This typically would be frowned upon-and you shouldn’t only use cheat curls to train your biceps-but the added weight you can handle by fudging on form increases overload. He implements 'cheat' curls, using a bit of momentum from his lower body. White is a fan of this staple movement because it forces the palms to be in a supinated position, which he cites as an optimal position to help isolate the biceps and get that elbow flexion. Next, he shares his three favorite biceps exercises that he credits for building up his arms over the years. Build Bigger Biceps With the Crucifix Curl."You're performing the exercise with a certain amount of weight, burning out at that weight (the muscle is completely fatiguing), and you drop the weight in order to continue doing repetitions with the lighter weight, dropping again for extra stimulation and growth," says White. You can also implement drops sets, which increases more fatigue in the muscle as well. "Super sets are a technique going from one exercise immediately over to another exercise with no rest in between, so you're increasing the stimulation and fatigue in the muscle," says White. This includes incorporating techniques like super sets and drop sets. Do not go heavy.Īs you become more advanced, White advises increasing training volume, weight, and frequency. To practice this, when you're starting out, take it light. This principle is called neural adaptivity, where your mind-muscle connection adapts to the stress put on your biceps. He emphasizes that in the beginning of your bicep training, it's essential to focus on training to learn how to activate and contract your biceps muscles.
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