Nino’s Mission

Training Regime:Bicep Day

November 9th, 2006

As you can imagine, I’m constantly being approached in the gym by people with questions about my workout programs and my training philosophy.

I’m pretty sure you have heard the saying, “NO PAIN NO GAIN!” That does a good job summing up my philosophy.

I believe in totally working every body part to the maximum and I’m not afraid to train through the pain barrier. I will keep pushing until I cannot possibly squeeze out another rep and I have a lot of endurance, so I train with a lot of high reps. Sometimes I will even work a body part so hard, that I can hardly walk or drive afterwards, depending what I’m training that day!

This type of training is not for everyone. But for me, it’s important because I train for competitive bodybuilding. It’s also important to me personally - I suppose it’s just the way I have to prove something to myself. Most importantly, it works for me. I thrive on very intense, high rep workouts - physically as well as psychologically.

Many people tell me that they think my biceps are one of my best body parts. So in today’s blog, I will be explaining my current bicep workout!

HERE WE GO AGAIN!

I do 3 bicep excercises and perform 3 sets of each exercise. I begin with seated incline dumbell curls, all drop sets with no rest in between. On the first set, I start with 40 lbs for 15-25 reps, on the 2nd set I drop to 35 lbs for 25-30 reps, and on the 3rd set I do 30 lbs for as many reps as I can, which is usually 50 reps! YES, FIFTY!

At this point I’m just getting warmed up. The second exercise is standing barbell curls.  YES I Do THESE STANDING! I could easily do all my bicep work on machines or sitting down, but I MAKE NO EXCUSES. If I CAN do it, I WILL do it. If there is a way, I will find it!

For standing curls, I simply support myself against the wall and curl. The first set is 60 lbs for 15-20 reps, then 50lbs for 20-30 reps and then 40lbs for 100 reps. Pretty crazy, huh?  Believe it or not, my biceps are still fresh after that and there’s still one more exercise to go.

My final movement is the preacher curl. This is not a drop set. I go as heavy as I can while still hitting high reps, and I continue until failure. The first set is 60 lbs for 15-20 reps, the second set 70lbs for 15-20 reps, and then I like to really to do something really CRAZY. The last set is 90lbs - and are you ready for the number - for 25-30 reps!

When I was just 13 years old, I had become overweight as a result of sitting around doing nothing. At one point, my weight ballooned to 240 pounds. I easily could have continued to comfort myself with food and turned to alcohol. Instead, I decided to change my life and I hit the gym instead. As a result of that decision many years ago, I have built up my body and become a successful competitive bodybuilder.

The “Average Joe” sits at home every night doing 12 oz curls (that’s beer - in case you didn’t catch that)… Now you know how I do my curls.  If I can do this, so can you. NO EXCUSES! Here is a phrase I came up with when I feel like QUITTING “IF YOU THINK YOU CAN”T YOU PROBABLY WON”T BUT IF YOU PUT FORTH THE EFFORT YOU MIGHT JUST SURPRISE YOURSELF”!
 

Entry Filed under: Training