RÜHLS OF ENGAGEMENTAdvertisement
Combine low-rep compound exercises with high-rep isolation exercises.
Achieve a maximum burn in the muscle by doing a basic free-weight exercise, and then follow it immediately with another exercise that targets the same area of the muscle (example: standing barbell curls followed by seated barbell curls).
Instead of simply lifting the weight, squeeze your biceps at the bottom of the movement, maintain tension throughout the rep, and finish with a strong contraction at the top.
“ ‘Big’ for me starts at 280 pounds.”—Markus Rühl
RÜHL’S BICEPS WORKOUT
Barbell Curl: 6 sets, 4–30 reps
Seated Barbell Curl: 4 sets, 6–30 reps
Dumbbell Curl: 6 sets, 6–20 reps
Preacher Curl: 4 sets, 4–20 reps
Cable Curl: 4 sets, 4–20 reps