Bicep Workouts – How to Workout Biceps


I recently competed in the 2017 Musclemania Fitness Universe Show in Miami, FL.  I’ve been training for this show for 4 months. In this video, I am one week out from the show. I cover bicep workouts in this video. I also train triceps too. During this week, I focus primarily on three things, my nutrition, my training, and energy levels.


My first focus is my nutrition, also called macronutrients.  Macronutrients are the three different types of nutrients the body needs to function. My macronutrient breakdown is 45% Protein (225g), 35% Carbs (100g) and 20% Fat (50g).  This macronutrient approach allows me to maintain muscle while steadily losing body fat. My goal is to lose as much fat as possible while maintaining fullness in my muscles. I have been using this approach throughout my years of competing and it has worked well for me in the past.

My next focus my training.  Training includes lifting weights five times per week and doing 30-60 minutes of cardio 4-6 times per week. Being one week means that my training is intense, even though my strength levels are rather low.  I train each body part at least once per week.  Some body parts, like chest and legs, I may train twice per week.I am maintaining a moderate to low-carb intake, high protein (Use MIKEFIT15 as your discount code), and low fat.  Using this approach along with my weight lifting and cardio allows me to drop 1-2 pound of fat each week while maintaining muscle.

Finally, I also play close attention to my energy levels.  If my energy is dropping too low (weak workouts), then I  up my carbs a bit. I also take pre-workout for an additional boost of energy. Having strong and intense workouts are the key to maintaining muscle. It’s also a key to entering peak week mentally strong. I hope this article helps you prepare properly for your show. If you need help preparing for a bodybuilding show, physique show or bikini show, contact me here.