The chiseled physique. A universal aspiration, yet an achievement that evades most, often due to a shortage of discipline, knowledge, or both. IFBB Pro Bodybuilder Brett Wilkin, however, seeks to change this paradigm. He has recently simplified this elusive quest by sharing his expert insights on bicep training.
An Unorthodox Journey to the Top: Wilkin’s Bodybuilding Path
The trajectory of Wilkin’s career in bodybuilding has been nothing short of fascinating. He initially earned his stripes and his IFBB Pro card in the Classic Physique division by clinching a victory at the 2018 Junior National Championships. Yet, this division never saw him compete professionally. Nicknamed ‘The Butcher’, Wilkin transitioned to make his pro debut in the 212 division instead.
Learning from Past Performances: A Shift in Strategy
However, after a series of lackluster performances at the 2019 Puerto Rico Pro and 2019 Toronto Pro Supershow, it was time for some soul-searching and strategic recalibration. Wilkin took an intentional step back from competition, using this period as an opportunity to refine and enhance his physique.
The Comeback: A New Chapter in Men’s Open
When Wilkin reemerged on the competitive scene as a Men’s Open competitor, he surprised the bodybuilding community with an impressive performance at the 2021 Chicago Pro, where he claimed a close second place. Yet, the 2022 Arnold Classic brought a different challenge. Despite high expectations, Wilkin ended up in the sixth position. His 2022 competitive season concluded with a runner-up position at the 2022 Romania Muscle Fest Pro, falling short of the points needed for the 2022 Olympia.
The Road to Olympia: Wilkin’s Continued Strive for Excellence
Yet, Wilkin, known for his tenacity, came back stronger than ever. A triumphant victory at the 2022 Bigman Weekend Pro catapulted him into the early qualifier list for the 2023 Olympia. Now, under the seasoned guidance of the renowned ‘Hypertrophy Coach’ Joe Bennett, he is honing his skills with a rejuvenated fervor. The goal? A top-ten finish at his Olympia debut.
Sharing the Wisdom: Wilkin’s Bicep-Building Guide
In an attempt to pay it forward and guide other fitness enthusiasts and emerging bodybuilders, Wilkin recently shared his top five biceps exercises on his YouTube channel. This list provides an intimate look into the regimen behind those intimidatingly massive arms that have made Brett Wilkin a notable figure in the world of bodybuilding.
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Wilkin’s Prescription for Stellar Biceps: Top Five Exercises
Biceps, both a hallmark of aesthetic appeal and function, often play a crucial role in our perception of physical fitness. However, the journey to well-defined biceps isn’t a cakewalk. It demands not just dedication, but also a sound understanding of body mechanics. Brett Wilkin, renowned for his bodybuilding expertise, has recently simplified this arduous journey. He revealed his favored exercises and valuable training insights for biceps cultivation, effectively demystifying the path to impressive and high-performing upper arms.
Kickstart Your Workout: Standing Cable Curls
Diving headfirst into strenuous exercises without an appropriate warm-up is a surefire way to invite training-related injuries. Brett Wilkin underscores this point by unveiling the first significant exercise in his bicep-building repertoire: the standing cable curls. The distinct advantage of cable machines is their capacity to apply consistent tension on muscles, thereby offering a robust warm-up for an intense day of training. Additionally, these machines serve as an effective option for loosening up essential joints such as the elbows, setting the stage for a safer, more productive workout.
“Main focus is just on that bicep head with no cheating. This cable unit is awesome because it creates that tension all the way through the bottom and then all the way through the top. So constant tension on the biceps, a lot of blood, a lot of pre-exhaust and we’ll keep moving into the bigger ones,” Wilkin stated.
Mastering the Bicep Builder: Single Arm Dumbbell Preacher Curls
Preacher curls, frequently deemed the ‘king’ of bicep exercises, are renowned for their ability to isolate bicep muscles more effectively than many other workouts. It comes as no surprise then, that this exercise has earned a coveted spot on Brett Wilkin’s list of optimal bicep exercises. Wilkin elucidates the secrets to maximizing benefits from this exercise, stating:
“I want to solely use that bicep head obviously. So how do you do that is you want to elbow drive back into the pad. So I’m driving back into the pad and at the same time I am curling up.”
“When we’re curling against the fixed resistance of the pad, the bicep becomes the sole muscle engaged in the activity,” elucidates Wilkin. Known affectionately as ‘The Butcher,’ he offers a key piece of advice: lower the dumbbell gradually. This technique generates increased tension in the biceps, thus amplifying the effectiveness of each rep.
“The main thing is you don’t need too much (weight) here if you’re doing it right. So it’s the big squeeze with the drive and then the slow release letting it go out really stretching that bicep,” Wilkin concluded.
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Relentless Tension: Hammer Strength Preacher Curls and ‘Partner Resistance’
Returning to the preacher curl, this time in its machine variation, allows for sustained tension on the muscles throughout the full motion range. This is invaluable in bodybuilding, where the primary goal is often muscle hypertrophy.
But it’s Wilkin’s ‘Partner Resistance’ technique that may truly unlock progress. In this training method, Wilkin usually works up to his top set. At this point, the exerciser holds the weight at the conclusion of the concentric phase, while a training partner attempts to pull the weight down. This adds an extra layer of resistance to the exercise, further challenging the muscles and encouraging growth.
“This is just working that eccentric portion, that lengthening phase with resistance,” Wilkin explained.
Unlocking a New Method: Cable Curls with 21s Set
The next bicep exercise on Brett Wilkin’s list is not so much a unique exercise as it is an innovative training approach: the 21s set. This strategy divides a set of 21 repetitions into three sub-sets, each consisting of seven reps.
The initial seven reps involve partial repetitions, executed within the bottom half of the range of motion. The subsequent seven reps switch to the top half of the range of motion, again as partial reps. The final round of seven reps encompasses full repetitions, leveraging the entire range of motion from bottom to top. This method offers a comprehensive and diverse challenge to the biceps.
“I just love this because you really slow it down and you feel each rep. So you’re not hurting through this, you’re not throwing your back in it – you’re staying strict. You’re really feeling that each curl and you finish it off with seven really hard full motion reps,” Wilkin concluded.
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Aesthetic Balance: Reverse Grip Cable Curls
A physique with bulging biceps but slender forearms hardly presents an appealing picture. The final entry on Wilkin’s list tactfully tackles this issue with a subtle tweak to the classic cable curl. The reverse grip cable curl shifts emphasis to the brachialis and brachioradialis muscles in the arm, leading to robust and well-developed forearms. This exercise ensures a balanced aesthetic and contributes to overall arm strength.
“We’re trying to be symmetrical here… Triceps matching the biceps matching the forearms. So this is going to tie it all together,” Wilkin stated.
At 35, Wilkin recommends slotting in this exercise towards the end of your workout. It’s a perfect finisher when you’re fatigued but craving that last burst of forearm pump before wrapping up your gym session and heading home.
Here is the Table of Contents of Brett Wilin the Best 5 Biceps workouts:
- Standing Cable Curls
- Single Arm Dumbbell Preacher Curls
- Hammer Strength Preacher Curls
- Cable Curls – 21s Set
- Reverse Grip Cable Curls
Despite the buzz surrounding him as one of the promising prospects in the IFBB Pro League, Brett Wilkin’s breakout performance remains somewhat elusive. Yet, his recent qualification for the 2023 Olympia has imbued him with renewed motivation to excel and elevate his career. The stage is set, and it will be captivating to watch how he leverages this opportunity and performs at the 2023 Olympia.
Watch A Streaming Of Brett Wilkin’s personal YouTube channel Below:
Overview
IFBB Pro Bodybuilder Brett Wilkin has unveiled his top five exercises for building biceps, providing insights into his personal training regimen. His career path, marked by initial success, subsequent challenges, and recent Olympia qualification, mirrors the resilience necessary for bodybuilding success. Now training under ‘Hypertrophy Coach’ Joe Bennett, Wilkin aims for a top-ten finish at his Olympia debut. His journey offers valuable lessons and his shared bicep-building techniques can guide fitness enthusiasts towards their own goals.
Featured Image @Brett_Wilkin (Instagram & YouTube)
