How To Program Your Biceps Training For Pain-Free Gains

Time to train biceps. What do you do? The old bodybuilding way of doing things says start with heavy work in the 6-10 rep range, then hit the dumbbells for sets of 8-12, and finish with forearm-heavy accessory work like hammer or reverse curls. What could go wrong?

Plenty, believe it or not. Too much poorly programmed volume, and using the wrong biceps exercises at the wrong times will not only lead to poor arm development, but also pissed off elbows and shoulders. Having your arm workout put you on the shelf—now that's a tragedy.

Fortunately, there's a way to hammer your biceps with loads of volume and relative intensity, while keeping your wings healthy and functioning in the process. It all comes down to the order of your biceps exercises.

Structure your biceps work in these three blocks to unlock your growth potential while protecting your elbows and shoulders from aches and pains. Here's how to structure the best biceps training day of your training career.

Step 1: "Prime"...

Source: How To Program Your Biceps Training For Pain-Free Gains