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Men\u2019s Classic Physique competitor, Terrence Ruffin won the 2025 EVLS Prague Pro to secure his place at the 2026 Olympia final, but while the man they call \u201cRuff Diesel\u201d has built an impressive pair of biceps, the former Airforce Senior Airman<\/a>\u00a0says that his arms have been one of the biggest challenges in terms of growth. Fortunately, Ruffin shared the three moves that now have his sleeves running scared.<\/p>\n \u201cArms have taken the longest time to grow for me,\u201d shared the experienced competitor who earned his IFBB Pro Card back in 2014, while just 21-years-old. \u201cBut by focusing on 2 to 3 movements (to hit the biceps brachii and brachialis) twice a week, I\u2019ve been able to make great progress.\u201d<\/p>\n Ruffin shared on social media that relies on a unilateral approach to arm day, making sure that both limbs are balanced in terms of strength and mobility, by working each side separately. The big man also uses a slow and controlled movement for added time under tension.<\/p>\n \u00a0<\/p>\n Leaning against a preacher bench for stability, Ruffin goes super heavy on single arm curls, a move that primarily targets the biceps brachii, the two-headed muscle at the front of the upper arm used for elbow flexion.\u00a0And, since the brachialis under the bicep is also used to flex the elbow, this muscle is activated too.<\/p>\n Taking a seat, Ruffin\u2019s second move is a single preacher curl to seriously isolate the biceps brachii once again, while the brachialis is also recruited to help lift the load.<\/p>\n Unlike the regular bicep curl, hammer curls<\/a> require the palm to be facing towards your torso as you bring the weight up. And, this subtle change in hand placement has a big effect, since the movement will now put greater emphasis on the brachialis and forearm.<\/p>\n \u201cAs for sets, I usually do 2 to 3,\u201d explained the two-time Arnold Classic winner. Ruffin also went on to tell his almost 100,000 Instagram followers that for determining reps, he uses the \u201cDouble Progression\u201d method a term coined by coach Paul Carter<\/a>. Essentially the two-step process focuses on finding progressive overload by starting out with around 8 reps to determine form, and then bringing the reps down to 4 to 8 in order to ramp up the intensity in the final set.<\/p>\n To follow Terrence Ruffin on Instagram, click here.<\/a><\/strong><\/p>\n<\/p><\/div>\nWhat Are Terrence Ruffin\u2019s Top 3 Bicep Exercises for Muscle Mass?<\/h2>\n
Single Arm Curls<\/h3>\n
Single Arm Preacher Curls<\/h3>\n
Single-Arm Cable Hammer Curls<\/h3>\n