The Barbados bodybuilder Albert Beckles died at the age of 95 on May 16. He left a legacy of his sculpted physique and massive biceps. Let’s unroll his biceps training routine. 

Beckles is known as “Ageless,” and he is the oldest bodybuilder to win an IFBB title, at age 60. He placed first at the Niagara Falls Pro Invitational in 1991. According to Muscle and Fitness, his biceps were among the biggest ever seen, and the real secret to their highly developed size was peak contraction reps.

According to Muscle and Strength, while speaking about his biceps, Beckles once said, “I like to place special emphasis on the peak contraction of curls. I often resist supinating until I get very close to contraction.”

He further explained, “Then I twist my wrists outward as far as they can go just as I reach the top of the curl. This creates a tremendous contraction, and I hold it for a second or two.”

The IFBB Pro biceps workout includes movements like;

• 4 sets of Cable curl (8-10 reps)
• 3 sets of single-arm cable curl (8-12 reps)
• 4 sets of seated dumbbell curl (8-10 reps)
• 4 sets of dumbbell concentration curl (8-10 reps)

Key points to remember 

• Hold each contraction for about 1-2 seconds and squeeze as much as possible
• Keep flexing the targeted muscles for 6 to 10 seconds after finishing each set
• Include isometric contraction at peak contraction while performing cable curls.

Apart from peak biceps and a well-sculpted physique, the British bodybuilder also had a highly decorated career throughout his life. 

Albert Beckles’ career achievements

Beckles competes in all major bodybuilding competitions. Some of his wins include:

• 1st Mr. Britain NABBA 1970
• 1st Mr. Europe 1970
• 1971 Mr. Universe IFBB 1st 
• 1st Grand Prix New England IFBB 1981
• 1st Night Of Champions IFBB 1982
• 1st World Pro Championships IFBB 1982 
• Olympia IFBB 2nd position 1985

Along with these, Beckles won 8 pro wins from 1981 to 1991. Beckles appeared in 13 Mr. Olympia competitions, finishing in the top 5 6 times. He was one of the most active bodybuilders, participating in more than 100 competitions.

His achievements, symmetry, laser-sharp conditioning, and developed arms demonstrated his legacy in bodybuilding.

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Written by

Supradeep Dutta

Edited by

Souvik Roy