Like most guys, fitness model and personal trainer Tyler McPeak’s favorite muscle group to train are his biceps. There’s nothing more satisfying than crushing some curls and seeing the sleeve-splitting pump for yourself. He has untapped his own bicep-building potential, and now he has some unique advice to fire up yours.
Because he is 6’3” with very long limbs it took him 12 years to figure out the system that works to stimulate his peaks. The key to bulging biceps is to figure out what works for you, and stick with it until you achieve satisfying results. Don’t rush the process.
HIT THEM OFTEN
Tyler trains bis twice a week, and some weeks he’ll even throw a third day in. In certain instances this could be overtraining, but if your biceps growth has been stagnant, an increase in volume can give them the jolt that they need.
TRAIN THEM WITH A VARIETY OF BODY PARTS
The first time they get attacked is the start of the week at the end of my chest workout. Second time is when I train them along with triceps mid-week. And lastly, if I’m going to train them for a third time it will usually be on Saturday after my shoulder workout.” Tyler’s third workout on Saturday is just two exercises to get blood flowing through the muscle.
CHANGE IT UP FREQUENTLY
In order to build his biceps to their full potential, Tyler doesn’t stick to a typical routine. “ I like to train with a variety of rep ranges to build strength and endurance within the muscle.” Igniting those fast and slow-twitch muscle fibers by changing up the range of reps will undoubtedly stimulate the crazy growth you’ve been looking for.
| Close-Grip Cambered Bar Cable Curl
10 reps full-range of motion, 10 reps partial top-half of motion
|Seated High-Rope Curl
Twist at bottom for a strong contraction
|Seated Cambered Bar Cable Curl
Plus two drop sets on last set to failure
|Standing One Arm High Curl||3||15-20|
|Lying Down Cable Forehead Curls
Squeeze at the top for a 2-3 second peak contraction