The Rock's bicep training trick will easily help you build bigger arms
For bigger biceps, take some tips from The Most Electrifying Man In Sports Entertainment
The Rock is nowadays renowned as much for his bodybuilding exploits as his time with WWE, and there's good reason for this.
He employs virtually every trick in the book in order to build muscle mass - such a meticulous approach to training can help anyone stuck in a rut.
Recently, The Rock has launched a new collection with sportswear brand Under Armour, which was accompanied by a workout guide. Within this was a bicep-building arm workout which the former WWE Champion shared to his Instagram account.
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21 inch Gun salute. Hellish bicep 💪🏾 finisher I love called 21’s. 7 reps from the top going only half way down. 7 reps from the bottom going only halfway up. 7 full reps. And pushing past your pain threshold to squeeze out a few more extra reps is where success and magic happens. THANK YOU for making my #BendBoundariesCollection a very big success for #ProjectRock & @underarmour. AVAILABLE NOW at @dickssportinggoods and in my LINK UP TOP ☝🏾☝🏾 #DwayneJohnsonTraining
The Rock's preferred method of bicep-building uses 21s, a form of extended set training comprising three lots of seven reps on the EZ Bar Bicep Curl.
- Seven reps from the top part of the lift down to the middle
- Seven reps from the bottom part of the lift up to the middle
- Seven full reps using a full range of motion
By the 21st rep, your arms will feel like they're on fire. But that's no excuse just to throw the weight up - each rep needs to be controlled and performed with optimal technique.
Bicep curl the correct way
- Grip the bar with arms shoulder-width apart
- Your palms should be facing up towards to the ceiling
- Make sure you keep your elbows tucked in
- Don't move your upper arms, this ensures tension remains on the bicep
For another bicep blaster, you might want to look at Serge Nubret, a contemporary of Arnold Schwarzenegger.
Nubret employed a 'progressive set' method into his training which involved increasing reps within a time limit over a period of a few weeks.
An example is:
- 3 sets of 10 reps, 5 minute time limit [start of the plan]
- 4 sets of 10 reps, 5 minute time limit [end of the plan]
Naturally, the only proven way to complete all sets and reps within the time limit is by slashing the amount of time spent resting between sets. This builds bigger biceps, but also boosts your heart and cardio health too.
Nubret had 21-inch arms, so who's going to argue with this approach?
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