Grow Your Biceps With These Two Painful Moves

This is going to hurt.

100 Reps With An Empty Bar

Yes, you read that right. Grab an empty bar and bust out one set of 100 reps. Now ideally in order for this to be really efficient, you’d have to drop all of your other bicep exercises for a few weeks and basically just do this. However, I’m aware that to some of you that is heresy, so, baby steps.


The instructions on how to do this are pretty straightforward, grab a regular straight bar and just bust out 100 curls. But be prepared for some serious pain. I’m not joking or exaggerating, it’s seriously going to hurt like hell.

For the first 30 or so reps you should start feeling a pump building up which will turn into grueling agony with every rep you make, and once you hit the 50’s and 60’s you will either be in tears or holding them back while trying your best not to scream like a b*tch. Yes, it’s that bad.


However, you don’t have to bust them out consecutively without stopping. Take a breath, pause for a second or two and then continue. When you reach the point where you can’t do them anymore with proper form, don’t worry, you can do the rest of the set with cheat reps. Hey, even Arnold did cheat reps sometimes, they help in situations like these.

When you’re done, your biceps will be aching in agony. And thus we’ve covered the TUT (time under tension) principal.


The point here is to switch things up. Just doing these methods alone would certainly add size to your arms but if you got a thing going on with your current arm workout plan, just add one of these two methods. Especially the 100 rep with an empty bar method; use it as a finisher.

Liked this? Cool, check out our other stuff:

Ronnie Coleman Still Killing It In the Gym At 52

World’s Strongest Man vs World’s Fittest Man

Create A Massive Chest And Back With Straight-Arm Pull Overs