Drop Sets For Bigger Biceps

Share on Facebook Share on Twitter Share on Pinterest

There’s hardly anything more frustrating than putting in increasingly hard workouts and not seeing any noticeable improvement. One of the most stubborn body parts to get the message that you want those muscles to grow is the upper arm muscles, particularly the biceps. For most people anyway – Arnold has said that his biceps grew so readily that he had to tone down his biceps training to stop them overshadowing the rest of his physique, but I’m willing to bet that nobody reading this has that problem!

So how to get those stubborn biceps to do as they’re told and grow? Well, there are a few strategies that can help and the one that we’ll look at here is drop sets.

The idea behind drop sets is that you use a respectable weight for the first several reps, to the point where you can’t do any more full reps, and then reduce the weight by a small amount and continue, and then repeat the whole process again and again. You can keep doing this so that it becomes a very long set, ending with a weight that you’d be embarrassed to start the set with, but are struggling to handle at this late stage.

dumbbell rack

Cable curls

biceps cable curlAnd probably the best way to do this is to do cable curls. That way you’re using a selectorized stack, and the weight can be adjusted in seconds just by moving the pin. You can even make this process even faster by having a training partner move the pin for you, so you don’t even have to let go of the bar.