The most powerful bodybuilders. The biggest bodybuilders in the world: ranking of the best athletes in history. Pro Tan have released brand new products this year, including a new Super Dark Competition Color. There seems to be no limit to what a general can achieve.

16.01.2021

Let's be frank, despite the fact that bodybuilding has long and firmly entered the public life as a professional sport, many people still look at bodybuilders as something incredible. But let's try to look at them with an open mind, evaluate them objectively, and not be guided by years of prejudice. Chances are you'll find many of them quite attractive. It is for this reason that we have decided to present to you today the 15 most of all time.

15. Flex Lewis

Flex would have easily passed for the guy who lives next door. He has a rather attractive boyish face that contrasts sharply with his massive torso. The result is a pretty hot combo. Flex could easily move the old women across the road, simply throwing cars to the sides.

14. Victor Martinez

Victor became the second Dominican bodybuilder to reach the highest successes in a professional career. Among his achievements are second place at the 2007 Mr. Olympia competition, as well as a victory at the Arnold Classic in the same year. His cute smile is truly disarming and transforms from a huge jock into a cute and damn sexy guy.

13. Stan McQuay

Despite his actual height of 1 meter 70 centimeters, Stan looks so huge that it seems as if he is only 2 meters tall. It combines strength and grace in perfect proportions. This guy is handsome in every way. The secret of his success can be called genes - an Irish father and a Japanese mother played an important role in endowing him with such a bright appearance.

12. Jeremy Buendia

Super broad shoulders, huge breasts, a narrow waist and a killer face - all this can be attributed to Jeremy. In 2013, he made his debut at the Mr. Olympia competition, taking second place there immediately, and is currently actively preparing for the next competition in this series.

11. Mark Alvisi

The beauty of Mark is simply amazing. It would be a real crime if he was forced to hide his perfect body under a regular office shirt. With such an impeccable appearance, he was simply obliged to show himself to the world in all its glory.

10 Joe Weider

Joe is a bodybuilding icon and mentor to many famous bodybuilders, including Arnold Schwarzenegger. But at the dawn of his career, Joe could boast no less attractive appearance than the other guys on our list. It is thanks to him that bodybuilding has come down to us as a full-fledged sport, and not a circus show. Together with his brother, he is one of the founders International Federation bodybuilders.

9. Shawn Rhoden

Sean Rhoden, also known as "Flexatron", deserves to be at number 9 on our list. His impossibly perfect appearance brought Sean many victories, both in the professional and in the love field. While most of the bodybuilders on stage look like they're in pain, Sean's face always remains beautiful without reflecting a fraction of the tension of everything.

8. Ben Pakulski

Despite his impressive size, Ben is actually the cutest person, reminiscent of Superman. You will hardly be surprised if he suddenly comes to the rescue in an emergency.

7. Mike O "Hearn (Mike O'Hearn)

You can't take your eyes off Mike. His good looks just won't let you do it. There is nothing surprising in the fact that during his career he managed to visit the covers of more than 500 magazines, and was awarded the title of Fitness Model seven times.

6 Brandon Curry

Brandon is really huge, in addition, nature has awarded him an incredibly sweet face. You can bet that few girls can resist his charms.

5. Mark Dugdale

The natural beauty of this guy is largely due to his infectious smile that can work wonders. Mark's sexuality coefficient just rolls over.

4. Arnold Schwarzenegger

You thought we'd leave Arnie behind? When it comes to bodybuilding, one cannot fail to mention Arnold Schwarzenegger. Arnold is one of those people who bodybuilders all over the planet look up to. In addition to a handsome face and a foreign accent, he created a truly ideal body in terms of proportions.

3. Frank Zane

You will hardly find a photo of Frank on the Internet that is not sexy. It's all about his appearance, reflecting the ideals of the 70s, which you will not find anywhere else today.

2 Steve Reeves

Steve Reeves, also known as the hottest actor who played Hercules, can compete with any bodybuilder on this list. At one time, Steve served as a role model for guys, as well as an object of passionate desire for girls.

1 Bill Pearl

Bill's physique is perfect, that's out of the question. In the prime of his life, Bill was so sexy that many are ready to start raising funds on Kickstarter for the creation of a time machine, just to get the opportunity to see him live.

A beautiful muscular body is the dream of all boys, young men and men. The desire is intensified when beautiful examples of those who have achieved significant results in this field, which the whole world can admire, appear before our eyes. For many, this is a great motivation to work hard and visit the gyms, but few decide to become a professional bodybuilder. Among those who have made this sport their profession, there are the most powerful and famous personalities in the world, whose examples can be inspired.

The history of each of these bodybuilders is the result of a huge amount of training, years spent in the gym, overcoming oneself and developing willpower. In order to succeed in this field, in addition to physical strength, iron self-discipline, daily hard work and unquestioned faith in success are needed.

The most stubborn

David Lawrence is considered one of the strongest bodybuilders in the world. He was a famous athlete even when this sport in the Soviet Union was called exclusively bodybuilding. However, at first in the sports arena, Lawrence became famous not as a bodybuilder, but as a promising and successful cricketer. David had every chance to replenish the golden pages of the history of this sport, if in the early 90s he had not had an accident during a match broadcast live, due to which his knee joint was severely injured. There was no question of continuing a career.

For a long 22 years of his life, this strong-willed man tried to find a new occupation, but then he realized that nothing in the world could captivate him like sports. Therefore, he began gradual strength training and felt the old taste of life. Among bodybuilders, he became widely known by the nickname "Sid". Appearing for the first time at the massive British Championships at the age of 50, David Lawrence appeared in great shape and took the main prize in the over 40 category. This inspired the athlete to further development, which was expressed not only in working on himself, but also in coaching.

Most recognizable

“A talented person is talented in everything” - this phrase perfectly describes the life path of not only one of the most successful bodybuilders in the world, but also an excellent actor and a successful politician with a worldwide reputation - Arnold Schwarzenegger. Arnold himself has repeatedly emphasized that he owes bodybuilding everything he could achieve. He explains that without the qualities that he acquired in hard training, nothing could have been achieved.

And the hardening of the future star began in deep childhood. In the small Austrian village where Arnie lived with his parents, there was no running water. For heating water and heating in winter, it was necessary to carry coal, which was the responsibility of the boy. The first impressive muscles appeared on the biceps of the future star from physical labor. The young man decided not to stop there, but to make himself even stronger. Already at the age of 19, titles rained down on him, the number of which increased every year: not every bodybuilder in the world can boast of the seven-time Mr. Olympia championship.

In addition to the perfect body and great accomplishments, Arnold Schwarzenegger has another merit: all famous bodybuilders believe that no other person has managed to popularize this sport like Arnie. This was facilitated by an acting career, thanks to which guys and men from all over the world were able to make sure how hard work and work on your body can raise you to unprecedented heights. simple guy from an ordinary family.

Now, despite the fact that Schwarzenegger is already over 70 years old, he does not stop daily training. According to the bodybuilder himself, playing sports is not a hobby, but just a lifestyle.

Most Law Abiding

Not for every bodybuilder, bodybuilding becomes a profession. Ronnie Coleman, who always dreamed of becoming a police officer, still considers sports to be a common hobby. He was born in Louisiana in the late 60s. It is impossible to call this time calm, so the policemen were the main authorities for ordinary yard boys. Ronnie went to a simple school, played on the school's American football team and dreamed of entering the police academy. At the exams, the selection committee was shocked by the parameters of the applicant's body: with a height of 180 cm, he weighed 138 kg. With such complexion, you can easily become a thunderstorm of criminals and offenders.

Coleman started going to the gym because he had very high ideals in terms of meeting the physical standards for representatives of his profession. According to Ronnie, a real cop should be strong and always be in perfect physical shape, which was decided to prove by his own example. He did not even think about participating in competitions, but the coach and part-time owner of the gym persuaded Coleman to participate in the competition of the strongest bodybuilders. This happened in 1988 when he received the Mr. Olympia award. After that, the name of Ronnie Coleman was recognized all over the world. The competition so captivated the cop that for another 8 years in a row he became the winner who received this title.

Despite achievements that most bodybuilders can only dream of, Ronnie never considered bodybuilding his main occupation. He always emphasized that he considers only police work to be a profession that allows him to support his family, and bodybuilding is just a hobby that also brings good money.

The most rejuvenated

The story is interesting not only for young bodybuilders around the world, but also for their parents. Despite the fact that the young man grew up in Birmingham in a decent family, it was by no means possible to call this bully a good boy. His mother suffered with him, because constant fights, police drives, participation in the skinhead movement, problems with peers and teachers were commonplace for Dorian. The last point was the awarding of the guy a six-month term in a correctional facility.

After that, the young man thought that it was time to radically change something, until fate finally slid downhill. The road to the gym led to drastic changes, where Yates quickly realized that just being strong was not enough. You also need to be responsible, purposeful and disciplined. The parents of the former varmint breathed a sigh of relief and even helped Dorian get his own gym. Already at the age of 24, he became the strongest bodybuilder in Britain, and then decided to participate in the famous competition "Mr. Olympia", where he immediately received second place. The whole next year was devoted to hard work, and the next time the title of "Mr. Olympia" went to Yatsu, who displaced the champion, who had climbed the first step of the podium for eight years in a row.

The top of overcoming difficulties was demonstrated by Dorian Yates in 1997. The fact is that a couple of weeks before the competition, he injured the biceps of the shoulder. The logical decision was to refuse to participate in the competition with a torn muscle, but this difficulty did not stop Yates. Despite the severe pain, he completed the entire competitive program and once again became the winner of the Mr. Olympia. Dorian notes in all interviews that the sport saved him from the dubious path that was prepared for the juvenile bully, if not for bodybuilding.

youngest

This old-school bodybuilder wouldn't make the stunning impression that today's "muscle piles" can, but still, Steve Reeves is admirable. For fans, he forever remained "Hercules", as they called him at competitions and in numerous articles.

Steve started training in his youth, at the age of 16, and immediately took the matter seriously. Maybe he would have become an even younger titled bodybuilder, but the war intervened. After the draft and initial training, Reeves was reassigned to a military unit in the Philippines. As a private in the infantry, he took part in heavy battles and battles for a year and a half, which claimed the lives of many comrades in the service. Steve Reeves has repeatedly noted that this time was a turning point, hardened and made him more courageous.

Having retired to the reserve, he immediately returned to bodybuilding. While many colleagues could not recover from mental trauma, Steve happily returned to his usual sport, in which he found real salvation. Three months after returning home and intense training, Reeves takes part in the main competitions of Portland and gets first place. This instilled confidence in his strength, and the athlete began to practice with even greater enthusiasm. On the account of this morally and physically strong person there are such titles as "Mr. America", "Mr. World" and "Mr. Universe".

Eyewitnesses recall the impression that Steve Reeves' appearance on the beach left: people not only opened their mouths in surprise, they often followed this Atlantean, reminiscent of the leader of the Greek gods.

At the age of 28, he organized his own competitions, which later became very popular and opened up a lot for spectators and coaches. strong athletes. The most amazing thing is that Steve achieved such results at a very young age, so in history the name Reeves has become synonymous with a young and ambitious bodybuilder dedicated to his work.

A delightful body could not go unnoticed, so the career continued in the cinema, where the directors gladly invited the textured hero. Historical paintings "The Last Days of Pompeii", "Trojan War", "Pirate Morgan" and others still show fans the ideal body of a man remembered by everyone as the youngest bodybuilder.

The most feminine

Women are the weaker sex. You instantly forget about this when you look at Nicole Bass-Fuchs, who is considered one of the strongest bodybuilders among women. This sport is not very popular with the fair sex, but Nicole is one of those who see their meaning in life in strength training.

The girl was born in New York in 1964. She did not immediately determine her main vocation, trying to find herself in different professions. But closer to the age of 30, it became clear to her that bodybuilding is a real vocation and the meaning of her life. This was facilitated by data obtained from nature. The woman admitted that she had never been attacked by intruders, which is easy to believe when looking at the photo.

The unusual appearance of a professional bodybuilder did not prevent a woman from marrying her beloved man, with whom they lived all their lives. True, like all couples, there were quarrels in this married couple. One day, Nicole Bass-Fuchs' husband called the police, as the exasperated wife began beatings, which the husband was unable to stop. Along the police it was hard enough to calm down strong woman but it was hard to get her to understand.

In 2017, Nicole Bass-Fuchs died at the age of 53, but did not stop training until very recently. At the moment she is the most famous female bodybuilder in the world.

The most intelligent

Everyone knows the name of Alexander Nevsky, but few people know that the real name of the bodybuilder is Kuritsyn. For this, during his school years, the boy was laughed at, but he could not fight back, because he was very thin and weak in terms of build. An excellent study and love for literature forever recorded Sasha in the detachment of "nerds", who were not paid attention to by girls who prefer strong guys.

Physical education lessons were a special test for the boy, in which he felt his worthlessness. At the age of 14, he decided that problems could be solved with the help of sports. Basketball and boxing did not bring the desired results, but Sasha's world turned upside down after he saw the performance of Valentin Dikul in the circus, juggling weights like balloons. In addition, inspired by the photographs of Schwarzenegger, Alexander began strength training, which took up all his free time.

This enthusiasm led to the fact that the idea of higher education in the humanities had to be abandoned. Only in a few years Alexander will graduate from the faculty of management, and later - physical education. Long-term persistent work was crowned with success: everyone started talking about Alexander, as the strongest bodybuilder in Russia. Success intensified after receiving the title "Mr. World". By that time, Alexander changed his last name to the pseudonym Nevsky and became a media person.

On his account, participation in several cult programs, the popular science television project "Target-Universe", several books on bodybuilding, etc. Alexander managed to work in the sports committee under the Duma of Russia, and experts appreciate this activity very highly. This part of life strong man dedicated to acting and directing.

Bodybuilding is that beautiful and complex sport that owes its popularity to the real Hercules. Today, the biggest bodybuilders in the world are under the gun, whose stunning achievements and sculpted stone muscles attract more and more fans in favor of sports and gyms. Your attention to the top 10 most majestic bodybuilders in world history.

There are many opinions that distribute the places of bodybuilders based on their physical data and contribution to the development of this sport. Your attention is one of the options for the distribution of seats.

10 position - "Giving" Phil Heath

Since 2011, Phil Heath has been holding the first positions in the Mr. Olympia and Sheru Classic competitions since 2011. His biometrics:

height - 1 m 75 cm;
weight - 114 kg, and in the off-season - 125 kilos;
neck circumference - 47 cm;
girth of the belt - 73 cm;
hips - 82 cm;
the size of the biceps is 56 cm, the lower leg is 51 cm.

Phil Heath was born in 1979 in Seattle, and the athlete began his dizzying career as a basketball player. Phil has always lacked height, and subsequently he retrained in powerlifting. In 2003, the strongman won his debut bodybuilding tournament in Northern Colorado, and since then, Phil Heath has held the lead on the Olympus of bodybuilding as a "natural bodybuilder." Read more about it.

9th position - Lee Haney or "Forgotten Star"

Lee Haney was born in California in 1959. Professional bodybuilders respect Lee for the first time in the history of this sport that he held the coveted Mr. Olympia award for 8 years. Previously, the record for holding the title was held by Arnold Schwarzenegger, who climbed the podium 7 times. Indicators:

height - 180 cm;
weight during competitions - 112 kg, and between seasons - 118 kilos;
biceps - 51 cm;
waist - 79 cm.

The 80s in bodybuilding were rightfully considered the era of Haney. There was not a single athlete who could compete with Lee. Interesting but distinctive feature is the fact that Haney has never been injured. When asked how he succeeds, the man replied that he never swings to the limit of his physical abilities. To date, the bodybuilding veteran has already completed his career, but he has not lost his passion for weightlifting and has become a coach. The coach pays special attention to difficult teenagers, training them on a special base.

8 position - Ronnie Coleman "America's Strongest Cop"

Ronnie Coleman (whose fate can be found in more detail here) is an American, originally from Louisiana. A strong man was born in 1964, he was fond of American football, along the way he graduated from the University with a degree in accounting and finance, and then fulfilled his old dream by studying at the Police Academy. The athlete devoted the lion's share of his biography to policing the streets of Arlington. The villains were apparently shocked by the anthropometry of the cop:

height - 1 m 80 cm;
weight - 138 and between seasons 149 kg;
bicep size - 61 cm;
sternum volume - 1 m 48 cm;
girth in the belt - 78 cm;
thigh - 87 cm.

The passion for bodybuilding came only as a desire to set an example for everyone, exactly how an American “cop” should look like. And he got to the first competitions in his life with light hand gym director. Already in 1988, Ronnie won Olympia, and he got so carried away that he spent another 8 years on the first step, duplicating the record. An interesting fact is that the champion treats bodybuilding as a hobby, believing that only official work can feed him.

7th place - "Italian" Franco Colombo

- a doctor, writer, actor and boxer, who was born in 1941 on about. Sardinia. Franco got into the bright world of bodybuilding from boxing thanks to a chance meeting with Arnold Schwarzenegger, who, of course, was slightly inferior in terms of anthropometry:

height - 1 m 66 cm;
weight in competitions - 84 kg;
biceps - 47 cm;
chest - 1 m 34 cm;
bootleg - 44 cm.

Despite the modest dimensions, the athlete has repeatedly won the "light" competitions, and twice became the absolute "Mr. Olympia. This is not surprising, because he could sit down with a weight of 297 kg, take 238 kg in the bench press, and even handle 341 kg with a deadlift. The champion was respected when, after a long break caused by an injury, he was able to return and take the Mr. Olympia again in 1981.

6th place - "Dark Horse" Dorian Yates

Dorian Yates was born in 1962 in Birmingham, was a skinhead, was registered with the police, and spent six months in a correctional institution. Deciding to radically change, he achieved the following indicators:

height - 1 m 78 cm;
body weight - 121/131 kg;
biceps - 54 cm;
Yats chest - 148 cm;
in the belt - 86 cm;
thigh - 81 cm;
lower leg - 56 cm.

Already at the age of less than 24, the strongman became the best in competitions in Britain, and bought himself a personal gym. In his debut year, he became the second at Olympia, losing only to Haney, and the next time he simply “threw” a competitor from the podium. In 1997, he injured the biceps of the shoulder, but despite this, he again becomes the best. It has been described in detail.

5th place - "Mr. Optimism" Jay Cutler

Jay Cutler was born in 1973 in Massachusetts. I got used to work, studied, and studied with a coach. Options:

height - 1 m 76 cm;
weight - 121/141 kg;
neck size - 50 cm;
the size of the cans is 57 cm;
waist - 86 cm;
Cutler's thigh - 79 cm;
leg size - 51 cm.

Having started his career in 1998, it was only in 2006 that Olympia submitted to him. To date, the athlete has 4 statuettes in stock. you can get to know the athlete better.

4th place - "Hercules from Montana" Steve Reeves

height - 1 m 85 cm;
weight - 95;
chest part - 132 cm;
Reeves waist - 73;
hips - 66 cm.

The parameters show that Stevie is far from the biggest bodybuilder in history, and he clearly falls short of the monsters of bodybuilding. However, he visited the war, which tempered the character of the athlete. In 1946, Steve was already performing as a bodybuilder. At the age of 20-plus, Reeves topped the list of the youngest bodybuilders in history. In 1948 he took the title of World Champion, and in 1950 he became Mr. Universe. But now they do not remember his performances at competitions, but historical videos and films in which Stephen starred as an actor, including playing Hercules.

3rd place - "Myth" Sergio Oliva

Sergio (Sergio) was born on America's Independence Day on Liberty Island in 1941, and immigrated to the United States at the age of 20. Options:

height - 1 m 78 cm;
weight - 102 kg;
the size of the cans is 54 cm;
chest - 1 m 40 cm;
waist length - about 75 cm;
thigh - 73 cm;
lower leg - 47 cm.

Legendary person. This is the main opponent of the iron Arnie, who managed to win Olympia three times. Read more about Sergio.

2nd place - "Arnie" Arnold Schwarzenegger

Now even the biggest bodybuilders in the world pay tribute to Arnold. He had the most outstanding parameters in history:

height - 187;
weight - 107/118 kg;
biceps - 56 cm;
sternum - 145 cm;
waist - 86 cm;
hips - 72 cm;
leg circumference - 51 cm.

Arnie once said, "My favorites are Reg Park and Steve Reeves." This once again suggests that the large and pumped-up bodybuilders who appeared in the cinema had a great influence on the minds of young people throughout the 20th century. The advantages of Schwarzenegger are so great that they deserve special attention. Born in the small village of Tal, he managed to achieve dizzying results in bodybuilding: at the age of 20 he became the youngest "Mr. Universe", after which he received the same title 4 more times, "Olympia" submitted to Arnie 7 times, in addition, he won the title " Mister World. The surname "Schwarzenegger" has long become a household name, as the bodybuilder has achieved worldwide recognition and fame on all continents of the planet. Since 1980 he has been passing on his knowledge of the sport through books and magazines.

1st place - The founder of bodybuilding Evgeny Sandov

From birth his name was Friedrich Müller, but for his career he took his mother's surname. The athlete was born in 1867. There were no competitions at that time, but the whole district came running to stare at the noble strongman.

Height - 1 m 70 cm;
body weight - 88 kg;
banks - 43 cm;
thigh - 63 cm;
each shin - 40 cm.

The athlete earned money by fighting lions in the circus, actively advocated a healthy lifestyle, and in 1911 he was awarded the title of "professor" of physical education. It is he who is considered the founder of bodybuilding, and it was from his photo that his figures cast the figurine "Mr. Olympia". This is, without a doubt, the most natural bodybuilder of all those listed, since at the time of the life of Friedrich Müller, the world did not yet know about any anabolics.

Interesting! To date, the biggest female bodybuilder is the Russian bodybuilder Natalya Kuznetsova, whose parameters any weightlifter will envy:

height - 170 cm;

weight - 93 kg;

biceps - 48 cm;

waist - 76 cm;

hip measurements - 72 cm.

We have already talked about other achievements of Natasha.

Each of the listed bodybuilders has already taken its niche in the sport and entered the history of bodybuilding for centuries. And who do you think deserves to take a place in the list of the best? Share your opinion in the comments.

Video: Top 10 best bodybuilders in the world

Interesting facts from the life of the most famous bodybuilders in the world

Around the world, a new gym opens almost every day, the number of people who want to “train” is growing exponentially. Some go to "carry iron" to get rid of complexes, some as a tribute to fashion, and there are those whose idol is still Arnold Schwarzenegger. Only there is a problem, since many newly minted athletes do not always delve into the specifics of the life path that the most famous bodybuilders have gone through from the moment they first came to the gym to the standing ovation at Mr. Olympia.

The history of bodybuilding has thousands of names. Many of them - an example painstaking work on every muscle of your own body, a special diet and daily routine. But, as they say, “there is a black sheep in the family,” so we will pay special attention to the category of athletes who put beauty and health at stake in games with steroids, and as a result, everyone lost.

The most popular jocks in the world also often become hostages of their own popularity. They want more and more: the immense volume of biceps, the back of Hercules, inhuman endurance and the strength of the Hulk. Such an athlete is tempted at every step in the form of various supplements, injections, tablets. And then from a full of vitality, budding athlete turns into an anabolic freak with blistering muscles, decaying liver and insane craving for another shot.

Most muscle magazines try to pretend that their audience comes to the gym to gain health and longevity, but unfortunately, this is not the case. 90% of the "real boys" around the world come to the "rocking chair" with the strange goal of becoming the biggest, "muscular" monster that a person can become. And while coaches in elite sports clubs are arguing about the benefits or harmful effects of chemistry in sports, about the aesthetics of lines and proportions, monsteroids are chasing a bunch of pumped meat. A striking example for beginners is Dave Palumbo and Ronnie Coleman. Note that the latter, due to addiction to steroids, almost had his legs amputated, as the swollen veins ceased to function normally.

Athletes like Mike Mentzer and Bertil Fox were able to inspire generations of athletes by personal example, and their posters adorned the tattered walls of every basement gym in the Soviet Union. Here you will find out how the story of their stellar career ended, and how many more cult bodybuilders fell into the abyss of drug addiction, crime and sank to the very bottom.

We will reveal all the secrets of the biography, public and personal life of world bodybuilding stars, destroy all myths and stereotypes about bodybuilders using specific examples. A lot of interesting information about such contrasting fates of the legends of world bodybuilding awaits you in our section "Walk of Fame".

Video: Top 5 most famous bodybuilders in the world

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Want to know how the best biceps in bodybuilding history were created? You don't have to search anymore! In this article, you will see not only 35 samples of amazing biceps, but also tips for training them.

Arnold Schwarzenegger

“When I was 15, I undressed and looked at myself in the mirror. As I considered myself, I realized that in order to have perfect proportions, I would need 20 inch long arms to fit my entire body." - Arnold Schwarzenegger

Joel Stubbs

"If I had to choose one biceps exercise that a bodybuilder can’t do without, I would say that this is a barbell curl for standing biceps. The most important thing is to increase the weight while maintaining the correct form and technique, and lifting the barbell to the biceps - The best way do it. This exercise helps you move more weight, so try to hone your technique. Of course, if you have a problem with your wrist, then lifting the EZ bar is a worthy alternative.- Joel Stubbs

Albert Bekles

"I like to emphasize the peak contraction phase of the flexion. I resist supination until I am close to the point of flexion, and turn my wrists outward as much as possible when I reach peak flexion. This creates a strong contraction and I hold it for a couple of seconds.- Albert Beckles

Robbie Robinson

"I do a concentration barbell curl using a narrow grip and leaning over so that my torso is parallel to the floor. I slowly do the upward curl with the barbell, feeling the resistance with every millimeter of movement. At the peak of the movement, I hold the weight for a few seconds by flexing and squeezing my biceps. It is hard and painful work, but it helps to achieve density.- Robbie Robinson

Larry Scott

"I did 4 different exercises for biceps, 5-6 sets each, with 8-10 reps. Total 24 sets for biceps. If I trained biceps, triceps, and deltoids on the same day, I would do 4 exercises for each muscle and 5 sets of each exercise, for a total of 60 sets. This workout takes 2 hours. I don't rest too long between exercises or sets, and I try to move as much as possible.- Larry Scott

Mike Matarazzo

"Old school bodybuilders have always been my idols. They didn't need cool equipment. They trained purposefully and intensively, despite the equipment of the gym and other restrictions. They could bench press with buckets filled with concrete, and it was still a great workout.- Mike Matarazzo

Phil Heath

"Personally, I like isolated curls of one arm with dumbbells. You don't have to do 100-pound lifts to feel the burning sensation. Hell, I can get results with 35-40 pound dumbbells. In addition, it is a great option for those who travel. After all, this is the type of equipment that is available in almost all hotels.- Phil Heath

Freddy Ortiz

"I don't count reps. I just work until my body gets tired.- Freddy Ortiz

Lee Priest

"Once during a workout, a guy came up to me and said that curls should be done differently. I looked at his arms, they were about 15 inches. It's the same as if I walked up to Tom Platz and started teaching him how to squat!- Lee Priest

Paul Demaio

Barbell curl for biceps
Alternate lifting of dumbbells for biceps while sitting
Curls on a bicep isolation machine

Leroy Colbert

"I, Leroy Colbert, was the first person to create arms with 21 inches of muscle without the use of drugs, and I am proud of this.- Leroy Colbert

Jay Cutler

“I am all for volume training.- Jay Cutler

Kevin Levrone

"For isolated curls, this exercise is performed with an EZ bar, you can use a narrow or wide grip. If you don't have an EZ bar, you can use a short straight bar.- Kevin Levrone

Dexter Jackson

"I find that posing improves the shape and firmness of my hands. Before the competition, daily posing improves my hands every day. Try to flex your arms after each set to get more blood flowing to your muscles.- Dexter Jackson.

Manfred Herbel

"You can't plan how big you'll get because you never know what your genetics will turn out to be. So when I started, I had no idea how far I would get in the sport. And the fact that I have big hands is actually a disadvantage in our sport. So I never planned that my hands would be so huge, but nevertheless, over time, I realized that having the biggest hands in the world is a great marketing tool.- Manfred Herbel

Sergio Oliva

"In the magazine, you could see that this guy's hands are 21 inches, this one's 22, and this one's 19 and a half. When they all went to Florida, the only one who came close to my result was Arnold, and his hands were only 19. My hands were so large that they were larger than my head. I was definitely the first.- Sergio Oliva

Vince Taylor

"Most will say that I practice multiple repetitions. It is not true. I need a weight that will allow me to feel the work of the muscles. And no matter how trite it may sound, I need to feel that the muscles are working.- Vince Taylor

Cal Shkalak

"The mind-muscle connection is the key to great hands. More than on any other part of the body, you can easily watch your muscles move with each rep, and with a regular hinge joint, you can focus on getting maximum stretch and concentration. Make your reps harder, not easier.- Cal Shkalak

Flex Wheeler

"The biceps is a relatively small muscle, and if you train hard, it doesn't take much effort to bring it to exhaustion. I do no more than 10 sets, once a week, but if I take each set to the point of muscle failure, that's enough for my muscles to grow constantly, without overtraining.- Flex Wheeler

Bill Pearl

"If I wanted to get my arms as big as possible, I would do about 20 sets of 4 exercises and 5 sets of each for triceps and 20 sets for biceps in each workout 3 times a week. This would give you about 60 sets for triceps and 60 sets for biceps per week. I would do 6-8 reps and do all the basic movements where I can hold the maximum weight. I would consume nutritious food containing calories and corny - eat!- Bill Pearl

Bertil Fox

"Anyone who rejects brachialis development automatically limits the height and ultimate volume of their biceps, because a well-developed brachialis pushes the biceps up, away from the humerus, and gives the biceps apparent height and volume.- Bertil Fox

Mike Christian

"Remember, 4 sets, 8-10 reps, hard and hard.- Mike Christian

Boyer Co.

"I remember reading an issue of Joe Wader's "Muscle Builder" magazine and I came across an article by Steve Reeves on bicep training. He wrote about incline dumbbell curls. For me it was good advice, so the first biceps exercise I did was dumbbell curls on an incline bench. In fact, it was the only bicep exercise I did in five years. All I did was 8-10 sets on an incline bench, and then switched to triceps training.- Boyer Co.

Brian Buchanan

"Let's be honest and name two qualities that a bodybuilder needs to have a chance to reach the top. First of all, he must have outstanding, genetically determined, physical characteristics - the ability to respond to training and build muscle mass. Secondly, he must have mental endurance, the will to harness and develop this physical potential.- Brian Buchanan

Dorian Yates

"In addition, it seems to me that the less separation is observed, the larger the volume. If you go to the gym and shake your arms, they become larger due to the pressure of the blood. But the separation is not so clear.- Dorian Yates

Ronnie Coleman

"Well, it was a long and hard journey, but I enjoyed every moment. I liked the complexity. The path to the title of Mr. Olympia is in the head. Everyone emphasizes the physical component, but, in fact, only those who are spiritually strong can succeed.- Ronnie Coleman

Paul Dillett

"I like to use a cable instead of a handle to train my triceps. The rope handle triceps press is more of a stand-alone exercise than a mass-building exercise because underneath you can rotate your arms independently of your body. You may not get volume with this exercise, but it does help with shaping and separation.- Paul Dillett

Lou Ferrigno

"Definitely, I don't agree with bodybuilders who claim that you can get big forearms just by squeezing dumbbells while doing curls. It may work in some cases, but for these guys, eating eggs in the morning would be enough to get big forearms. Most bodybuilders, and I am no exception, need to work hard to achieve noticeable development.- Lou Ferrigno

Frank McGrath

"First of all, you yourself are the only person to whom you have to prove something. Secondly, you can watch how life goes by, being behind the glass, or you can open the doors and enter.- Frank McGrath

Serge Nubret

"Genetics helps to a certain extent, but the most important thing is the mind and spirit. These two aspects are more important than physical characteristics, which you inherit.- Serge Nubret

Reg Park

"As your bodybuilding goals get higher, it's obvious that you need to work harder until, believe it or not, you start doing 20-30 sets of biceps and triceps 3 times a week.- Reg Park

Sean Ray

"Use a different exercise for every workout. Confuse the muscles and stimulate them to new growth.- Shawn Ray

Dave Draper

"And the biceps and triceps and hips had to sweat this Saturday. Everyone participated in the show.- Dave Draper

Markus Rule

"After reading bodybuilding magazines, I realized the shortcomings of my initial workouts. And then I decided to develop my own program. Everything is amplified: weights and sets are increased, and I took on a 6-day program, with training of a single body part every day, with Sunday being a day off. This time, my goal in every workout was to get a big pump with a lot of weight.- Markus Ruhl

Nasser El Sonbaty

"I don't have a favorite body part and I don't have a favorite exercise. Anyone who is honest will admit that they prefer machines to free weights because machines are more comfortable and less painful, require less concentration, and are generally less dangerous. BUT, if you want to get a real result, you must train exhaustingly and diligently, and choose your most HATED exercise that gives a truly better result. So, do your least favorite exercise, free weights... and feel the muscle pain!- Nasser El Sonbaty

Marko Savolainen

"What I would like to bring to modern bodybuilding from the bodybuilding of the 90s is the muscle hardness characteristic of the athletes of that time. best example- Dorian Yates. Now the guys are bigger, but they look softer, especially in the shoulders and arms. But I think there are reasons for this.- Marko Savolainen.