There are many instances where people search for "new" and "inventive" training methods that will pack on gobs of muscle and often in this pursuit of new techniques they overlook the basics. I'll warn you right now the routine I am going to suggest may not look real flashy but it will be effective.The best mass building biceps routines incorporate the Max-OT principles and are revolved around free weight exercises like barbell and dumbbell curls. These basic free weight exercises allow you to achieve maximum overload on the targeted area while using a full and natural range of motion.
Using the Max-OT principles means keeping the volume of total sets low and the intensity high. Here is an example of an effective Max-OT biceps routine:
- Barbell Curls: 3 sets 4-6 reps (After warm-up)
- Standing Dumbbell Curls: 2 sets 4-6 reps
This routine may not look fancy on paper but you can be assured if you apply the intensity it will blast your biceps and stimulate maximum muscle growth.
Believe. Achieve.
