{"id":20951,"date":"2026-05-25T19:47:02","date_gmt":"2026-05-25T19:47:02","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=20951"},"modified":"2026-05-25T19:47:02","modified_gmt":"2026-05-25T19:47:02","slug":"mike-mentzers-method-for-building-bigger-biceps-perfect-reps-matter-more-than-endless-sets","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=20951","title":{"rendered":"Mike Mentzer\u2019s Method for Building Bigger Biceps: \u2018Perfect Reps Matter More Than Endless Sets\u2019"},"content":{"rendered":"


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Almost everyone in the gym trains biceps<\/a> \u2013 but according to bodybuilding icon Mike Mentzer<\/a>, most people are doing it wrong.<\/p>\n

Building bigger arms<\/a> is one thing. Building a pronounced biceps peak is another entirely.<\/p>\n

Mentzer, known for his ultra-intense \u2018Heavy Duty<\/a>\u2019 training philosophy, believed the problem wasn\u2019t a lack of effort \u2013 it was poor exercise selection and sloppy execution.<\/p>\n

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\u2018It\u2019s not about doing more curls or endless extra sets,\u2019 Mentzer argued. \u2018The key is choosing the right curl and performing it perfectly.\u2019<\/p>\n

According to Heavy Duty coach Daniel Cortizas, the key to building a more pronounced biceps peak lies in targeting the long head of the biceps \u2013 the outer portion of the muscle responsible for that elevated shape.<\/p>\n

\u2018Traditional curls often lose tension towards the end of the movement,\u2019 Cortizas explained on Facebook. \u2018But that final contracted position is exactly where the biceps should be working hardest.\u2019<\/p>\n

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Mike Mentzer\u2019s Favourite Exercise for Building a Biceps Peak<\/h2>\n<\/section>\n

Mentzer\u2019s solution was the preacher curl<\/a>.<\/p>\n

Performed correctly, the preacher curl keeps constant tension on the muscle \u2013 especially during peak contraction, where Mentzer believed the greatest growth stimulus occurs.<\/p>\n

The goal wasn\u2019t to move as much weight as possible. It was to maximise muscular tension through strict execution and controlled tempo.<\/p>\n

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How to Do Mentzer\u2019s Preacher Curl Properly<\/h2>\n<\/section>\n

According to Cortizas, Mentzer focused on a few key technique principles:<\/p>\n