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Build Big Biceps Without Curls

Ever since I was a kid, I’d wanted big biceps. From Arnold bustin’ out of his camo in Predator and Scott Steiner kissing his biceps on WCW, big arms said it all. They were a staple of having a strong, bad ass body.

Guns. Pythons. Pipes. Whatever you wanted to call them, I wanted them.

Fifteen years later, the fact remains: Dudes want big biceps.

Problem is, most guys head straight for the dumbbell rack or preacher curl to get them, yet fail to fill out a smedium shirt.

Trust me, I did make this mistake for years. I felt tricked by most bodybuilding magazines that had me doing five variations of curls three days per week.

As if curling 15 pound dumbbells for three sets was the Magic Unicorn that would take me to the land of swole biceps.

Tsk, tsk.

Boy, was I wrong.

Instead of a thick set of biceps hangin’ on my shoulders, I was stuck with pipe cleaners that were invisible when I turned sideways.

Finally, with the help of coaches and experience under the bar, I neared the truth.

Unless you’re a genetic freak, you’ll never build swole bi’s without first getting bigger and stronger.

P.S. Join the Minimalist Muscle Movement today. It’s a state-of-the-art weight-lifting and nutritional blueprint for “skinny” guys who want to pack on muscle without living in the gym. On sale here, this week only.

Endless sets of curls are the last way you’ll ever get big biceps unless you have the foundation to support them.

With that in mind, I’m hooking you up with the best bang-for-your-buck biceps builders. Once you’re strong in these lifts, your body will be ready to add the finishing touches with curls. And you’ll be stretching shirt sleeves and handing out Predator handshakes in no-time.

Why you Need to Be Strong to Build Muscle

A baseline of strength is imperative to building muscle. In gym newbies, adding more weight to the bar builds muscle because you’re increasing total body stress, increasing muscle fiber recruitment and boosting anabolic hormone levels.

As you get more advanced, training purely for strength builds less and less muscle. But, lifting heavy is still important for two reasons.

First, lifting progressively heavier weights activates a greater number of muscle fibers during training. Since you can’t build muscles that aren’t firing, better muscle fiber recruitment leads to more growth.
Second, with a greater level of strength you’ll be able to create more training stress. That means more muscular damage, increase metabolic stress (that wicked pump, bro), and mechanical tension—the three primary methods of muscle growth.

Like Ronnie Coleman said, “ Everyone wants to be a bodybuilder, but nobody wants to lift heavy ass weight!”

That means getting strong first to earn the right to benefit from higher rep curl work later on.

Make sense?

Good.

Biceps Builders

1. Supinated Grip Bent Over Row

Using an underhand grip on your rows puts a ton of tension and direct loading on the biceps.

Since most bro’s ONLY blitz their biceps with lighter, higher rep sets, they’re not placing their biceps under enough tension to stimulate new growth. That’s where supinated grip bent over rows fill the gap, stimulating untapped muscle fibers to grow bigger biceps.

Metabolic stress and long-duration sets are important for hypertrophy. But, strength comes first and you need to stimulate fast-twitch muscle fibers with heavy loads, like underhand grip rows. Keep reps moderate-heavy, aiming for a high volume in the 6-8 rep range.

Rep schemes like 4-5×6-8 will do the trick.

As the saying goes, “ Wanna grow? Gotta Row!”

 

2. Neutral Grip Chin-Up:

The neutral grip chin-up isn’t actually a biceps builder, but it may as well be. The neutral or hammer grip builds your brachialis, a muscle underneath the biceps.

For a lot of guys, the brachialis in underdeveloped, which limits both the growth and appearance of your arms. By hammering the neutral grip position you’ll get bigger arms for two reasons.

1. Your body likes to grow in proportion. By hitting under-stimulated muscle groups, you’re pushing your body to adapt to new stressors, promoting muscle growth. This is why reason specialization workouts work so well.

2. The brachialis is under your biceps. Building a bigger brachialis pushes the biceps up, giving your biceps a bigger peak and increasing the circumference of your arm.

3. Squats

Wait..what?

No, this isn’t a typo.

80% of lifters chasing bigger arms need to get bigger and stronger.

You’ll never have a thick back, big chest, or big arms without being a strong MoFo.

And while this isn’t new to you, most people ignore this blatantly simple rule.

Get strong is basic lifts like the squat to build muscle instead of diving head first into a biceps specialization program before you’re ready.

I’m not saying that squats alone build a big biceps, but the tension created in big exercises develops your entire body, setting the table for specific isolation work going forward. Once you master the power movements and are able to handle impressive poundages on those lifts, the strength and muscle you gain will translate into greater weights used in arm, shoulder and chest exercises.

P.S. Join the Minimalist Muscle Movement today. It’s a state-of-the-art weight-lifting and nutritional blueprint for “skinny” guys who want to pack on muscle without living in the gym. On sale here, this week only.

The greater your strength development in the biggest muscles of your body, the greater the strength and size potential in the smaller muscles.

Since the squat is the unofficial king of all exercises, increasing your strength here will stimulate total body muscle growth. And that means bigger biceps.

4. Rope Climb

When I hear the rope climb, I flash-back to Elementary school gym class. Hand over hand like a Spider monkey, I’d fly up the rope. All for bragging rights with my fellow eight year old cronies.. Little did I know, that rope climb could get me jacked.

Unfortunately, climbing rope is a lost art. It’s too “dangerous” for gym class, and often dismissed as a strength building exercise. It’s a crying shame.

Still, if you can find a climbing rope, you have the most underrated tool to build incredible grip strength and forearms as well as powerful lats, big biceps, and strong abs.

If you have ropes at your gym, begin with your butt on the ground, and use a hand-over-hand climb to pull yourself to standing without using your legs. Then, lower yourself to the ground.

Too tough?

Try it with your legs bent.

Rope climbs are tough and demanding both on the tissues of arms and your neuromuscular system. Keep them to once or twice per week for 2-3 sets of 3-5 climbs.

If you want to build a set of arms that are as strong as they look, then rope climbing could be the missing link.

5. 2 for 1 Inverted Rows

The inverted row is an excellent horizontal pulling exercise that blasts your biceps, forearms, and lats. Further, it’s the perfect regression if you can’t bang out chin-ups.

Taken a step further, the typical inverted row becomes an incredible muscle builder when using accentuated eccentrics and the two for one method.

As a brief overview, the eccentric of your lift is the negative, or lengthening part of an exercise. You’re stronger in the eccentric action, meaning a higher external load can be used with eccentrics (Colliander et al. 1990). This means greater strength gains.

Further, more microtrauma and muscular damage occur with a focus on eccentric muscular actions (Gibala et al. 2000). Greater muscular damage is one of the key components in muscle growth (Schoenfeld, 2010).

As you can see, focusing on eccentrics in you training helps you build strength and size.

When applied to the row, my favorite accentuated eccentric technique is the 2 for 1 inverted row.

It’s pretty simple: on the way up (concentric phase), you’ll use two arms.

Inverted Row: Pull yourself to the bar with two arms.

On the way down (eccentric), you’ll remove one arm, lowering yourself with only one arm.

This significantly overloads the eccentric portion, causing a ton of muscular damage and pushing your strength and size gains to the max. Perform the concentric (up) as fast as possible, then take 3-5 seconds on the way down.
Three to four sets of five to six reps per limb will stimulate massive growth.

Building Big Biceps

Growing bigger arms is a process that must be preceded by a focus on total body strength and development. Without first building this foundation, you’ll never have the base to specialize and get great results.

P.S. Join the Minimalist Muscle Movement today. It’s a state-of-the-art weight-lifting and nutritional blueprint for “skinny” guys who want to pack on muscle without living in the gym. On sale here, this week only.

Adding in Isolation Work

I’m not one of those coaches that thinks you’ll maximize arm development by getting strong and doing tons of chin-ups.

Far from it.

Isolation work is important, but it’s something you need to work towards. Get strong in your big lifts and start using supinated and neutral grips. Then, once you’re moving big weight for six to eight reps, add in curls at the end of your training twice per week. Focus on the pump and feel the muscle doing the work, getting stronger in the ten to fifteen rep range.

Follow my lead, and you’ll finally build big biceps.

P.S. Are you ready to join Bach Performance and find the best program for your specific fitness goals? Take our Fitbody Blueprint Quiz to get your best program. 

 

References
1) Baechle, Thomas, and Roger Earle. Essentials of Strength and Conditioning. 3rd. Champaign, Il: Human Kinetics , 2008. 406-407. Print.
2) Colliander EB., Tesch PA., Effects of eccentric and concentric muscle actions in resistance training. Acta Physiol. Scand. 140:31-39, 1990
3) Gibala MJ., Interisano SA., Tarnopolsky MA., Roy BD., MacDonald JR., Yarasheski KE., MacDougall JD. Myofibrillar disruption following acute concentric and eccentric resistance exercise in strength-trained men. Can J Physiol Pharmacol 78(8):656-661. 2000

How to do Pull-ups: A Surefire Progression to Pull-up Proficiency Part 2

I hope you enjoyed Part 1 of the pull-up progression on Monday. Click the link before continuing, or this will happen.

He'll visit you if you skip ahead.
He’ll visit you if you skip ahead. Photo credit:frabz.com

Seriously. Okay I’m kidding that was excessive, but skipping ahead of baseline movements is bad news.  Go read part 1 of your sure-fire pull-up progression here.

This post will be my last for the week and into next week since I’m currently Florida, attending a masquerade party–which also triggered. I have no idea what I’m doing, but I’m assuming that wearing a speedo, cowboy boots, and a mask won’t work. That said I get free drinks and food for a few days while working on my sunburn. Nevertheless, it’s time for business.

You’ve practiced your inverted row variations and blasted a few with your feet elevated –good job! Now, things get tricky. Pull-ups require a vertical pull, much more difficult than horizontal. The strength built up rowing your bodyweight will help, but further planning is needed before pull-ups.

Negative Band-Assisted Pull-Up: Using a band will lessen the load on the most difficult portion of the pull-up—the bottom. Use a high tension band, stepping into it from a box. With your chin above the bar lower your body, brace the core, squeeze the glutes, and lower until the arms are fully extended. Step  back to the box and repeat for two or three reps. The body is stronger during the eccentric portion exercises, so this engrains the range of motion and strength development in the pull-up.

[Use a band rather than a standing, assisted pull-up machine when possible. If you’ve reached this point you’re strong enough to control your body with a band-assist.]

 

women band assisted pull-up
Photo Credit: Band Assisted Pull-Up

Band-Assisted Pull-Ups: After gaining eccentric strength and control it’s time to perform the eccentric and concentric portions of the pull-up. Stand on the band with core braced and glutes squeezed, driving the elbows down until the chin passes the bar. Lower yourself under control and repeat for reps. Re-set between reps if needed, working with 3-8 reps per set.

Negative Pull-Ups: I program negative pull-ups with band assisted pull-ups for rapid improvements. Negative pull-ups through the entire ROM without use of any band-assistance is a great strength building exercise. Jump up to the bar OR step from a box with your chin above the bar. Keep reps slow as the arms extend, aiming for 4-5 seconds per rep for 3-5 reps per set. 

Pull-Up grip progression: Congrats! You’re ready to tackle Pull-ups, but it’s not that simple. Certain grips and hand positions are easier than others. First, use a shoulder width neutral grip (thumbs pointing back). You’ll be stronger in both a neutral and supinated (palms facing you) grip before moving to a true pull-up. Begin with these variations before a pronated (overhand grip) pull-up.

 Pull-Up Progression Programming

Pull-ups are no easy task—when 0-3 reps are your max then every chin-up is near maximal effort. This is extremely taxing on the central nervous system. Spread your practice throughout the week so theres plenty of time for recovery and avoid failure.

Each training session should include a variation of this progression, building strength and muscle to improve your chin-ups.
Since pull-ups are your primary goal start your sessions with a challenging variation; remember, pull-ups are a near maximal exercise, use plenty of rest between sets.

  • Pull-ups are the priority, plan them first in your training session.
  • Train between one and six reps per set, picking a total rep goal of 15-25 total reps in the workout. However you break up your sets is up to you.
  • Use rest pauses if you approach technical failure. Rest 10-15 seconds between reps to complete your sets.
  • Rest 60-120 seconds between sets. Remember, if you can’t do a chin-up nearly every rep is maximum effort.
  • Avoid failure. Avoid failure. Avoid failure.
  • Have a well-rounded exercise program focused on building total-body strength. Deadlifts, squats, presses, and lunges will strengthen your entire body.

Sample Program

Weeks 1-2: Focus on part 1 variations, 45 degree rows, inverted rows, and feet elevated inverted rows. Pick one variation each day and work up to 4-6×6-10 reps.

Week 3: Begin training negative band-assisted pull-ups for sets up to six reps per set. Pick the most difficult horizontal row you can perform and aim for 20-25 reps in your workout.

Week 4-5: Your eccentric strength and control has improved, so it’s time to pick things u with band assisted pull-ups.  Aim for sets up to six using a large band. Break sets up as needed until you hit your total rep goal. Pick the most difficult horizontal row you can perform and aim for 20-25 reps in your workout.

Week 6-8: Ditch the band, it’s time for un-assisted negative pull-ups. Control reps and take between 4-5 seconds on each rep. Use rest-pause technique as needed, aiming for 15-20 total negatives. Pick the most difficult horizontal row you can perform and aim for 20-25 reps in your workout.

Week 7-10: Get your mind right, it’s pull-up time! The time it takes you to master your first pull-up is specific. Different limb-lever lengths, body fat % and distribution, training experience, and gender will all play a factor. Use neutral grip or chin-up grip variations first before progressing to pull-ups.

How To Do Pull-Ups

This program is by no-means a cure-all. Schedule and training experience are highly variable, so do what fits your schedule. Its best to progress slowly if needed and be consistently successful. However, should you be feeling strong after a few negatives then jump ahead and give pull-ups a shot. Pull-ups are no easy task, doing them successfully shows great strength, determination, discipline. Armed with these suggestions you’ll be well on your way to pull-up prowess.

Drop me a line via my contact page or on Facebook once you’ve mastered your pull-ups!

 

How to Do Pull-Ups: A Sure-Fire Progression for Pull-up Proficiency Part 1

Pull-ups are my favorite upper-body exercise. I’ve been bumpin’ out pull-ups since I wore Nike wind pants and Pokémon cards were cool. I’m no longer slingin’ Pokémon cards on the playground but pull-ups and wind pants remain–they’re just too comfy.

Nothing builds relative upper body strength and carves your back, biceps, and forearms like pull-ups. Plus, they’re great for developing stable shoulders and are a fantastic indicator of overall fitness—If you’re able to knockout 8-12 pull-ups you’re clearly in damn good shape.

With the rise and media attention Crossfit games pull-ups have become commonplace in training programs, with everyone from young athletes to your 55 year old aunt looking to master their first pull-up. Swinging your way up to the bar for a “kipping pull-up” is a skill, but it’s not a pull-up. I’m here to guide your journey to strict, chest to the bar pull-ups. In the last few weeks Bach Performance online training clients and readers have been asking for help in mastering pull-ups. Whether you’re new to lifting, losing weight, or just want to finally master the pull-up then this is for you.

[This isn’t a Crossfit slam article, quite the contrary. I’m happy they have people touching barbells and looking to do “pull-up like exercises”]
Progress your way to Pull-ups

Make no mistake—Pull-ups are difficult. Seeing it on TV and wishing won’t make it happen. Mastering pull-ups takes dedication, patience, higher training frequency, and a well-designed progression. I’ve got the progression, but doing the work is on you.

45 degree inverted row: A suspension trainer like the TRX works best, but a barbell secured in a power rack works too. Position your body at 45 degrees—halfway between standing tall and being parallel with the ground. Keep the core braced, and glutes squeezed. Pull through the elbows, keep the head neutral, and control the negative (eccentric) of the lift.

pull-ups require a strong horizontal row
Photo Credit: selfmadefitness.com

Parallel inverted row: Parallel inverted rows utilize more bodyweight because the body is parallel to the ground. A good starting point is setting the barbell at hip height with enough room to fully extend the arms without lying on the ground. Brace the core and squeeze the glutes. Pull through the elbows, keep the head neutral, and control the negative of the lift.

inverted row, pull-up
Photo credit: muscleandfitness.com

Feet elevated inverted row: Elevating the feet further increases the difficulty of the lift. Use a stable surface like a bench or chair, never an unstable surface like a stability ball. Although feet elevated rows are a horizontal pull they will build tons of strength in the forearms, biceps, and back, preparing the body for vertical pulling. These are a fantastic alternative to bent-over rows and dumbbell rows

Wrap Up

Besides improving you awesomeness 10,000% these variations get the ball rolling and prepare you for pulling bodyweight pull-ups. For some of you these may be too easy, but sit tight and stay tuned for Friday. I’ll be dropping a program to guide your path to the pull-up promise land (say that 5 times fast, seriously).

P.S. I really tried to type this out five times without an error. It took four attempts. If you really can’t wait until Friday drop by and fill out an application for a FREE Skype Consultation.  Get it here: FREE Fitness Consultation

Dirty 30: Build Better Arms Fast

In the last post I hooked you up with a brief muscle building-workout:Shoulders to Boulders.

But, not everyone is focused on getting huge all the time; sometimes, we’d like to shred fat and improve the look of a body part even when short time.

This is especially true with arms.

Chin ups build great biceps
Photocredit:Zulumuscle.com

 

Great arms, whether it’s big biceps or toned triceps, aren’t easy to come by: They’re earned with hard work and worn like a badge of honor.

While it’s possible to build a good set of arms even when you’re training is lacking balance a well-designed program adds icing to the cake. With only 30 minutes to hit the gym a well-designed exercise program will get the job done.

Luckily, you don’t need to search the web for that program.

I have it right here.

This workout will blast the arms with supersets, making your rest periods shorter and workouts more efficient. Muscles will be challenged through different angles and rep ranges to recruit the maximum number of muscle fibers and build better arms fast.

Exercises

Superset 1

Chin Up: Chin-Ups are great for building great biceps. By supinating the palms—palms facing you—greater emphasis is placed on the biceps. With this compound exercise you will stimulate fast-twitch muscle fibers for growth. Perform four sets of five reps, using weight if necessary.

Reverse Grip Barbell Floor Press: *** USE A SPOTTER.

Have a spotter? Good, if not, use a normal, supinated grip for the press. Supinating the grip while performing a pressing exercise increases the range of motion (ROM) of the triceps, the biggest muscle of the upper arm. Compound exercises like the floor press add muscle to your arms and  boost your lockout strength in the bench press. Perform four sets of five reps after your chin-ups.

Superset 2

Barbell Curl: You didn’t think I would forget these did you?Curls are necessary to build arms. Pick a moderately heavy weight and a shoulder width grip for your curls. Three sets of eight to ten reps will finish off fast twitch fibers and recruit moderate-slow twitch muscle fibers.

Parallel bar dips: Dips are a great exercise for shoulder, chest, and triceps development. If needed, add a dip belt and perform dips to 90 degrees, extended the elbows just short of lockout at the top. Three sets of eight to ten reps will do the trick.

Superset 3

Dumbbell Hammer Curls: Hammer curls are a biceps curl, only with a neutral grip. This variety places more emphasis on the brachilias and brachioradialis, two important elbow flexors. Perform these under control for two sets of 20 reps.

Overhead Triceps Rope Extension: Using a rope attachment on a cable extend the arms overhead, flexing the triceps. This exercise will give the triceps a huge stretch and a powerful contraction to stimulate the long-head of the triceps. Perform two slow sets of 20 reps.

triceps, parallel dips
Photo Credit:http://www.muscleandfitness.com

The Workout

1a.Weighted Chin Up 4×5 Rest 60 sec

1b.Reverse Grip Barbell Floor Press 4×5 Rest 60 sec

2a Barbell Curls 3×8-10 Rest 0

2b. Dips 3×8-10 Rest 30 seconds

3a.Fat Gripz Hammer Curl 2×20 Rest 0

3b.Overhead Triceps Rope Extension 2×20 Rest 0

Wrap Up

A good set of arms, whether that’s bulging biceps or toned triceps, looks good on everyone. Luckily, this can be achieved by mixing compound, heavy exercises with isolation high-rep exercises.

Time is no longer an issue. Thirty minutes is all you need to build better arms fast.

Attention: Time is Dwindling!

If you’re looking to build muscle, shred some fat, and build a healthy lifestyle I’m opening up my coaching program for a few lucky clients.

Personal Training, build muscle,shred fat
http://www.flickr.com/photos/walkadog/3206541859/

 


Even better, Apply for the Coaching program today and you’ll qualify for my Holiday Discount. This rate is top-secret and reserved for a few close friends and family, so take advantage before it goes away.  You can check
it out here. <==

 

Strong. Shredded. Athletic.

-Eric

 

Big Biceps Biceps Blueprint

Admit — you want bigger, more jacked arms. Pipe cleaners be damned. 

You’re not alone. Poll hundreds of dudes and you’re unlikely to find anyone satisfied with their biceps development. Dudes do multiple workouts delegated just for their biceps, chasing the famous predator handshake, yet they never get close.

What’s the problem?

biceps blueprint
http://www.flickr.com/photos/wscullin/3770015203/

It’s simple, too much focus on isolation exercises. Those 5 exercises done for 3 sets 12 to pump your bi’s aren’t getting it done. Really, they’re probably the last thing you need.

Rather than give a complicated run-around I’ma provide a Blueprint to get you sleeve-splitting biceps.

Get Stronger

You must focus on getting stronger at compound exercises. When I say compound movements, I mean exercises that involve multiple joints, allow you to use the most external load, and give you the most bang for your buck. Squats, deadlifts, cleans, presses, rows, and pull-ups should be the focus.

Why?

Building strength is the biggest step towards building muscle, and the body likes to grow in proportion.  Adding weight to the bar stimulates the body to grow, creating a stimulus and foundation for optimal development… like errrg… for the biceps.

In addition to your squats, deadlifts, and presses heavy pulling exercises like the chin-up and supinated bent-over row will emphasize your biceps. Supinating your grip – having your palms facing up places greater muscle building tension on those pythons.

High Frequency

When it comes to skill acquisition high frequency is best.

Bach Performance Big Biceps
http://www.flickr.com/photos/celebmuscle

For example, If you’re trying to learn a new language what works best:
Practicing one day per week for two hours, or 30 minutes six-days per week? 

I’d assume you’d say  six-days per week, rather than one.

Building your body is no-different. 

Pick a few exercises per day to hammer the biceps, rather than a 1-day blitzkrieg. The consistent stimulus will challenge the biceps to adapt and grow, while the volume will be low enough each day for optimal recovery.

Isolation and Varying Reps

Isolation exercises are needed for maximal biceps growth. When programmed in concert with heavy, compound lower body and upper body work isolation exercises will add extra size to the arms.

But hold the phone. We need cover some basics.

There are two primary ways to categorize muscle fibers in the body–fast twitch, and slow twitch. Fast twitch muscle fibers are primarily used during explosive, requiring high intensity exercises. These muscle fibers rely primarily on the phospho-creatine system for muscle contractions.

Slow twitch muscle fibers prosper in longer-duration, lower intensity exercises.  These muscle fibers rely on glycolytic and oxidative energy systems

 to maintain muscular contractions.

Going any deeper into these systems is outside the scope of this article, so here’s the cliff-notes version.

Fast Twitch Muscle Fibers= High intensity strength and explosive exercises, generally 8 or fewer reps with a significant load. Think compound strength exercises. 

Slow Twitch Muscle Fibers= low-moderate intensity exercises lasting a longer duration under moderate load. Think timed sets, chasing the pump, and isolation exercises like curls. 

To maximize muscle growth all muscle fibers must be attacked. That means heavy weight with low reps, moderate weight with moderate reps, and low weight with high reps are part of the game plan.

Multiple sets between 2-8 reps performed as explosively as possible will stimulate fast-twitch muscle fibers. Focus on proper form and maximal weight *without form breaking down. Rest should be sufficient for heavy weight, at least 90 seconds.

*Note:This emphasis on perfect form is termed technical failure.

Slow twitch muscle fibers don’t respond as well to high intensity exercises, but thrive in higher-rep endurance exercises. To fatigue slow-twitch fibers higher reps that require oxygen as an energy source are required.This means longer duration sets that provide the “burning” sensation in your muscles fit the bill.

Isolation exercises work best for pumping the biceps specifically, the slow-twitch fibers. Sets between 10-20 reps with incomplete rest are best. My favorite exercises are fat-grip barbell curls, hammer curls, incline dumbbell curls, zottoman curls, and cable curls.

Yes,  you will still be chasing the pump. I’ll let Arnold Schwarzenegger explain.

 

Booyah!

By hitting all rep ranges more muscle fibers are stimulated, creating maximal muscle growth.

 

The Workout

Woah. So how do we put all these concepts together?

Don’t spend the entire winter on getting huge arms. You need to get strong first, remember?

Choose a few 4-6 week periods throughout the next few “blast” the biceps and make them grow. This will “shock” the muscles and then allow a time period for recovery and growth.

Here’s a sample 3-day total body workout program to build big, sleeve splittin’ biceps. 

Day 1:


1a.Barbell Deadlift 5×3-5

1b.Plank x30-60 seconds

2.Chin Up 5×4-8 reps (Low/Moderate Reps, high load)

3a.Dumbbell Bench Press 3×10-12

3b.Dumbbell Walking lunge 3×10-12

4.Dumbbell Biceps Curl 4×10-15 (moderate/High Reps, moderate load)

5. Move, Do Conditioning for the love of God

Day 2:

1a.Barbell Bench Press 5×5

1b.Glute Bridge x30-60 seconds

2.Barbell Supinated Bent Over Row 5×4-8 reps (Low/Moderate Reps, high load)

3a.Barbell Biceps Curl 3×10-12

3b.Dumbbell Step Up 3×8-12

4. Dumbbell Hammer Curl Curl 4×10-15

5. Move, Do Conditioning for the love of God

Day 3:

1a.Barbell Front Squat 5×5

1b.Side Plank x30-60 seconds

2.Dumbbell 1-Arm Row 5×8-12 reps  (moderate, moderate-high load)

3a.Push Up 3xMaximum

3b.Lateral lunge 3×10-12

4a.Incline Dumbbell Curl4x10-15 (moderate/High Reps, moderate load)

4b. ab wheel rollouts 4×8-12

5. Move, Do Conditioning for the love of God

 

Big Biceps
http://shotcontext.blogspot.com/2012/09/the-flexshake.html

Wrap Up

Despite what the fitness-bullies say, proclaiming that you want to have big, veiny-triumphant arms isn’t silly, non-functional or immature. Those critics are just frustrated at their own lack of success stretching shirt sleeves.

Remember, just because jacked biceps is the goal doesn’t mean your programming should consist of 39 different curl variations.

Your biceps won’t grow if the rest of the body isn’t strong and stimulated to grow. Apply what you’ve learned in this blueprint and start stretching shirt-sleeves.

 

P.S. for your own highly individualized biceps building program contact me here.

Like this article? Comment and share!

 

photo credit: Will Scullin via photopin cc

photo credit: CelebMuscle via photopin cc

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