If Your Arms Aren't 18", Watch This Video

Summary by Krater

This video examines the training methods, routines, and arm sizes of classic bodybuilders Leroy Colbert, Larry Scott, and Sergio Oliva to determine the key factors in building large biceps.

From the video

Answers: How did classic bodybuilders like Leroy Colbert and Larry Scott build massive arms?

• biceps anatomy
• arm training history
• classic bodybuilding routines
• bicep size and genetics
• stretch vs contraction in bicep training
• strength curves in arm exercises

Exercises

• barbell curl · barbell · 6-8
• dumbbell curl · dumbbells
• preacher curl · barbell · 8x8
• concentration curl · dumbbell · 3x8-12
• chin-up · bodyweight · 10 sets
• triceps extension · cable · 5x12

What it concludes

• Training the biceps with high volume, high effort, and movement variety has been a consistent practice among the most successful bodybuilders historically.
• Biceps training should focus on stretch versus contraction, strength curves, and hand positioning to hit different parts of the muscle.
• Genetics play a major role in bodybuilding potential, but established training principles remain effective across individuals.