Advanced training techniques usually aren't that important for newbies, and you're selling yourself short by rushing into them. Don't get me wrong, there are advantages in their application, but understanding how to use them appropriately is what makes your body more responsive once you do add them in.
In the case of biceps, a few sets of good ol' barbell curls once or twice a week is generally enough volume since you're already working them indirectly every time you do a back exercise. But if you've been training for some time and your biceps are lagging, adding a novel stressor will get them bigger. Try this:
The whole point of this is to drive hypertrophy, so there's no need to go heavy. Use this sequence once a week.
Ask Me Anything I receive great questions in my T Nation Community Coaching Lab. If…
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