10 Rules Every Lifter Needs to Build Bigger and Stronger Biceps

Nick Walker and Derek Lunsford’s rivalry is heating up, Wesley Vissers is hitting reset after surgery, and Urs Kalecinski is bulking into Men’s Open at 261 pounds—bodybuilding’s road to 2025 is anything but quiet.

August 27, 2025 • Estimated Reading Time: 10 minutes

Biceps aren’t built with curls alone. These 10 game-changing rules cover everything from supination and tempo to why volume isn’t always king. Forget endless sets of barbell curls—real growth comes from a mix of angles, rep ranges, and intensity techniques that keep your arms guessing. The list also emphasizes recovery and mind-muscle connection, two essentials lifters often overlook when chasing size. If you want sleeves that scream strength, these principles are your blueprint. [Start Curling Smarter Today!]

Classic Physique standout Wesley Vissers just went under the knife for a hernia, but the Dutch powerhouse is already planning a long-term comeback. Instead of rushing back, Vissers has his eyes locked on 2026, saying the downtime will allow him to heal fully and come back as the “best possible version” of himself. Fans remember his standout posing and clean lines, and his absence will surely leave a gap in the lineup. But in a sport that rewards patience and detail, this could be the reset that elevates him to Olympia title contention. [Watch Vissers’ Road to 2026 Glory!]

The 2025 Men’s Physique Olympia is already shaping up to be a four-man shootout. With names like Erin Banks, Diogo Montenegro, Brandon Hendrickson, and Kyron Holden in the mix, the division looks more competitive than ever. Analysts are pointing to strengths, weaknesses, and stage presence, noting that conditioning and charisma may be the deciding factors. Banks’ reign is under fire, and the challengers are hungrier than ever to topple him. Expect fireworks when this lineup collides under the Vegas lights. [See Who’s Flexing for the Throne!]

Jeff Cavaliere is back with another no-equipment workout, this time proving you can carve a bigger chest using just pushups. From explosive plyometric variations to mechanical drop sets that torch the pecs, he mapped out a full progression that can challenge both beginners and advanced lifters. The workout isn’t just about volume—it’s about manipulating angles, tempo, and endurance to force growth. Forget machines and barbells; Cavaliere argues all you need is your bodyweight and smart programming. For lifters stuck at home or short on time, this pushup-only blueprint delivers results. [Push Your Chest Gains Higher!]

 

The Middle Chest Training Mistakes That Kill Your Gains

Many lifters spend hours hammering bench press and cable flyes, but still lack a full, dense chest. The culprit? Costly mistakes in middle chest training. The most common errors include using the wrong angles, rushing reps, and ignoring proper contraction. Subtle tweaks in grip and setup can transform a flat chest into one that pops under stage lights. If your pecs look more deflated than defined, fixing these mistakes might be the missing link. [Fix Your Chest Gains Now!]

Bodybuilding icon Lee Priest weighed in on the rivalry that’s defining modern bodybuilding: Nick Walker versus Derek Lunsford. Both men are titans in their own right, with Walker’s freaky muscle density clashing against Lunsford’s balanced aesthetics. Priest broke down how conditioning, fullness, and timing will determine who stands tall at the 2025 Olympia. He also noted that rivalries like this are what keep the sport electric, much like the Coleman-Cutler era. One thing is certain: only one man will leave Vegas with the crown. [Catch Priest’s Bold Prediction!]

Urs Kalecinski is leaving Classic Physique behind and has his sights set on Men’s Open, weighing in at a stage-ready 261 pounds. The German star opened up about lowering his gear use, refining his size, and preparing to battle the giants at the Italy Pro. Known for his flowing lines, Urs is banking on size with aesthetics, a deadly combo if he nails conditioning. Fans are curious about whether he can stand next to mass monsters like Hadi Choopan and Samson Dauda. Either way, his transition is one of the biggest storylines heading into 2025. [Follow Urs’ Open Era Here!]

Staying shredded year-round might seem impossible, but bodybuilding legend Rich Gaspari swears by a simple three-step system. His formula revolves around clean nutrition, smart cardio, and consistent weight training—no crash diets or extreme phases. Gaspari argues that discipline, not gimmicks, is what separates lifters who peak once a year from those who look photo-ready in every season. With decades of experience at the top, his advice carries real weight. Want to ditch the yo-yo cycle and stay lean without burnout? This guide is your ticket. [Stay Shredded Like Gaspari!]

Even the busiest schedules leave room for this: a brutal 15-minute EMOM workout crafted by a personal trainer. EMOM—“every minute on the minute”—keeps intensity sky-high, forcing you to complete a set number of reps before the clock resets. The routine blends compound moves that hit every major muscle group, giving you the most bang for your buck in the shortest time possible. Perfect for travel days, crazy mornings, or whenever life derails your training plan, it’s a one-stop fix for consistency. Fifteen minutes, zero excuses. [Crush the EMOM Challenge Now!]

If you’re confused about how much protein you really need, this new calculator does the math for you. Based on bodyweight, goals, and activity levels, it tailors your daily intake so you’re not just guessing at how many grams to eat. The tool also breaks down why protein timing, distribution, and quality matter as much as total intake. For lifters chasing hypertrophy, it can be the difference between stagnant growth and steady progress. Think of it as a cheat code for gains. [Find Your Perfect Protein Target!]

Reigning Arnold Classic Men’s Physique champ Ali Bilal dropped a fresh update just 11 weeks from the 2025 Olympia stage, and the lines are already razor sharp📹💪

Lunch Recipe of the Day: Green Veggie Bowl with Chicken & Lemon Tahini Dressing

Cook quinoa until fluffy. Whisk tahini, lemon juice, olive oil, minced garlic, a splash of water, salt, and pepper until silky. Season chicken, sear until juicy, then slice. Steam broccoli and green beans, slice cucumber and avocado, and chop fresh herbs. Build the bowl with quinoa, greens, and chicken, drizzle generous dressing, add lemon zest, sesame, and a pinch of chili flakes or feta for flair. Fresh, fast, high protein, zero excuses.

The Strength Bulletin

  • A new study shows that pushing sets to the brink of failure doesn’t actually lead to more muscle growth, suggesting lifters can build size without flirting with burnout. [Read the Research Here!]

Reply

or to participate.