I don’t know anyone who doesn’t want bigger biceps. And most people I know enjoy training them, including myself. It’s one of those muscles that’s easy to get a good pump. And that pump is visible after just one set.
There are a few tricks you can do to make your arm workouts more intense. And we know that increasing intensity leads to more muscle growth. But I want to talk about one particular technique I use for almost every biceps workout that will force you to have bigger biceps.
Training Volume for Bigger Biceps
First, let’s go over training volume for biceps. You all know that I’m a big fan of volume training (more overall sets and reps). However, I’ve found that biceps do not require a ton of volume.
Your biceps are a smaller muscle. They also get a ton of work on back day. So it’s not necessary to train them like you train your larger muscles. In fact, it could be counterproductive.
My biceps workouts typically consist of 2-3 exercises. I like to split my arms up and do triceps after chest or shoulders, and biceps after back (or sometimes after chest). From time to time, I’ll change my workout routine to dedicate a full day to arms, which I may end up doing a little more volume. But I find it more effective to split them up and train them after a larger muscle.
Extended Drops Sets
You’ve probably heard of drop sets. This is where you perform a set immediately followed by another set after reducing the weight. For example, you may perform a set of dumbbell curls with 40 lbs in each hand. Once you finish that set, you’ll go grab the 25 lb dumbbells and perform another set. This gives you an insane pump!
Extended drop sets are more intense for one simple reason. You’re doing multiple drop sets. Taking the scenario above, you would continue dropping the amount of weight for several more sets. Here’s an example below:
- 1 set with 50 lbs
- drop to 40 lbs
- drop to 30 lbs
- drop to 20 lbs
With normal drop sets, you’ll reduce the weight substantially, sometimes by half. The difference with extended drop sets is that you may not reduce as much weight for each set. This means you’ll be getting less reps with a heavier weight. However, you’ll be getting more reps overall after completing 4-5 sub-sets of the extended drop set.
Biceps Workout with Extended Drop Sets
A good round of extended drop sets are enough to break down the muscle for bigger biceps. That being said, you can get by without doing anymore exercises. This is especially great if you’re coupling biceps with a larger body part. So if you’re training back and biceps, you could just perform one exercise of extended drop sets for biceps after your back workout.
For some of you, that may not sound like enough for bigger biceps. So it’s ok to throw in another bicep exercise. But I recommend doing the extended drop sets for your final exercise. Here’s a sample biceps workout using extended drop sets.
- Dumbbell Hammer Curls
- 3 sets x 8-12 reps
- Preacher Curls
- 5x extended drop sets
Sleeve Busting Biceps
I’ll end by saying I love this technique for arms. I use this for triceps as well. Extended drop sets expand the muscle and you’ll walk away with a massive pump. This gives you those sleeve busting arms.
Try this technique for your next arm workout for bigger biceps.
Train with Passion,