The Best Workouts For Men: Your Biceps

Isometric Plate Stackers
Isometric contractions (these are contraction where the joint angle and muscle length doesn’t change) are a hugely underrated and will help you gain some serious size. You’ll need a training partner for this. Warning:  At the end of it your arms will feel like they’re going to burst.

How to Do it
1. Hold your arms out with a 90 degree bend at the elbow.
2. Add 5 or 10 pounds every 15 seconds, keeping your arms at the same angle while fighting against the resistance.
3. Once your form starts to break, your partner should remove weights every 15 seconds.

Try to do this twice. If you can only do it once, we won’t tell anyone you’re a sissy.