WHEN YOU THINK of big-screen muscle, one of the most important features of the image that usually comes to mind is a pair of blockbuster-sized biceps.
One of the experts responsible for creating some of the most impressive action star arms of today is Corey Calliet, the Elite Trainer who’s helped to develop two of Hollywood’s finest physiques of the moment: Creed III stars Michael B. Jordan and Jonathan Majors.
When it comes to building big-screen biceps, Calliet says there are two main keys: form—which includes feet placement—and intensity. The celebrity trainer and former bodybuilder tells Men’s Health fitness director Ebenezer Samuel, C.S.C.S., that building a Hollywood physique isn’t just about moving weight, but also keeping the heart rate up—and the form intact.
“I love to do things at a high pace, high intensity no matter what I’m doing,” Calliet says. “As long as I’m paying attention to form and control, I’m able to get what I want out of it because I want to get that heart rate up. Even when I’m lifting weights. I don’t like to just be hitting the heavy weight and then just sit down and chill.”
As an example to how anyone can get film ready like the Creed III duo, Calliet shares three Hollywood insider tricks he uses to get his clients armed and ready for any action scene.
3 Biceps Building Tips From Creed III Trainer Corey Calliet
Drop Sets to Push Past Fatigue
3 rounds of 8 to 12 reps at each weight
Drop sets are brutal. You start with a normal round of curls—and just when you think your biceps are fried, you drop the dumbbells, pick up a lighter set and knock out more reps. Then, you do it one more time. Before you know, you’ve knocked out nearly 30 reps with this drop set.
The key to drop sets, according to Calliet, is knowing to keep a rep or two “in the tank” so you’re not completely drained after your first set. This should set you up for helping push past being tired, but at the same time not gassing out too soon.
Most important than the total number or reps, however, Calliet says throughout the drop set be sure to maintain your focus on your form and maintain that mind-muscle connection.
Perform two to three drop sets, starting with about eight to 12 reps before lowering the weight and performing another set. If you’re doing this at the beginning of a workout, Calliet advises going with three total rounds. When used as a finishing move, one complete dropset—now you should have around 30 or more quality reps completed—should be sufficient.
Master the Half-Iso Curl
3 sets of 10 reps
Although the dumbbell curl is often performed as a unilateral exercise—alternating between each arm—this version doesn’t offer much of a rest. By maintaining a 90-degree hold with your “non-working” arm, your standard dumbbell curl becomes a lot more challenging than it looks.
You’re getting a ton of biceps engagement from both arms with this move. While focusing on the curl with one arm, you’re also forced to pay attention on just maintaining the hold with the opposite arm. It won’t take long to notice the crazy pump and again as you become more focused on maintaining that mind-muscle connection.
Perform about three sets of 10 reps with each arm for a ridiculous pump.
Spider Curl for Peak Contraction
3 sets of 8 to 12 reps
A perfect Hollywood ending to creating your own set of action-hero arms is this finishing move that places a major focus on the mind-muscle connection. The unique angle of the spider curl—you’re “glued” to a bench with your arms locked to top of the seat to eliminate the ability to cheat. This allows you to engage your biceps even more.
Keep your arms perpendicular to the ground as you also on squeezing your glutes and abs while locked in to the bench. Try three sets of eight to 12 reps with each arm. You can even alternate each arm to create a greater focus and awareness on your curl, Calliet advises.
“Anyone can form a body they want if they take the time, be disciplined and be consistent, Calliet says.
Jeff Tomko is a freelance fitness writer who has written for Muscle and Fitness, Men’s Fitness, and Men’s Health.
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