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Bodybuilding Ain't Dead: Five Moves to Massive Biceps

Some say bodybuilding is dead. I say, f-that noise. I can't argue that multi-joint exercises don't pile on slabs of muscle fast, and CrossFit athletes aren't freaks of nature with questionable mental sanity to push themselves that hard. But at the end of the day, big arms look great, the pump feels amazing, and no one cares if you deadlifted 17 times your bodyweight to get them or not.

Concentration curls were good enough for Arnold, and they're good enough for me.

Here's five moves, new and old, that make for a killer workout.


1. Barbell Curl
3 sets x 12, 10, 10
rest 30 seconds between sets

2A. Alternating Incline Dumbbell Curl
2B. Cable Curl
3 sets x 10, 10, 12
rest 30 seconds between supersets

3A. Concentration Curls
3B. Chin-up Bar Static Holds (to failure)
3 sets x 15, 15, 12
rest 30 seconds between supersets

How's that for functional exercise? In about 3 weeks you would have just functionally added 2 extra inches of beef to your biceps.

Long-live looking in the mirror too long. Narcissism: Guys Worse Than Women >>>


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