When 3x Mr. Universe Calum von Moger visited the Muscle & Strength headquarters, we all wanted to know how he trained his arms.
So we asked!
Calum shared his 3 favorite mass building biceps exercises and gave a few pointers on technique as well. Watch the video and then go hit the gym!
1. Barbell Curl
Add major mass to your arms with 3-4 sets of barbell curls. Take a shoulder-width grip and curl the barbell up, stopping just before your shoulders start to take over.
If you’re new to using a barbell for curls, just lower the weight. It’s ok to start with an empty barbell and then gradually add weight as you get more comfortable.
2. Dumbbell Curl
Now it’s time to isolate each individual bicep with dumbbell curls. These are perfect for developing the peak of each bicep.
When training for size, it’s important to choose a weight that you can use to complete 8-12 reps per set. With fewer reps, you’ll be training for strength and might not see the muscle growth you’re looking for.
3. Preacher Curl
Preacher curls are a great isolation exercise for not only building mass, but also improving shape and peak.
Try different variations to hit your biceps from different angles. Preacher curls can be performed with a barbell, dumbbells, or machine.
There’s no arguing that the basic lifts have worked for Calum! Work on your form and hitting your rep ranges to see massive bicep growth in the gym!