PillarofBalance
Strength Pimp
- Feb 27, 2011
- 17,066
- 4,640
Tiny pathetic looking biceps??? Front delts and thick forearms overpowering the bicep???? Try this out to spark up some serious fire in the belly of that muscle >
1. Prior to the actual biceps workout warm up thoroughly with a couple of light high rep sets. I have done this from day one and have never experienced any injury problems.
2. For growth, you have to train as heavy as possible within the recommended rep range.
3. For the first two sets (16 and 12 reps, respectively), use a weight that allows you to just complete the required rep range without failure occurring.
4. For the last two sets, use a weight for which failure occurs at the 10th and eight rep marks, respectively.
5. Don't go past failure into the forced rep zone. Not doing forced reps is another reason (besides warming up thoroughly) why I feel I've remained uninjured.
6. Use strict style without bending your torso. During a real heavy set of barbell curls, you may have to cheat a little to complete the last two reps or so, but don't cheat until it's impossible to complete the set without doing so.
7. As you complete each rep, visualize the biceps working, make mental contact with the muscle as it rolls into a contraction, and form an image of the peak swelling.
8. Particularly during the last two sets of each exercise, aim for the maximum pump and stretch of the fascia.
9. Rest between sets only for 30 to 45 seconds.
I use cables often because they offer the opportunity to exert stress and, therefore, greater muscle stimulation during the negative (downward) phase of a rep. During this downward phase, you can control the weight and release it slowly in a way that free weights just don't allow.
When I do single arm cable work, I complete one set with my left arm and then go straight back to my left and so on until I've completed four sets with each arm. Basically, I'm curling nonstop. The rest periods allowed each arm are only long enough to allow the time it takes to work the other arm.Curling in this nonstop manner ensures that I get a great pump, and the mechanics of the cable apparatus makes the rhythmic completion of sets very easy to do. With free weights, I'd have to gather four sets of dumbbells around me, but with cables, I just alter the pin in the machine and proceed from one poundage to the next
If your biceps are a weak bodypart, don't be afraid to train them several times a week. Getting the blood and nutrients into the muscle more regularly will spur them into growth, and your mental desire to improve will drive you to success.
----PoB----
1. Prior to the actual biceps workout warm up thoroughly with a couple of light high rep sets. I have done this from day one and have never experienced any injury problems.
2. For growth, you have to train as heavy as possible within the recommended rep range.
3. For the first two sets (16 and 12 reps, respectively), use a weight that allows you to just complete the required rep range without failure occurring.
4. For the last two sets, use a weight for which failure occurs at the 10th and eight rep marks, respectively.
5. Don't go past failure into the forced rep zone. Not doing forced reps is another reason (besides warming up thoroughly) why I feel I've remained uninjured.
6. Use strict style without bending your torso. During a real heavy set of barbell curls, you may have to cheat a little to complete the last two reps or so, but don't cheat until it's impossible to complete the set without doing so.
7. As you complete each rep, visualize the biceps working, make mental contact with the muscle as it rolls into a contraction, and form an image of the peak swelling.
8. Particularly during the last two sets of each exercise, aim for the maximum pump and stretch of the fascia.
9. Rest between sets only for 30 to 45 seconds.
I use cables often because they offer the opportunity to exert stress and, therefore, greater muscle stimulation during the negative (downward) phase of a rep. During this downward phase, you can control the weight and release it slowly in a way that free weights just don't allow.
When I do single arm cable work, I complete one set with my left arm and then go straight back to my left and so on until I've completed four sets with each arm. Basically, I'm curling nonstop. The rest periods allowed each arm are only long enough to allow the time it takes to work the other arm.Curling in this nonstop manner ensures that I get a great pump, and the mechanics of the cable apparatus makes the rhythmic completion of sets very easy to do. With free weights, I'd have to gather four sets of dumbbells around me, but with cables, I just alter the pin in the machine and proceed from one poundage to the next
If your biceps are a weak bodypart, don't be afraid to train them several times a week. Getting the blood and nutrients into the muscle more regularly will spur them into growth, and your mental desire to improve will drive you to success.
----PoB----
