The Biceps That Look Like an Ass
By Jon Stone | Iron Resilience
You know you’re dialed in when your bicep looks like a goddamn glute. I’m talking about that deep separation. That crease running through the middle of your arm like a pair of shredded glutes flexed under stage lights.
Most men have arms. Few men have weapons.
When your bicep starts to look like an ass cheek, you’re entering dangerous territory. You’re no longer training to look good in a T-shirt. You’re training to put fear in the soft. To show your discipline before you speak a word.
If your arm has that split—congrats. You’re on track.
If not? We fix that. Now.
What It Really Means When Your Bicep Looks Like a Glute
- You’re peeled. Sub-10% body fat. Veins crawling up your forearm. Skin like Saran Wrap.
- You’re symmetrical. Both bicep heads are firing. Long head. Short head. Balanced and full.
- You’ve earned it. This isn’t a “pump” from a cheat meal. This is decades of pain, progressive overload, failure sets, and food discipline.
IRON BICEP HYPERTROPHY ROUTINE: SHAPE THE SPLIT
This is not a pump session. This is surgical hypertrophy. You’re going to train the long head, short head, and brachialis—with perfect form, full range, and controlled negatives.
Do this routine once or twice a week, on its own or after back.
Iron Resilience Bicep Protocol
1. Incline Dumbbell Curls
3 x 10–12 (Full stretch, palms up, slow negative)
Targets: Long head (outer peak)
Tip: Let your arms hang back, pause at the bottom, explode up.
2. Preacher Curl (EZ Bar or Machine)
4 x 8–10 (Rest-pause on last set)
Targets: Short head (inner bicep)
Tip: Keep constant tension. Avoid locking out.
3. Cross-body Hammer Curl
3 x 10 each side
Targets: Brachialis (thickness, separation)
Tip: Think about dragging the dumbbell across the body like pulling a rope.
4. Cable Rope Curl (Facing away, overhead stretch)
3 x 12–15 (Slow reps, deep stretch)
Targets: Overall sweep and pump
Tip: Keep your elbows high. Squeeze like you’re wringing out a towel.
5. Chin-ups (Close grip)
3 x failure (squeeze biceps, don’t kip)
Targets: Functional strength, peak overload
Tip: Do these strict or don’t do them at all.
IRON RESILIENCE CUTTING DIET: REVEAL THE SPLIT
If you’re fat, you won’t see the split. Simple.
To reveal the glute-bicep, you need:
- 250g protein daily minimum
- 180–200g fat daily
- Zero carbs except trace from veg
- Fasted training or OMAD
- Brutal output: 20k+ steps, 1hr lifts, 1hr cardio
Example Day: “Peel or Die” Cutting Day (Keto + OMAD)
Morning (Fast)
– Black coffee with butter + almond milk
– Optional: nicotine pouch + fasted walk to gym (45 mins)
– Train hard (weights + cardio)
– Walk to work (20 mins)
Post-Workout OMAD (1 Meal)
– 10 oz steak or pork chop
– 4 eggs fried in beef fat
– 3 hot dogs or sausages
– ½ avocado
– Handful spinach sautéed in margarine
– ¼ cup Greek yogurt with whey and flaxseed
– Keto pudding (almond milk + whey + margarine)
Night
– Skinny keto chai tea
– Shower, shave, rest
– Chill with weed, music, or girl—no phone, no fap, no sugar
Pain Is the Blueprint
You don’t get glute-biceps by chance.
You get them when you’ve suffered long enough that your body has no choice but to obey your will.
Every rep must be carved with hate for the old you. Every step walked fasted in the cold is a brick in the foundation of the new you.
This is Iron Resilience. You train like a masochist.
You dominate like a sadist—with no ego, no noise, and no mercy.
And when your biceps look like glutes? You don’t flex for attention.
You smile quietly, because you know what it cost you.
Stay sharp. Stay shredded. Be the weapon.
—Jon Stone
Iron Resilience
