Many of us wake up one day smack-dab in the middle of a training rut. For biceps, anyway, such an eventuality isn't hard to imagine. How many different exercises can you do based on such a simple movement- bend your elbow, extend your elbow? Sure, you can do it with a dumbbell or a barbell, standing or seated, even switch hand positions for slightly different effects, but the concept virtually remians the same. That's why its so easy to fall into the habbit of doing the same core bicepts development exercises, in the same ways, week after week. Your biceps just like any other muscle, eventually adjust to the tired routine and your gains slow and then cease.
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Well the time has come to kick start those languishing arms and put some pop back in your guns. you can even stick with the basic, proven exercises, dramatically changing how you perform them makes a huge difference. Really to feel some fire in those biceps? To really strain? To bring your muscles to the brink of the pain barrier and beyond? Try one of the five super high intensity techniques of biceps building and topple all barriers to biceps expansion. |
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Growth Force Some veterans use a blend of forces reps, while drawing power from visualization, when doing seated dumbbell curls. After banging out 10-12 reps fairly strictly, calose your eyes and tear it up, blasting out as many reps as I can before getting your partner help for final few forced reps. If you have reached a poing where you've reached a plateau where you're struck on the same weight, you've gotta try something different. If you want to look freaky you have to do freaky things. If you want to look normal, do normal things.
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Tri-Sets for Biceps Development If you are looking for a real ban barner for biceps, one that will tear down the muscle fibers and perhaps some of your sanity with it as th epain builds to near-excruciating levels. A tri-set repeated three times. Do a straight bar curl, going as heavy as you for 10 reps. Follow this immediately with preacher cable curls for 10-12 reps, and finish off with 10 slow repetitions of alternate dumbbel incline curls. Try to keep a different incline: Pick a 45-60 degree incline and keep your arms against your hips. |
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Get Deep There is another unique method for to get a billowing biceps pump: stretching and massage followed by a high volume workload. The night before the biceps workout, do 15-20 minutes of nigh-intensity stretching and deep-tissue massage to losen the fascia ( the layer between the skin and muscles). To do this, extend your arms so your biceps is fully stretched and turn the wrist so it faces out with the thumb down. Then take other thumb of kncules and, starting at th eelbow push down into the niceps and slowly work your way towards the insertion point at the shoulder. Do 8-12 passes on each arm, covering both long and short biceps heads. |
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Super Slow Reps Slow down way when you do incline dumbbells curls. Select a pair of dumbeels you'll be able to use for only 6-8 repetitions, grasping the weight with your pinkie touching the inner edge of one of th eplates. Lie back on on the incline bench and perform each rep for both a five second positinve and a five second negative. EAch rep should take a full 10 seconds. At the top of the motion, make sure you fully supinate your hands. |
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Gun Salute This technique of 21 has been around for a while but perhaps need resurrection. This version includes an extra blast at the end, just in case a few remaining muscle fibers have escaped the wrath of the first 63-84 reps. Start with a straigth curl bar doing seven repetitions of standing curls through the bottom half of the range of motion. Then do seven more through the top half of the movement, stopping as yoru forearms reach a point parallel with the floor. Finish with seven full-range reps. Immediately after the last set of 21s, finish off your biceps with seated alternate dumbbells curls. Grab a lighter pair this time. |
