Grow Your Biceps With These Two Painful Moves

This is going to hurt.


Everyone wants bigger arms — it’s almost a universal thing. Ask any gym bro what the one thing he loves doing in the gym is and what he wants to be huge. Go ahead and ask, I’ll wait. He said arms, right? Of course he did, I told you he would. You reading this tells me you also want a nice pair of sleeve busters.


If I had to guess, I’d say that you train your guns with medium heavy weights with a picture of Rich Piana in front of your face, which is fine. Having Rich Piana as your arm day motivation is perfectly fine. Now about that weight. What if I told you that you should try doing medium/low weight with high reps for huge ass guns? Not convinced, huh? Hear me out first, before you start judging my methods.

The One-Minute Curl

A typical heavy bicep curl set with eight reps usually lasts from half a minute to 45 seconds. Which is not a lot of time in which your muscle is being stressed for. So, for your next biceps workout grab a weight which you are comfortable lifting for at least a minute, preferably 90 seconds. Yes, you read that right, you will be doing a set of bicep curls for at least a full minute.

Which means you will probably be doing them a lot slower. This will more than likely cause serious pain. But remember: more pain means more muscle stress which means more muscle growth.


You don’t have to do your entire workout like this. Try implementing this for the last couple of sets of your regular arm blasting workouts and see how it goes. If the other day both of your arms are hurting and it feels like there’s acid inside your muscles, congratulations. You just killed your arms and soon you will be seeing gainz.

Continued on the next page…

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.

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