The most important thing that I can’t stress enough about making muscle gains, is that it’s all about the negatives! I currently have 16inch biceps and it took me a long time before I really started incorporating negatives and true proper form.
A lot of my friends that I’ve trained the past couple years all want to know how I’ve gotten my arms so big and I tell them all the same thing. When I go into the gym on Glory Day (Bi’s and Tri’s) I drop the ego and focus on completing all 8 exercises (4 sets/12 reps each). Now I can easily do Dumbbell Hammer Curls with 45-50lbs dumbbells, but instead I opt for 15-20lbs! I love seeing the look on my friends face when they watch me pick them up hahaha. They totally think I’m just joking around but I tell them I’m dead serious.
I use a really slow tempo when I go up and down, probably a 2-2-2 tempo and it’s just killer! Before I know it my veins are bulging out and it feels like I’m on fire. I stand up straight (I feel you should always have excellent posture when lifting) with my shoulders rolled back, and I just completely focus on keeping the slow tempo.
20lbs doesn’t look like much (or whatever your "light weight" may be) and you probably think it’s ridiculous to be curling such a light weight, but once you get to rep 9-12, you’ll change your mind. Keep it up and you’ll start noticing all the new stretch marks from the muscle growth.
I hope this post was informative and I’ll be taking a video of my Glory Day routine soon so keep an eye out!
#HTH