Fitness Trainer and Strength Coach Bigflex Dogg enjoys and loves a 30-day fitness challenge. He’s already taken on some pretty impressive physical tests, like doing 200 pushups every other day for 30 days, intense Bodybuilding sessions every day for 30 days, and he even ate and worked out like Ronnie Coleman for 30 days.
For his latest challenge, he’s focusing in on his biceps by doing 100 curls (or, if he’s repping with one arm at a time, 200 total reps) for 30 days straight.
“As you can see, my biceps are pretty small. But no worries, because that means there’s plenty of room to grow,” he declares.
He measures each bicep to find out where he’s starting out.
Right arm: 31 cm resting, 36 cm flexed
Left arm: 32 cm resting, 37 cm flexed
He decides to start using a 9 kilogram (19.84 pound) dumbbell.
“Hopefully I can build up a progressive overload, and we’ll see where I get to by Day 30,” says Bigflex Dogg.
Next, he shares his training plan.
– 10 sets of 10 reps using five different variations of the bicep curl
On Day 1, he was already feeling the burn.
“I pumped out the first 50 relatively quickly, and after 70 on each arm, I had to drop the sets to 5 reps,” says Bigflex Dogg. “By the time I finished the full 100 reps, my biceps felt like spaghetti.”
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On Day 2, his biceps are toast. “Killing me from yesterday. My muscles are gonna be so sore the next few days.”
He presses on, and notes that doing single-arm bicep curls is easier than doing both at the same time.
“An interesting thing I’ve found is when I do one hand separately, it feels a lot easier than doing double-arm bicep curls. I guess it’s because you’re not giving yourself the rest, or swing?” he says. “Oh man, I feel like my biceps are going to pop. It’s like a blown-up balloon and they’re just gonna explode.”
The video cuts to a montage of training clips as he starts his challenge. By Day 15, he switches up his weight to 15 kg (33.06 pounds).
“It makes your muscles feel so depleted,” says Bigflex Dogg. “The last 30-40 reps on each arm are just painful. But it’s good though. I think we’re making progress.”
And at the end of Day 30, the measurements prove the he definitely was.
Right arm: 34 cm resting, 38 cm flexed
Left arm: 34.5 cm resting, 38.5 cm flexed
“Wow. I’m blown away,” says an excited Bigflex Dogg.
We can’t recommend a stunt like this—and Bigflex Dogg didn’t share what other training he took on or what he ate—but if you want to master your biceps curl, check out this guide.
You should be focused on isolating the muscle, and eliminating any movement (like swinging) that allows you to use momentum to help with the weight. If you can’t pile up the reps without sacrificing form, that’s your signal to decrease your weight or stop working.
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