HOW TO INCREASE YOUR BICEPS FAST
Whenever you see someone with a great physique, 9 times out of 10 it will be the biceps that initially draws you attention. Big biceps (commonly referred to as guns) are all important to a great rounded physique and without them you will look lacking and incomplete but with them you will turn heads and evoke admiring comments.
Did you see the GUNS on that guy?
Where do you fit into this picture? Are you the one with the bulging bicep or the one who looks on with envy? If you are the one who is looking on with envy then we can change that. We are going to tell you how to fill out your shirtsleeves and stack on some quality shapely hard-core muscle.
Let’s start NOW
Firstly, there are lots of unproductive exercises used by many guys in the gym, which yield very little for the effort exerted even though the answer to impressive biceps is nothing new.
To increase your arm size in the shortest time possible it is important that you stick to the ‘basics’ and perform them with ‘strict controlled form’. By ‘basics’ we mean the exercises that will give you the most return (increased cm/inches) in the shortest time. By ‘strict controlled form’ we mean isolating the muscle we are training and eliminating any cheating or momentum from the movement.
It’s not the weight you lift … It’s the way you lift the weight
It’s not all about lifting the heaviest weight that builds the biggest biceps more importantly its about isolating the muscle so more stress (maximum muscle fibers being worked) will be applied to the actual muscle your training. A seated preacher bench or a standing portable preacher prevents your arms from moving at the shoulder joint stopping any cheating or momentum from being incorporated in the movement and holding your arms firmly in the correct position. This encourages a quicker, fuller pump (blood flow to the bicep) and total muscle fatigue, both being key factors in stimulating maximum muscle growth.
Revolutionizing a proven Concept
The Preacher concept or concentration curl is nothing new as the World’s top physique champions (including ‘Arnold’) have been using the preacher bench and portable preacher for many years with great results.
Intensity, the key to maximum results … Your training sessions can be either long or intense, but never both.
‘Getting more out of less’ is something a lot of beginners and even intermediate trainers find hard to get their head around. Many believe that to achieve more you have to exercise longer, but this is definitely not the case. It is very important to get the most out of your time in the gym. The longer the time you spend in the gym on any given day the more tired and weaker you get so it makes sense, you are going to be more productive (able to bring more muscle fibers in to play) if your training sessions are short and sharp. Your training sessions should not exceed 40-60 minutes. And with this in mind you should make sure not even one rep is wasted.
“If you can’t lower it, don’t lift it” … Getting the most out of both the ascending and descending part of the repetition.
If the weight on the bar or dumbbell is too heavy for you to lower from the top position of the movement then it is obvious that you have used momentum or swing to get it up in the first place. So you are wasting precious time and effort because the muscle you wish to be exercising (biceps) is not isolated and you have been using other muscles (shoulders and back) to help lift the weight. The seated preacher bench or standing portable preacher stop you from cheating and swinging the weight up and so isolates the biceps, making them alone, lift and lower the weight. This will allow you to get to total muscle failure quicker, and in most training sessions this is what you should be striving to achieve.
The Training Session … Beginner level.
The first lift that you need to focus on is the Standing Barbell Curl (see Exercise Diagrams last page). This can be performed with either an easy-curl bar or a straight bar. An easy-curl with its angled grip will emphasize bicep peak and lessen the stress on your wrists, so definitely a far better choice.
If your using a standing Portable Preacher firstly put the strap over your head and adjust the length by the Velcro so the aluminum frame is in front of your body positioned just under your pectorals. Stand upright with shoulders back and chest out, it is important to retain this posture throughout the exercise. Standing with your feet shoulder width apart, grab the easy curl bar with a grip that is slightly less than shoulder width. Begin your warm up set with a weight that you can comfortably complete 15 to 20 repetitions, which should be approximately 20% of your maximum weight (for 8 reps).
Warm up set
Start by lowering the bar in a slow and controlled manner until your arms are extended down and the aluminum frame automatically stops the movement. At this position they should be nearly to your thighs but held slightly out from your body by the frame so the biceps are still taking the weight and are still working. This, the descending part of the repetition should take about 2 seconds. Now pause slightly at the bottom of the movement then with a strong and controlled motion curl the weight up until your biceps are in a fully contracted position. This ascending part of the repetition should take about 1 second to complete, then hold and squeeze the bicep for another second. Repeat this procedure until you have completed 15 – 20 reps for your warm up set.
If you can not complete at least 15 reps reduce the amount of weight so that you can complete the entire number of reps. If it is too easy, increase the weight a little next time you do this warm up set.
After you have completed your warm up set, rack the weight and get a drink of water. Drinking water during you training session is a very important part of your regime. Rest for about 90 seconds and during that time change your weights so you are ready to start your second set exactly on time. The rest also allows time for your muscles to replenish their glycogen reserves in order to have energy for the next set.
For your second set select a weight that you can perform 12-15 reps reasonably comfortably, this weight should be approximately 50% of your maximum (for 8 reps). Once again, form is critical so follow the same technique as described for the previous warm up set. You will build muscle faster and have fewer injuries while using proper form. After you have completed your 12-15 reps, rack the weight, take a sip of water and begin to set the bar up for your third set.
This next set is really the first of your three working sets; the two previous sets were just warming up the muscle in preparation for this. Now select a weight that you can perform 10-12 reps using maximum effort, this weight should be approximately 85% of your maximum (for 8 reps). This third set should be really challenging and the last rep should be all you can do. If you find you can do more than the 12 reps then you have selected too lighter weight so next time you do your arm session increase the weight. Again after you have completed your 10-12 reps, rack the weight, take a sip of water and begin to set the bar up for your fourth set.
This is the set that will stimulate growth; this is the set you have to put everything into, leave nothing in the tank, go to total muscle failure. Now select a weight that you can perform 6-8 reps using maximum effort with strict form, this weight should be your maximum (for 8 reps). The fourth set needs all of your physical and metal effort. Your target should be to lift a slightly heavier weight or complete an extra rep than you did in your last arm session. To stimulate growth you have to take the muscle somewhere it has not been before. If you do the same old weight, same reps, same intensity, guess what you will end up with … Same old biceps.
Fifth and final set
Now, after you have completed the fourth set, rack the weight and reduce the amount of weight on the bar by approximately 40%. With this lighter weight perform one last set to absolute failure. Move the weight somewhat faster than before while deliberately flexing the bicep as much as possible during every rep. The number of repetitions preformed here is not as important as reaching absolute positive failure and a full pump so you may have to complete 15-20 reps or more to achieve this goal.
Training session … Intermediate level.
Follow the same procedure as for Beginners Level starting of with the Standing Barbell Curl then after completing the fifth set take a 3-4 minute break, relax and have a drink of water then start your next bicep exercise the Standing Dumbbell Curls (see Exercise Diagrams last page).
Standing Dumbbell Curls second exercise, first set.
Seeing your biceps are already warmed up it is only necessary to complete two working sets of the following exercises; so select a weight that you can perform 10-12 reps using maximum effort, this weight should be approximately 85% of your maximum (for 8 reps). This set should be really challenging and the last rep should be all you can do. If you find you can do more than the 12 reps then you have selected too lighter weight so next time you do your arm session increase the weight. Again after you have completed your 10-12 reps, rack the weight, take a sip of water and begin to set the dumbbells up for the next set.
Standing Dumbbell Curls second exercise, second set.
This is the set that will stimulate growth; this is the set you have to put everything into, leave nothing in the tank, go to total muscle failure. Now select a weight that you can perform 6-8 reps using maximum effort with strict form, this weight should be your maximum (for 8 reps). This set needs all of your physical and mental effort. Your target should be to lift a slightly heavier weight or complete an extra rep than you did in your last arm session. After resting for 3-4 minutes and having a drink of water start your next bicep exercise.
Standing Alternate Hammer Curls third exercise first set.
For Standing Alternate Hammer Curls (see Exercise Diagrams last page) we follow the same as the previous exercise that is no warm up sets. So select a weight that you can perform 10-12 reps using maximum effort, this weight should be approximately 85% of your maximum (for 8 reps). This set should be really challenging and the last rep should be all you can do. If you find you can do more than the 12 reps then you have selected too lighter weight so next time you do your arm session increase the weight. Seeing you are performing one arm curl at a time you will be able to put more mental concentration and intensity into the exercise. After you have completed your 10-12 reps, rack the weight, take a sip of water and begin to set the dumbbells up for your next set.
Standing Alternate Hammer Curls third exercise second set and the finish of your bicep session.
Select a weight that you can perform 6-8 reps using maximum effort with strict form, this weight should be your maximum (for 8 reps). This set needs all of your physical and mental effort. Your target should be to lift a slightly heavier weight or complete an extra rep than you did in your last arm session.
We have included two other exercises, the Standing Alternative Dumbbell Curl and the Standing Hammer Curl (see Exercise Diagrams last page), which can be used in addition or as substitutes for exercises already stated.
Some quick tips
- Totally focus on the muscle you are exercising and don’t be shy about using a mirror, visual contact is a great way of getting your mind into the muscle and this is imperative for maximum results.
- To increase your mental intensity break the set down into reps then break the rep down into four parts, a) ascending (lifting) the weight, b) contraction at the top of the movement, c) descending (lowering) the weight and d) the stretch at the bottom of the movement and all the time mentally focus on each part.
- Slow the rep down. A single rep should take up to 4 seconds to complete. 1 second to lift, 1 second to hold and tightly contract at the top of the movement and 2 seconds to lower.
- An effective mental trick when you are lifting a weight is to always keep a mental image of the bar/dumbbell being just in front of where the bar is in reality. This way your mind drags the weight up for you. Don’t forget if you have already done something in your mind it is a lot easier to actually physically achieve it.
- Have a work out diary and document every work out, that’s every weight used and every rep performed. This will be a great advantage for your next work out and all future training sessions. It will also enable you to know what works best for you and how to tailor your sessions in the future.
- An important factor in achieving maximum muscle growth is that your body has sufficient rest in between work out sessions. With this in mind you should structure your workouts with a days rest in between sessions and only exercise any one body part once per week. To further assist in recovery structure you program so you combine all the ‘pushing’ movements (chest, triceps, front and side delts) on the one-day, all the ‘pulling’ movements (back, rear delt and biceps) on another day and your leg work out on another day.
Standing Barbell Curls.
Train hard, eat well and sleep tight,