Two-time Classic Physique Olympia champion turned 212 bodybuilder Breon Ansley has effectively removed the weight cap from his considerations. With a weight cap of 212 pounds, it’s not feasible for him to add enough mass within a year to exceed that. As a result of the extra calories, his training has amassed 20-inch arms.
On June 23, Ansley published a video on his YouTube showcasing his specific biceps training, including reviews of the exercises and techniques. Check it out below:
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How Breon Ansley Trains Biceps
Here is the breakdown of the movements Ansley uses to work the entire bicep muscle:
- Dumbbell Preacher Curls
- Superset: Barbell Close-Grip Curls & Barbell Wide-Grip Curls
- Standing Dumbbell Curls
- Superset: Dumbbell Hammer Curls & EZ Bar Curls
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Dumbbell Preacher Curls
While performing preacher curls, Ansley focuses on the bottom of his biceps insertions — the bottom to about halfway up his range of motion. If he moves past halfway, he feels tension transfer to his shoulders.
Ansley uses the top of a weight bench as a base when performing preacher’s curls. The angle of the bench allows for a range of motion while avoiding the aforementioned transition of tension. Single-arm isometric training helps him offset strength imbalances between his arms.
Barbell Superset: Close-Grip Curls & Wide-Grip Curls
Ansley switches to bilateral curling with close-grip reps to bias the short head of the biceps and pairs them with wide-grip reps to bias the long head. He continues to move through the limited range of motion through the bottom of the rep.
Ansley scores 10 reps on each variation, balancing enough volume while reaching fatigue. The higher-volume training of double-digit rep ranges for each set helps Ansley get more blood to his biceps for a massive pump.
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Although Ansley didn’t train the top half of his range of motion, Ansley doesn’t omit it from his off-season training. When working the upper range of motion during arm day, he prefers using cables. Cable training maintains tension for the entirety of each rep, as no rest position is reached during each set, unlike free weights.
Your arm is up, doing a curl that’s [hits] more of your upper insertion from the shoulder to the upper biceps.
Ansley references his affinity for “21s,” a rep scheme comprised of seven full curl reps, seven half-reps at the bottom, and seven half-reps at the top.
Standing Dumbbell Curls
Ansley grips the dumbbells on the area of the handles closest to his body. He then rotates his pinkies towards his shoulders at the top of each rep to accentuate the peak of each contraction.
Ansley recommends supinating at the bottom of each rep to maintain the tension. He shoots for 10 or more reps per set.
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Superset: Dumbbell Hammer Curls & EZ-Bar Curls
Ansley disclosed that he doesn’t need a lot of weight for these movements:
These are very small muscles. Keep the tension on the muscle…not the joints, tendons, and ligaments.
Ansley flares his elbows slightly with a neutral grip for hammer curls. He alternates between arms for double-digit reps for each.
Moving into the EZ-bar curls, Ansley uses an overhand grip with his thumbs over the top to bias the brachialis. Hammer curls and EZ bar curls apply less stress on the wrists compared to dumbbell or straight bar curls.
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Ansley’s Transition to 212
Ansley is in his 12th year as a pro bodybuilder, preparing to compete in a pro show in the 212 division to qualify for the Olympia — his lifetime Olympia invite in Classic Physique does not transfer to other divisions.
Since Ansley can add significantly more mass to his frame in the 212 division, he is taking full advantage. We’ll see how much muscle tissue his frame can carry when he takes the stage later in the 2023 season.
Featured image: @breonma_ on Instagram
