bicep blaster

Biceps are a very slow responsive muscle group for me.Sometime you just have to use different kind of techniques to shock it to grow.I recommend you to train your biceps first if your it is your main focus.Many people might have trouble getting the peak ,outer thickness or inner thickness of biceps.

Exercises that help with height(peak of biceps) are:

-Concentration curls
-Add a twist when doing a dumbbell curls(palm facing in when starting and face up as you twist)
-peak contraction(Flex your biceps as hard as possible when at the top of the movement)
-Include 3-4 burn reps and birng down the weight only 1/3  (upper curls,it resemble the 21's)

 

                                                           Look at Arnold's bicep peak.


For mass and outer thickness

-Close grip barbell /preacher curls

For mass and inner thickness
-Hammer curls
-Barbell or Dumbbell curls/Wipe grip
-wipe grip preacher curls
-incline Dumbbell curls


To crank up the intensity  you can superset your exercise,biceps-back / biceps- tricep...or even tri set.

Here's a sample killer biceps routine:

Biceps tri sets part1 :
Wipe grip barbell curls

close grip barbell curls

Reverse barbell curls(overhand)
 4sets  of 8 reps

Biceps part 2:
3 of 12reps arm db Preacher curls

For biceps part 1 Start with the wide grip barbell curl x 8reps follow by(no rest) x8 reps of close grip barbell curl follow by x 8reps reverse barbell curls(overhand) .Rest 60 seconds after 3 exercises.This is 1 set.

*For db preacher curls focus on supination at the top  of the movement, turning your pinky towards your side delts. No rest is needed for db preacher curls. Just switch arms after your done with 1 set.
**Heres an extra bonus for some of the more extreme guys out there. Do a 4 sets of  20-30seconds isometric hold for your biceps(turning your pinky outwards ,squeezing them as hard as you can , squeeze like they own you money resting 10seconds

Its gonna be a Blast!!Just dont hate me when you cant straighten your hands.
Enjoy!!


By Alex Mok