Building big, well-shaped arms that fill out the sleeves of a shirt are a top priority for any guy who has ever stepped into a gym. Nobody knows how to achieve these aesthetically pleasing features better than Sadik Hadzovic, one of the top physique competitors and models in the world.
Here are Sadik’s 5 tips to build bigger, better biceps.
TIP #1: THREE TARGETS ARE BETTER THAN ONE
Some guys think that in order to get full, round biceps they need to do the typical underhand curl until their arms fall off. But Sadik says that the way to the biggest peak is by working every area of the muscle. “Biceps are made up of three main parts – the long head, the short head and the brachialis. For well a balanced, full, and proportional biceps, make sure you’re targeting all three.”
TIP #2: GRIP IT AND RIP IT
By varying your grip, you’re going to hit a different head on the bicep. Sadik does this by alternating between supinated, probated and semi-supinated curls. Supinated curls are the standard curl in which you grip the weight palms-up, probated curls are gripped palms-down, and semi-supinated curls are executed with palms facing each other.
TIP #3: PLAY SOME CHIN MUSIC
“Do not underestimate the power of a chin up for monstrous biceps” Sadik incorporates this compound movement into his routine allowing him to target his biceps, back and shoulders at the same time.
TIP #4: TAKE IT EZ
The EZ bar makes curling with heavier weight easier because it won’t destroy your wrists. Sadik recommends switching up your grip on the bar between the inner and outer grips so you can stimulate different areas of the muscle. “The EZ bar has two grips for a reason. Use them both.”
TIP #5: GO WIDE
Sadik not only changes the position of his grip, but the width grip as well. “Widen your grip beyond shoulder width when performing a barbell curl to target the short head of the bicep.”
THE WORKOUT
| Exercise | Sets | Reps | |
| Preacher Curl | 4 | 25 | |
| Concentration Curl | 4 | 10 | |
| EZ Bar Curl | 3 | 15 | |
| Incline Dumbbell Curl | 4 | 10 | |
| Standing Barbell Curl | 4 | 10 | |
| Chin-Ups | 2 | To Failure | |
| Reverse Curls | 3 | 15 |