With the victory of the 2024 Arnold Classic, Dutch bodybuilding star "Wei Shao" Wesley Withers has become the new darling of the classical bodybuilding industry, his body shape is as perfect as an ancient Greek sculpture, especially his towering biceps, as majestic and spectacular as a mountain, this man who is most like Arnold Schwarzenegger, with his Arnold-style classic shape, to the most brilliant name in the history of bodybuilding - Arnold Schwarzenegger, to pay the highest respect.
In a recent YouTube video, Withers generously shared his biceps workout golden moves, each of which is extremely representative and precise in place. "We all aspire to have biceps like Arnold Schwarzenegger, so how do you shape such biceps? Today, I'm going to show you my favorite biceps 3 golden moves, maybe you haven't tried them yet, but trust me, they're worth trying," he said. ”
1. "Wei Shao" Wesley Waiters
Wesley Wiesers, born in 1993 in Osterhout, the Netherlands, is not only of similar height to Schwarzenegger – 188 centimeters, but also weighs the same weight, firmly at 240 pounds (108 kilograms). He grew up with strength and sports, and at the age of 14, he joined his father in the gym. In 2017, he got his professional card, in 2018 he appeared on the stage of the Olympiad, and in 2022, he won the third place in the Arnold Classic and the eighth place in the Olympiad.
In March, though, Wesley Withers rocked the world when he defeated former champion Ramon Dino on the 2024 Arnold Classic Ohio stage. Although he is only seventh in the 2023 Olympia Classical Bodybuilding Competition, his potential has not gone unnoticed by most.
Even Boomstead, a five-time Olympia Classical Bodybuilding Champion, praised him for surpassing his limits by 120%. After Withers announced that he would be competing for the 2024 Arnold Classic British Title, he challenged for the Canadian title. In his preparations, Withers shared his top workout tips for building Arnold Schwarzenegger-like biceps.
2. Three golden movements to exercise the biceps
Now, Wesley Visser reveals to you how to shape the biceps of the Golden Age, and here are his top three key moves.
1. Rope curl - do 2-3 sets, 12-20 reps per set
2. Concentrated curl - do 2-3 sets, 15-20 reps per set
3. Dumbbell hammer curl - do 2-3 sets, 15-20 reps per set
1. Rope curl
The rope curl is a must-have for Withers after completing his back workout. He firmly believes that while challenging the back muscles, the biceps can also be fully warmed up, which can lay a solid foundation for subsequent exercises. He explains that this allows trainers to start with a slightly higher weight and gradually challenge themselves to achieve bigger breakthroughs.
During the rope curl, Withers made a point of emphasizing the importance of tension stretching. He likened it to a tightened bowstring, the greater the tension, the farther the arrow can go. Similarly, the greater the tension during stretching, the more significant the muscle growth and stimulation will be. The control of this tension requires not only skill, but also the concentration and persistence of the trainer.
2. Concentrated curl
Withers likes to train his biceps twice a week, and he explains that this frequency ensures that the muscles are fully stimulated and recovered. He particularly admires the concentrated curl, believing that this movement can precisely work the short and long heads of the biceps to create a more perfect muscle line. He laughs and says that it is like carving a work of art that requires care and patience.
"The first movement is focused on the stretch, and this one is going to focus on the contraction," Withers said. In this contraction, it is important to note that the biceps brachii has two heads, a short head and a long head, or an outer head and an inner head. Here, we really want to focus on the outer head and let it contract as much as possible, because once the outer head is bigger than the inside, you create a better muscle peak. ”
He added that concentrated curls can be performed sitting or standing, although he prefers the latter because that's how Arnold Schwarzenegger uses them.
3. Dumbbell hammer curl
In training for dumbbell hammer curls, Withers prefers the traditional dumbbell style. He explains that this way works better to the hinge joints and prevents elbow injuries. He emphasises that the weight and direction of the dumbbells need to be precisely controlled to ensure that the biceps are adequately exercised.
Withers likes to alternate movements on each arm in order to have a better pumping sensation. "I like to do it in turns for each arm so that you can do the weaker and smaller arms first and then the stronger arms, but make sure that when you go up, you feel the contraction, and then you let it down, and you can really feel the size of the arm starting to increase and the pump feeling better," he said. ”
Withers also shared a tip for wrist extension. He believes that keeping your wrists straight not only helps your forearms grow, but also ensures that your forearm muscles are contracted adequately during exercise. Who wouldn't want to have forearms that match their big biceps, he laughs?
In addition to his training skills, Viscers also pays a lot of attention to diet and supplements. He has set himself an ambitious plan to be fully prepared for the challenges of 2024 through a sensible diet and supplements. He believes that only a combination of training, diet and rest can bring out the best on the Olympia stage.
Waiters, the main contender to challenge Bumsted, is embodying the spirit of the golden age of bodybuilding with his actions. Every training he has, every breakthrough, is fueling his Olympia dream. We look forward to him showing even more amazing strength in future competitions and writing a new legend in the fitness world."