Owning a set of impressive pipes does more than intimidate opponents before a game or turn heads when you’re sleeveless. It can also translate to better lifts that require you to push or pull — rows, deadlifts, pullups, etc.

A common mistake people make with arms training is to put the focus into the concentric (shortening) contraction while neglecting the eccentric (lengthening) contraction. That’s a no-no. Instead, focus on placing the stress on the muscle during both phases of the lift while using proper form. Once your form breaks, the set is effectively over.

Not to get all meta on you, but an easy way to get into the habit of ensuring you’re putting maximum demand onto the muscle is to visualize your muscle pulling the weight up. Then pause for a beat at the top, and visualize the muscle again holding the weight load as you slowly guide it back to the start position.

Using that method instead of executing spastic repetitions will leave you more fatigued and with a fantastic muscle pump. Plus, you’ll fully exhaust the muscle. Read: it’ll help you grow stronger and build the bi’s more efficiently.

Your arms aren’t a big body part and don’t require you to exert as much effort for as much time as, say, your legs. But this routine is a quick-hitter that limits rest periods between sets to a minute max. (Of course, work up to that, if necessary.)

In short, the workout below will help your biceps grow if you attack the program with high intensity. For this purpose, we recommend P4’s workout supplement Pre Game Formula, since it contains caffeine for pep and creatine for additional energy and its ability to support strength gains and muscle building. (By the way, Pre Game is also NSF Certified For Sport, which means none of the ingredients are on the World Anti-Doping Agency’s list of banned substances.)

Standing Alternate Dumbbell Curl Sets: 3-4

Reps: 20, 15, 12, 12

Two-arm Cable Curl

Sets 2-4

Reps: 20, 15, 12, 12

Hammer Curl

Sets: 2-4

Reps: 15, 15, 12, 10

*Rest 1 minute or less between sets.