As most of you know, I am not a huge advocate of biceps training. I think the biceps get worked pretty hard in you train your back correctly using pull ups, chin ups, and various rows. See my post on the top 5 best back exercises.
In reality you probably only like 4-6 total sets of biceps training a week. That would be 2 sets for 2 or 3 exercises a week, spread out over the course of the week. Choose your biceps exercises based on my list of the top 5 best biceps exercises.
At least if you are going to train your bis, whether twice a week or with a dedicated arms day consisting of 8 biceps exercises, let me tell you how to get the most out of each rep.
Over Train Your Biceps if That’s What Makes You Happy
With the above facts noted, I still know most of you, especially you teenagers, are going to train your biceps every other day of the year, with 3 sets of 3 different exercises targeting the biceps from multiple angles. If this is you, fine. Go ahead and do what you think you need to do.
Let me at least leave you with this one tip to improve your biceps training.
To make your biceps work harder when curling, simply extend your wrists back slightly while performing curls. Instead of flexing your wrist by bringing it closer to the inside of your forearm, extend it backwards towards your elbow. Keep it this way throughout your curling.
Let me know if you feel a difference.
Also, if you get bored some day, try a set of 21s. That would be 7 reps in the bottom half of the curl, 7 reps in the top half of the curl, and ending with 7 full curls. Use barbells or dumbbells. It will burn.