American Classic Physique bodybuilder Matt Greggo secured his spot at the Classic Physique Olympia by winning the 2024 New York Pro. On Sept. 2, 2024, Greggo detailed his training strategies to preserve muscle mass and build his biceps six weeks from the 2024 Olympia, scheduled for Oct. 10-13, 2024, in Las Vegas, NV.
Matt Greggo’s 2024 Olympia Biceps Workout
Here is a summary of the training session:
- EZ Bar Curl
- Spider Curl
- Bayesian Curl
- Reverse-Grip Biceps Curl
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EZ Bar Curl
Greggo opens with wide-grip EZ bar curls to bias the short biceps head. He maintains an upright torso throughout to eliminate momentum. The EZ bar is gentler on the wrists than a straight bar; the comfort difference is meaningful enough to choose the former to train with.
The 28-year-old Greggo embraced intense high-volume training, resulting in consistent delayed-onset muscle soreness (DOMS) since entering his cut. He sees this as a positive sign, indicating the effectiveness of his approach. (1)
Spider Curl
Greggo set the incline bench at 70 degrees, positioned his chest against the pad, and grabbed an EZ bar with a wide, supinated grip. Since the arms extend in front of the body, the biceps are slightly shortened at the start of each rep, facilitating better contractions when the elbows are at 90 degrees.
Greggo avoids full extension of his elbows to maintain constant tension on the biceps. Spider curls are a common go-to exercise to build the coveted biceps peak aesthetic.
Bayesian Curl
In contrast to the previous exercise, the Bayesian curl setup pre-stretches the biceps in the starting position. This constant tension throughout the range of motion (ROM) maximizes muscle growth potential.
Greggo employs tempo reps, utilizing a three-second negative, pausing at full extension, followed by a one-second concentric, and finishing with a brief pause at peak contraction.
A Sports (Basel) study concluded that beginning biceps exercises in a more elongated position may be more effective for hypertrophy and strength gains. (2)
Reverse-Grip Biceps Curl
Overhand-grip EZ bar biceps curls bias the brachialis and brachioradialis and help build the forearms and grip. The brachialis lies beneath the biceps. Reverse curls target the brachialis, accentuating a more pronounced bicep peak.
Greggo started his career in the Men’s Physique division but transitioned to the Classic Physique division in 2023. This strategic move paid off, as he secured his first-ever Olympia qualification in his debut year in the division. Greggo aims to break into the top 10 at the 2024 Olympia. We’ll see if his biceps can help get him there.
References
- Hirono, T., Ikezoe, T., Taniguchi, M., Tanaka, H., Saeki, J., Yagi, M., Umehara, J., & Ichihashi, N. (2022). Relationship Between Muscle Swelling and Hypertrophy Induced by Resistance Training. Journal of strength and conditioning research, 36(2), 359–364. https://doi.org/10.1519/JSC.0000000000003478
- Pedrosa, G. F., Simões, M. G., Figueiredo, M. O. C., Lacerda, L. T., Schoenfeld, B. J., Lima, F. V., Chagas, M. H., & Diniz, R. C. R. (2023). Training in the Initial Range of Motion Promotes Greater Muscle Adaptations Than at the Final in the Arm Curl. Sports (Basel, Switzerland), 11(2), 39. https://doi.org/10.3390/sports11020039
Featured image: @mattgreggo on Instagram
