Iron Game
Veteran
Yes, you can train biceps every day while maintaining your regular training schedule. This works very well for people who have always struggled with biceps growth.
How to Do It
Pick one biceps exercise, the one you feel the most. I like the preacher curl, but you might prefer the standing barbell curl or hammer curl. Here's how you do it:
While ideally you'd use the same weight for sets 3 to 6, use more weight if you need to. The goal is to do at least one set with the absolute heaviest weight you can do with strict form. The same applies for sets 7 through 9. You may adjust the weight from set to set if you think you can do more or feel like you should decrease the load. Don't be afraid to go up a notch if you feel like you can.
Since you'll be doing a fair amount of biceps work daily, you won't do anything else for biceps for 3-4 weeks. You'll get significant growth, and the daily heavy work will increase your biceps' capacity to recruit its fast-twitch fibers, making your bi's even more responsive to training after those 3-4 weeks.
How to Do It
Pick one biceps exercise, the one you feel the most. I like the preacher curl, but you might prefer the standing barbell curl or hammer curl. Here's how you do it:
- Set 1: Warm-up with a light weight.
- Set 2: Do 6 reps with a weight you could do about 10 reps with.
- Sets 3-6: Do 3 strict reps on each set, using as much weight as possible.
- Sets 7-9: Do 3 loose reps (use a slight cheat to lift the weight) with as much weight as possible, 10-20% more than the preceding sets.
- Set 10: Use 50% of the max you used for the strict reps and perform as many strict reps as possible.
While ideally you'd use the same weight for sets 3 to 6, use more weight if you need to. The goal is to do at least one set with the absolute heaviest weight you can do with strict form. The same applies for sets 7 through 9. You may adjust the weight from set to set if you think you can do more or feel like you should decrease the load. Don't be afraid to go up a notch if you feel like you can.
Since you'll be doing a fair amount of biceps work daily, you won't do anything else for biceps for 3-4 weeks. You'll get significant growth, and the daily heavy work will increase your biceps' capacity to recruit its fast-twitch fibers, making your bi's even more responsive to training after those 3-4 weeks.
