There is one workout I love using to build big biceps and it is called 21

21’s are great for building big biceps because they meet the 3 rules for building bigger biceps and these are

1. to build big biceps you need the right intensity

2. you need very few workouts

3. you need lots of rest

21’s meet the high intensity provision for building big biceps because they are super intense and require great effort

21’s also meet the provision of very few workout because only one set is needed to get bigger arms

21’s meet the provision for lots of trust because you don’t have to workout your biceps more than once a week with 21’s

before you build your arms with 21’s be sre to warm up with a set of standing bicep curls done for 20 reps using a light weight

when you are done do this “big bicep workout as follows”

Take a basic barbell and load the barbell with about 50% of your maximum rep! The weight should be heavy enough to give you 15-20 reps to positive failure

Take a shoulder width grip-this is crucial for building big biceps

Now start ruling the weight and when you are half way through, stop pause and go back to the start position, do this 7 times. On the l7th rep lower the weight down fully and perform a full repetition.

And squeeze hard at the top, and begin lowering the weight. Now when you reach the half way point curl the weight back to the top again, do this for 7 reps as well

When you head-on the 7th bigger biceps rep, lower the weight to the bottom
and immediately do seven full reps with the best form you can. If you see that you can’t do seven reps, it is ok to cheat and get the 7 otherwise use perfect forms

To sum this big biceps program you did a total of 21 reps, 14 partials. Reps and 7 full reps

You need only one set of this a week and your are on the road to getting big biceps

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