Today’s workout is the ultimate bicep peak workout that I did under the guidance of Charles Glass, aka “The Godfather of bodybuilding.” If you have stubborn biceps and you think that you have tried everything under the sun to grow your arms, I bet you haven't!
There are always ways to train harder and to get more results from each of your bicep workouts. One way is to have an entire workout that favors the long head of the biceps, aka "the bicep peak." The long head of the biceps is the muscle belly of the biceps responsible for giving your biceps that tall look. This is what Arnold was famous for.
Today's workout is going to be a brutally effective 11 set bicep peak workout that only contains 3 bicep exercises. Each of the 3 bicep peak exercises will favor the long head of the biceps instead of the short head of the biceps.
My Biceps were also a weak point, but prioritizing them in my training for a few years straight along with Balloon method workouts has helped them grow to 18 inches!
Charles Glass is a master at activation and this workout below has some really unique moves that you will feel for days! I always like to say that new activation = new gains.
Many people consider Charles Glass the best bodybuilding trainer in the world, and he has trained everyone from The Rock to several Mr. Olympia winners, so you you better believe today’s 11 set bicep peak workout is outside the box and extremely effective.
Below you will find a video breakdown of each bicep peak exercise. Alongside this, you will also see the recommended sets & reps for each move. I recommend that you perform this bicep peak workout up to 2-3x per week if your biceps are lagging!
Make sure to check out more workouts for every muscle group next!
#1 preacher lift curls
Sets | 4 |
Reps | 10-12 |
Rest Time | 90 seconds |
| #2 Dumbbell Spider Curl | |
|---|---|
| Sets | 4 |
| Reps | 10-12 |
| Rest Time | 90 seconds |
This next exercise is a perfect option for the long head of the biceps, as it will place all the tension there. If you are looking to develop Arnold-like peaks, this is your go-to movement.
execution
- 1Set up an incline bench to a 45-degree angle
- 2Grab a pair of dumbbells and lie face down on the bench
- 3Let the arms hang down with palms facing one another
- 4Curl the dumbbells up, supinating the wrist and contracting the biceps up top
- 5Go back down slowly, returning the wrists to their original position
#3 Concentration curl alternative
Sets | 3 |
Reps | 10-12 |
Rest Time | 90 seconds |
By The Way, Here’s me going through this entire workout on Youtube!
Try this bicep peak workout up to 3 times per week if your biceps are lagging. There have been muscle building studies that show the more total sets of biceps that you do will result in more growth. This of course has diminishing returns after a while.
One research study showed that if you do 30 sets of a muscle group per week you get a lot more growth than 10 sets per week. If you are after fast results and you desperately want to grow your biceps, you could in theory do this bicep workout 3 times per week for a total of 33 sets of biceps!
Whatever you decide to do, make sure to tag me on Instagram @Troy.Adashun and keep me updated with your fitness journey!
