At the 1994 Masters Olympia Lou Ferrigno tipped the scales at a massive 325lbs and also achieved 22.75” biceps (cold without a pump). Lou Ferrigno had always admired Larry Scott from even an early age and modeled his bicep workout after that of his role model. Though this workout may look basic listen to what Lou Ferrigno himself says about this routine which he follows:
There’s a general misconception about biceps training that more is better. For more than 30 years, I’ve been doing three or four exercises, two to four sets apiece and with a strict rep range of eight to 10. That’s usually a total of about 14 sets, give or take, which takes me less than a half-hour to perform. I pyramid up in weight for each exercise, although I don’t necessarily lower my reps to accommodate the increase. No matter how hard it may be to bump up your poundage from set to set, it is important that you do so.
If you want to have the best biceps you can possibly achieve it doesn’t always take a complete workout routine to achieve it. It only takes a strong mindset and the willingness to put in 100% effort. The simple workout below if performed correctly can help you achieve better biceps.
Standing Barbell Curls — 4 Sets 10 Reps
Incline Dumbbell Curls — 4 Sets 8 reps
Preacher Curls — 4 Sets 8-10 Reps
Concentration Curls — 2 Sets 8-10 Reps
Barbell Curl 21s —- 2 Sets 21 Reps
If you need some motivation then take a look at this video from Lou Ferrigno’s Comeback to bodybuilding.