi Jeff,
Should we perform bicept with straight bar curl or curl bar curl?
Either is fine. Use which ever you feel strongest with.
Hi Jeff, every time i do a barbell curl, i always feel this razor like pain in my forearms, is that normal?
That is a fairly common complaint. You can try to release the bar very slowly after each set. You can also experiment with grip width. In my experience the pain will decrease overtime until it is a non issue. Many many years ago I would experience a similar thing during barbell curls and it went away on its own and never returned.
Oh okay, because I thought I caught an injury…Thanks Jeff, that puts my mind at ease..
Hi Jeff, simeple question I am comfortable with bothe ez curl bar and standard I prefer standard in your opinion which is better to achieve the best results throughout my arms? Thank you for your time
Ben
Both are good movements. I prefer the standard straight bar.
Hi jeff, I ask you about squat. I always squat every week about 4-5 heavy sets. It is fine! Thanks Jeff.
Yes. My leg workouts always contain squats.
Hey Jeff, quick question. I can’t seem to improve on my straight bar curls, I struggle to get 5 reps with 115 but can do 110 6 times, this has been going on now for a couple months and I can’t seem to break that plateau,any suggestions?
I would just keep executing. If you are getting worked at that rep level you know you are effectively achieving the desired overload to produce the maximum growth response. Keep executing the principles with careful attention to pre/post workout nutrition and supplementation.