Want bigger, stronger arms? The right biceps exercises performed as supersets are one of the most effective ways to speed up muscle fiber development. Below is a program based on Melvin Anthony’s philosophy, which has proven itself over the years.
- Melvin Anthony won the NPC USA super heavyweight and overall titles, and his training philosophies influenced many bodybuilders of the era. Anthony put great emphasis on superset training and combined basic exercises in a way that led to remarkable muscle development. One of the most important aspects of his methods was fatiguing the muscle with the right exercise combinations, which brought fast and lasting results.
Supersets: the fast track to biceps growth
Supersets are a powerful tool for building the biceps, but their effectiveness depends on choosing the right exercise combination. A common mistake is to assume that any two exercises will work in a superset, when in reality picking the right pair is as hard as finding the right partner.
Supersets work best when you start with a main exercise that exhausts the deepest fibers of the biceps. While that part of the muscle is still recovering and not yet ready to work again, you immediately perform a second exercise that fatigues the remaining muscle fibers. To achieve maximum muscle growth, a single superset combination is not enough – 2-3 consecutive supersets give the best result.
Three anchors: the best biceps exercises
Anthony built his training program around three core exercises, or anchor exercises, that target different parts of the biceps. Performing these exercises consistently ensures that all muscle fibers are engaged and, as a result, that the muscle develops evenly. The standard program includes 5 supersets per exercise, but beginners and intermediate trainees should start with 3 supersets.
Anchor exercise #1: standing barbell curl
This is the classic biceps exercise, focused on training the deepest fibers of the muscle. The exercise works the biceps from the bottom up, starting by fatiguing the deep muscles. Once the deep muscle fibers are tired, the upper muscles take over, putting the entire biceps under maximum training load.
Anchor exercise #2: standing alternating dumbbell curl
After the deep muscles have been exhausted, the focus shifts to the middle part of the biceps and the brachialis muscles. The alternating dumbbell curl isolates the work of these muscles, yet still leaves enough room for the assisting muscles, ensuring an optimal contraction.
Anchor exercise #3: one-arm dumbbell curl on a preacher bench
The final exercise, which directs the training load to the outer part of the biceps and to the smaller muscles, uses the preacher bench. Performed in an upright position, the exercise allows greater control, avoids excessive training load on the elbows and ensures the muscle is fully exhausted.
Biceps training plan
| Exercise | Sets | Reps |
|---|---|---|
| #1 Standing straight or EZ-curl barbell curl | 5 | 10 |
| Superset: dumbbell curl (concentration) | 5 | 10 |
| #2 Standing alternating dumbbell curl | 5 | 10 |
| Superset: biceps machine curl | 5 | 10 |
| #3 One-arm dumbbell curl on a preacher bench | 5 | 10 |
| Superset: incline dumbbell curl | 5 | 10 |
Note: Beginners and intermediate trainees should start with 3 supersets per exercise.
Summary
Anthony’s training philosophy centers on three main exercises that put the biceps to work thoroughly. These basic exercises, combined with supersets, are an effective way to develop the biceps to the maximum. A well-built program ensures complete exhaustion and development of the muscle in every part of the biceps. If you want to achieve impressive results, it is important to focus on training with these exercises and supersets.
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