Quite a bit, I think, as all of my training routines have been constructed after a great deal of thought.

--------------------------------------------------------------------------------

Debunking the Barbell Curl

--------------------------------------------------------------------------------

I never advocate the use of the exercises cited as the kind of mass building for the biceps: the barbell curl.

Like everybody else, when I started bodybuilding, I waned bigger biceps, even tough I am blessed with good arm genetics. I though the route to follow was doing barbell curls, but my early experiences with that exercise taught me that although barbell curls allowed me to use heavy weights, the muscular stress caused by the poundage was in no way being applied 100% to my biceps. I believe that the heavy weights employed for barbell curls encourage the user to cheat through the exercise, perhaps without even knowing it. A person tends to bend the upper torso to let the momentum of the weight take over. In addition, instead of the biceps powering out the reps, forearms and front delts are called into play too much.

You must analyze what kind of development you are aiming for with your biceps training. You should seek full development in terms of thickness and fullness of your biceps muscle attachments, plus optimum accentuation of the biceps peaks. Those aspects are best achieved by exercises that isolate the biceps - ones that allow you to put maximum stress on your biceps throughout the completion of each set. Cheating on barbell curls means that at certain times during the course of a rep, the biceps are given an easy, if not free, ride.

Based on the preceding thought, I came to the conclusion that cable work provided the required dual facilities of isolating the biceps while allowing them to be under constant stress throughout the completion of each set. The latter element is particularly difficult to attain during the negative (descending) part of each rep. This is where cables score heavily. With cables, you can maintain muscular stress during the negative phase to an extent that is not mechanically possible with free weights.

Many authorities claim that cables are solely for advanced bodybuilders, in order 'to refine what they've already built.' I don't agree. Cable work allows you to attack the biceps with 100% concentration, and that sort of exclusive application will make the biceps grow. Muscle fibers don't know whether the stress is being applied by free weights or a machine; they respond only to the level of muscular stress being placed on them. Whatever does the job, will do the job!

--------------------------------------------------------------------------------

The One for All Routine

--------------------------------------------------------------------------------

Although I'm a professional bodybuilder, I feel that the biceps routine I am currently employing for my Olympia preparation is, with minor modifications, suitable for weight trainers of all levels. Let me first detail the training program and then explain how it can be adapted for anybody from beginners on op.

As a police office in Arlington, Texas, I work the 3 to 11 PM shift Sunday through Thursday. I train six days a week at around 11 M, and do my aerobic work after I finish my shift. This is the bodypart split I am using for my 1995 Mr. Olympia appearance.

Day Bodypart
Monday Chest, triceps, calves, abs
Tuesday Quads, hams
Wednesday Back, biceps, calves, abs
Thursday Chest, delts, triceps
Friday Quads, hams, abs
Saturday Back, biceps, delts, calves
Sunday Rest

With my arms measuring 22 inches in contest shape, I don't have to worry too much about building size with my current biceps routine, so I keep my reps high (15 per set) to boost density and hardness.

Current All Purpose Biceps Routine Exercise Sets Reps
One arm cable curls 4 15
Bar cable curls 4 15
Cable crossover curls 4 15

Beginner's Biceps Routine Exercise Sets Reps
One arm cable curls 2 15
2 10
Bar cable curls 2 15
2 10
Cable crossover curls 2 15
2 10

--------------------------------------------------------------------------------

Bi Law One

--------------------------------------------------------------------------------

I start my routine with one arm cable curls. You can do this exercise by finishing a set with one arm at a time (i.e., do a set with the left arm, then complete a set with the right arm) or in alternate right hand to left hand style. Whatever method you use, the main effect of this exercise is to place maximum stress on the peak of each biceps muscle.

At the start of each rep, I let my arm hang fully extended, while still supporting the full pressure of the weight. Then, while keeping the rest of my body motionless, I curl the weight slowly upward. At the midpoint, I hold the weight and 'squeeze' the biceps for a full contraction. Then, I slowly release the weight to the starting position. As stated previously, the descent phase is where cables really come into their own, as they allow you to maintain full stress on the muscles at all times.

i use a weight with which 15 repetitions will be about my limit, but I train to failure, so if during a particular workout I hit 15 and still have something left, I'll continue until a full rep is impossible. I employ the failure principle with all my biceps exercises.

--------------------------------------------------------------------------------

Bi Law Two

--------------------------------------------------------------------------------

My second exercise is bar cable curls. In terms of adding bulk throughout the entire biceps muscle, I find this movement to be superior (for reasons outlined previously) to the standard barbell curl.

The execution is along the same lines as that used with one arm cable curls; I maintain pressure on the biceps throughout the completion of each set and hold the weight in the midpoint position for a peak contraction. However, for the concluding tow sets, but only at every other session, I go past failure and finish the set with two or three forced reps. Just for the sake of variety, I'll substitute rope cable curls for the bar cable version twice a month.

--------------------------------------------------------------------------------

Bi Law Three

--------------------------------------------------------------------------------

I complete my biceps routine with an exercise I call the cable crossover curl, which builds maximum peaks while bulking up the entire biceps muscle. This is a much neglected exercise (it doesn't even have a standard name) but one that seems custom made for a competitive bodybuilder. When you do this movement, you are really hitting a double biceps pose while applying weight resistance. What better biceps movement could there be for a competitive bodybuilder?

I start this exercise by holding cable attachments in each hand. I keep my arms straight, fully extended and parallel with the floor. Then I hit a double biceps pose and, in the fully flexed position, I squeeze the muscles for a maximum burn. Finally, I slowly release the weight to the starting position. Again, the biceps are under pressure throughout the whole set, and as you eke out the reps, you'll find you get a great pump.

--------------------------------------------------------------------------------

A Final Word

--------------------------------------------------------------------------------

Remember, my biceps training routine can be followed by weight trainers of all levels, though for beginners, I would suggest a slight modification to the routine. As you will notice, I advise that a beginner reduce the number of reps and increase the weight on the last two sets of each exercise. This is because a beginner's need for sheer size is more urgent than building hardness and density. The lower rep range and heavier poundages will fulfill that need.

Without letting you ego carry you away, go as heavy as your strength allows for the strict execution of each movement. 'Strict' means no cheating of the exercises by calling secondary muscle groups into play. Your goal is to build the best biceps your genetics will allow, so isolate the biceps and don;t let other muscle groups assist in moving the workload.

The most common biceps training mistake is overtraining. Many bodybuilders train this showcase muscle group too often with too many sets and reps. Working the biceps twice a week with 12 sets per session is enough for anybody. You can't rush progress. As a police officer, I know that undue speed will only mean that sooner or later you will be brought to an abrupt halt.

To be honest, biceps has been one of da easiess bodyparts t'develop, man, as enny fool kin plainly see. Thus, in line wid da 'yo' kin larn bess fum da hardgainer' skoo of thunk, da quesshun might be axed, whut kin a fo'tunate Ronnie Coleman wid 22 inch guns larn a beginna about buildin' trophy - winnin' biceps? Quite a bit, Ah reckon, as all of ma trainin' routines has been cornstrucked af'a a phat deal of thunk, knows whut ah's sayin'? -------------------------------------------------------------------------------- Debunkin' da Barbell Curl -------------------------------------------------------------------------------- Ah neva advocut da use of da exercises cited as da kind of mass buildin' fo da biceps: da barbell curl, knows whut ah's sayin'? Like ev'rybody else, when Ah started hidebuildin', Ah waned trimenjusga biceps, even tough Ah be blessed wid phat arm junetics, man, as enny fool kin plainly see. Ah though da route t'foller wuz doin' barbell curls, but ma early experiences wid dat exercise taught me dat although barbell curls allered me t'use heavy weights, da mooscular stress cuzd by da poun'age wuz in naw way bein' applied 100% t'ma biceps, man, as enny fool kin plainly see. Ah believe dat da heavy weights employed fo barbell curls incourage da usa t'cheat through da exercise, perhaps wifout even knowin' it, man, as enny fool kin plainly see. A varmint tends t'bend da uppa to'so t'let da momentum of da weight take on over, man, as enny fool kin plainly see. In addishun, instead of da biceps powerin' out da reps, fo'earms 'n front delts be called into play 'n all much, man, as enny fool kin plainly see. Yo' ass gots t'analyze whut kind of development yo' ass be aimin' fo wid yo' biceps trainin', man, as enny fool kin plainly see. Yo' ass sh'd seek full development in terms of thickness 'n fullness of yo' biceps mooscle attachments, plus oppimum accentuashun of da biceps peaks, man, as enny fool kin plainly see. Them aspecks be bess achieved by exercises dat isolate da biceps - ones dat aller yo' ass t'put maximum stress on yo' biceps throughout da compleshun of etch set n' shit. Cheatin' on barbell curls means dat at sartin times durin' da course of a rep, da biceps be given an easy, eff'n not free, ride, knows whut ah's sayin'? Based on da precedin' thunk, Ah came t'da cornclushun dat cable wawk provided da required jool facilities of isolatin' da biceps while allerin' 'em t'be unda cornstant stress throughout da compleshun of etch set, man, as enny fool kin plainly see. Da latta element be particularly difficult t'attain durin' da negative (dexcendin') part of etch rep n' shit. Dis be whar cables sco'e heavily, knows whut ah's sayin'? Wif cables, yo' ass kin maintain mooscular stress durin' da negative phase t'an extent dat be not mechanically postible wid free weights, man, as enny fool kin plainly see. Menny autho'ities claim dat cables be solely fo advanced hidebuilders, in o'da 'to refine whut they've already built.' Ah doesn't agree n' shit. Cable wawk allers yo' ass t'attack da biceps wid 100% corncentrashun, 'n dat so't of exclusive applicashun gots t'make da biceps grow, man, as enny fool kin plainly see. Muscle fibers doesn't knows whetha da stress be bein' applied by free weights o' a machine; they respond only t'da level of mooscular stress bein' placed on them n' shit. Whut in tarnationeva does da job, gots t'do da job! Fry mah hide! -------------------------------------------------------------------------------- Da One fo All Routine -------------------------------------------------------------------------------- Although ah's a professhunal hidebuilder, Ah feel dat da biceps routine Ah be currently employin' fo ma Olympia prepareeshun is, wid mino' modificashuns, sueytable fo weight trainers of all levels, man, as enny fool kin plainly see. Let me fust detail da trainin' program 'n then explain how dat shit kin be adapped fo ennybody fum beginners on op n' shit. As a po-lice office in Arlin'ton, Texas, Ah wawk da 3 t'11 PM shif' Sunday through Thursday, man, as enny fool kin plainly see. Ah train six days a week at aroun' 11 M, 'n does ma aerobic wawk af'a Ah finish ma shif' n' shit. Dis be da hidepart split Ah be usin' fo ma 1995 Mr, knows whut ah's sayin'? Olympia appeareence n' shit. Day Hidepart Monday Chest, triceps, calves, abs Tuesday Quads, hams Wednesday Back, biceps, calves, abs Thursday Chest, delts, triceps Friday Quads, hams, abs Saturday Back, biceps, delts, calves Sunday Ress Wif ma arms measurin' 22 inches in corntess shape, Ah doesn't has t'wo'ry 'n all much about buildin' size wid ma current biceps routine, so Ah keep ma reps high (15 pa set) t'boost density 'n hardness, man, as enny fool kin plainly see. Current All Purpose Biceps Routine Exercise Sets Reps One arm cable curls 4 15 Bar cable curls 4 15 Cable crostova curls 4 15 Beginner's Biceps Routine Exercise Sets Reps One arm cable curls 2 15 2 10 Bar cable curls 2 15 2 10 Cable crostova curls 2 15 2 10 -------------------------------------------------------------------------------- Bi Law One -------------------------------------------------------------------------------- Ah start ma routine wid one arm cable curls, man, as enny fool kin plainly see. Yo' ass kin does dis exercise by finishin' a set wid one arm at a time (i.e., does a set wid da lef' arm, then complete a set wid da right arm) o' in alternate right han' t'lef' han' style, knows whut ah's sayin'? Whut in tarnationeva method yo' ass use, da main effeck of dis exercise be t'place maximum stress on da peak of etch biceps mooscle, knows whut ah's sayin'? At da start of etch rep, Ah let ma arm hang fully extended, while still suppo'tin' da full pressure of da weight n' shit. Then, while keepin' da ress of ma hide moshunless, Ah curl da weight slowly upward n' shit. At da midpoint, Ah hold da weight 'n 'squeeze' da biceps fo a full corntrackshun n' shit. Then, Ah slowly release da weight t'da startin' posishun, knows whut ah's sayin'? As stated previously, da dexcent phase be whar cables mad as a weasel in a blender come into they own, as they aller yo' ass t'maintain full stress on da mooscles at all times, knows whut ah's sayin'? i use a weight wid which 15 repetishuns gots t'be about ma limit, but Ah train t'failure, so eff'n durin' a particular wawkout Ah pimpslapped 15 'n still has somethin' lef', I'll corntinue until a full rep be impostible, man, as enny fool kin plainly see. Ah employ da failure principle wid all ma biceps exercises, man, as enny fool kin plainly see. -------------------------------------------------------------------------------- Bi Law Two -------------------------------------------------------------------------------- Mah second exercise be bar cable curls, knows whut ah's sayin'? In terms of addin' bulk throughout da intire biceps mooscle, Ah find dis movement t'be superio' (fo' reasons outlined previously) t'da stan'ard barbell curl, man, as enny fool kin plainly see. Da execushun be along da same lines as dat used wid one arm cable curls; Ah maintain pressure on da biceps throughout da compleshun of etch set 'n hold da weight in da midpoint posishun fo a peak corntrackshun n' shit. Howevah, fo da corncludin' tow sets, but only at ev'ry otha sesshun, Ah hoof it past failure 'n finish da set wid two o' three fo'ced reps, knows whut ah's sayin'? Jest fo da sake of variety, I'll substeetoote rope cable curls fo da bar cable vahshun twice a month n' shit. -------------------------------------------------------------------------------- Bi Law Three -------------------------------------------------------------------------------- Ah complete ma biceps routine wid an exercise Ah call da cable crostova curl, which builds maximum peaks while bulkin' up da intire biceps mooscle n' shit. Dis be a much neglecked exercise (it don't even has a stan'ard name) but one dat seems cestom made fo a competitive hidebuilder n' shit. When yo' ass does dis movement, yo' ass be mad as a weasel in a blender hittin' a double biceps pose while applyin' weight resistance, knows whut ah's sayin'? Whut in tarnation betta biceps movement c'd thar be fo a competitive hidebuilder? Ah start dis exercise by holdin' cable attachments in etch han', man, as enny fool kin plainly see. Ah keep ma arms straight, fully extended 'n pareellel wid da flore, knows whut ah's sayin'? Then Ah pimpslapped a double biceps pose an', in da fully flexed posishun, Ah squeeze da mooscles fo a maximum burn, knows whut ah's sayin'? Finally, Ah slowly release da weight t'da startin' posishun n' shit. Agin, da biceps be unda pressure throughout da whole set, 'n as yo' ass eke out da reps, yo'll find yo' ass git a phat pump, knows whut ah's sayin'? -------------------------------------------------------------------------------- A Final Wo'd -------------------------------------------------------------------------------- Remember, ma biceps trainin' routine kin be follered by weight trainers of all levels, though fo beginners, Ah'd suggess a slight modificashun t'da routine, knows whut ah's sayin'? As yo' ass gots t'notice, Ah advise dat a beginna redooce da numba of reps 'n increase da weight on da last two sets of etch exercise, man, as enny fool kin plainly see. Dis be on account o' a beginner's needs fo shea size be 'mo urjunt than buildin' hardness 'n density n' shit. Da lowa rep range 'n heavia poun'ages gots t'fu'fill dat need n' shit. Wifout lettin' yo' ass ego carry yo' ass away, hoof it as heavy as yo' stren'th allers fo da strick execushun of etch movement, knows whut ah's sayin'? 'Strick' means naw cheatin' of da exercises by callin' secondary mooscle groups into play, man, as enny fool kin plainly see. Yo' goal be t'build da bess biceps yo' junetics gots t'aller, so isolate da biceps 'n don;t let otha mooscle groups assist in movin' da wawkload, man, as enny fool kin plainly see. Da most common biceps trainin' mistake be on overtrainin' n' shit. Menny hidebuilders train dis showcase mooscle group 'n all offen wid 'n all menny sets 'n reps n' shit. Wawkin' da biceps twice a week wid 12 sets pa sesshun be inough fo ennybody, knows whut ah's sayin'? Yo' ass kain't rush progress, man, as enny fool kin plainly see. As a po-lice officer, Ah knows dat undue speed gots t'only mean dat soona o' lata yo' ass gots t'be brought t'an abrupp halt, knows whut ah's sayin'?

BUMP IT UP.....