Frank Mikulka's

Weekly Fitness Tip

May 2, 2004

I’m pretty happy with my overall program and development, but I still feel my biceps aren’t keeping up. Can you give me some new ideas? (Anthony, Ronkonkoma)

Here are some basic rules to follow to maximize the growth of your biceps.

  • Place quality of training ahead of quantity of exercises and sets done.
  • Limit total exercises per arm to 3, doing 3 sets each.
  • Allow for adequate recovery time (48-72 hours) between biceps workouts.
  • Get past sticking points mind/muscle connection - believe and achieve.
  • Eat good solid nutrition to enhance growth- remember to eat lean protein.


  • Seated, slightly inclined dumbbell curls. Do both arms at the same time (8-12 reps).
  • E-Z curl bar biceps standing curl to really hit that biceps with the brachial tie-ins. ( 8-12 reps),
  • Finish with seated single arm preacher curls (10-12 per arm).

In order to change the appearance of your arm, you need to follow a game plan for the triceps which composes 2/3 of your arm. You’ve got your work cut out for you, so to speak!

Listen to Frank Mikulka’s Weekly Fitness Tips every week on Debbie Mandel’s Turn On Your Inner Light Show every Sunday morning from 7:30 to 8:00 AM on WHLI 1100 AM. Also available on