Albert K. Park

                  With a good streak of weather approaching in Seattle, there is still time to impress the ladies. It’s not too late guys! There is nothing like a strong pair of arms for women to imagine themselves being held by. Unfortunately big biceps are not always easy to come by, especially if genetics are working against you but worry no more.

            One of my clients is 6”4, 175 pounds, and lean. The term lean can also be translated as skinny. His main goal has been to put on some muscle mass but a focus has been on his arms. He had a preconceived notion that his genetics would never allow for big biceps. “Everyone in my family is skinny. Skinny waists, skinny legs, and skinny arms! I don’t think I will ever be able to get big arms.” Nothing like a doubtful client, of course I was up for the challenge.

            If small biceps have been plaguing you, call me genie because I’m going to make your wish come true and share 2 of my favorite bicep workouts to get you mountaintops peaking on your arms. We are going to focus on strength, intensity, and fatigue. This will act like a miracle grow agent on those pipes of yours but of course you get what you put into it. That means focusing on nutrition, consistency, and intensity.

            I know that I preach functional training and total body workouts but every now and then when you come across a weak point you need to zoom focus on the area. This is exactly what we are going to do in order to promote big fu*king biceps.

            What are we aiming for?

Workout 1

3-4 sets x 4-10 reps (2 second negative on the way down, 1 second up)

3-4 sets x 8-15 reps (4 second negative on the way down, 1 second up

3-4 sets x 8-12 reps

Note: 2a and 2b are performed right after each other so a total of about 10 seconds for a transition period. Allow 2 minutes between each set for all these exercises, as you will be lifting quite heavy.

            Perform as many curls as possible in 40 seconds followed by a 20 second break. Repeat nonstop for 2 rounds = 2 minutes.

Workout 2

4-5 sets x 8-12 reps

3-4 sets x 8-10 reps

3-4 sets x 8-12 reps (3 second on the negative down, 1 second up)

Note: All 1a, 1b, 1c, are performed back to back with about 10 seconds of transition time in between. Rest 2 min before repeating entire set.

5 sets x 8 reps light warm-up

Pyramid down with this rep scheme while increasing weight each time.

12/10/8/6/4 and end with a last set of 20-25. This may be just the bar depending on your level of fatigue. (Burn Out)

            Utilize both of these Bicep Blasting workouts to jump start your way to bigger arms. Don’t be afraid to experiment with the rep and set schemes along with increasing or decreasing weight. In order to ensure steady progress you will have to continue to add resistance either in the form of more volume or more weight.

            My skinny, I am sorry I meant lean, client followed a program of strength and intensity to help improve the size in his arms. We focused on heavy low reps and big sets coupled with lots and lots of chin-ups first. After a back off week we increased frequency to 2 times a week with more volume. The X factor in his gains was getting stronger overall. We increased his Squat, Deadlift, and bench press all by over 40%. Now I’m sure he’s holding women all over the greater Seattle area.

            I want to leave you with some quick tips to go over before you head into the gym.

Albert’s Tips: