The Biceps Solution


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Home \| Health And Wellness \| For Men The Biceps Solution By: Boeafitness.com, Posted on: 2007-04-10 I know you've heard it before those biceps programs that promise to pack on the inches and peak but in the end fail miserably. Why spend six to 12 weeks of concentrated effort, eating right and backing off your other muscles with little or no results? Ladies and gentlemen; I've followed them all and tried them all but I finally found one precious program that out-performs all others. Now before we get down to the specifics let me say this is advanced training and should not be attempted until you have built sufficient strength and can feel the muscle optimally. Let's just say anyone who can curl 40lbs for 10 reps and has a warrior spirit and die hard attitude will thrive on this program. This program took me from my biceps being my hardest to develop muscle group to my easiest, that's exactly how effective it is. Let me set a few guidelines: First: Only use about 85% of the maximum weight you can handle for 8-10 solid reps. This is because with a slight reduction in weight both form and concentration are greatly improved. Second: You are only going to curl one arm at a time. Performing all of your reps for the first arm then all of the reps for the second, NOT alternating. This means the only equipment involved will be dumbbells and cables. But a whole workout can be effectively done with just dumbbells. Third: You will not rest except to change weights and or exercises. You will get precious little rest for one arm while the other is being fried. Fourth: You're not going to compromise any of your other body part training for the sake of your biceps. Weekly Schedule Of Body part Training Monday - Back & Traps Tuesday - Chest & Shoulders Wednesday -Biceps, Abs & Calves Thursday - Take some time off and rest Friday - Legs (Quads, Hamstrings, Calves) Saturday - Triceps, Abs Sunday - Take some time off and rest Strict standing dumbbell curl Performance is as follows, your elbow should be tucked just to the front of your waist and should not move. Grasp something with your other hand and smoothly curl the dumbbell up using only biceps power without cheating and full concentration on that arm. Go from a full extension do not use constant tension. This is the best exercise for biceps mass. One arm incline curl Performance is as follows, grasp something with your other hand and lay on a high incline at least 45% preferable 75-80% and curl your working arm once again using a full extension. Crucifix curl with cable Performance is as follows, sit perpendicular to the top cable pull on a bench. grasping the single handle curl the weight towards your head in a crucifix position without allowing your elbow to move. Flex the biceps as hard as possible thought. Standing one arm cable curl Performance is as follows, stand facing the low pulley and grasp it using one hand curl smoothly to top just like a standing dumbbell curl. One arm dumbbell preacher curl One arm concentration curl One arm seated dumbbell curl One arm standing hammer curl The exercises I've listed here are the most effective but you can perform almost any exercise you can think of with a dumbbell or cable that yields results for you. Nuts & Bolts Pick from the exercises listed above and follow these guidelines: 9-16 Total sets 6-12 Repetitions per set Go to failure on each set Perform all reps with one arm then go to the other. Go back and forth with no rest except to change weights and exercises. Think of the whole workout not as 9-16 sets but as one continuous set comprised of 9-16 mini-sets. The whole ordeal should take no more than 20 minutes! Do not perform this workout more than 2 times a month otherwise you will overstrain and lose the effect due to pushing your intensity to high to often. Why It Works! By using one arm then the other you are fully concentrating on each biceps separately this adds a much deeper mental aspect as well as intensity. By not using barbells and performing everything strictly you are taking auxiliary muscles out of the equation like back and shoulders. By resting very little you are forcing the muscle to go to failure over and over again which results in total exhaustion, as well as a 100% pump. Eat right, rest properly, and this program cannot fail its worked so well for me I've been seriously considering backing off my biceps to keep them in proportion.....Yeah right whom I kidding..lol Disclaimer Remember to consult a doctor before trying this workout routine or any other workout routine on Boeafitness.com. Article Source: http://www.allthebestarticles.com This article was provided courtesy of Boeafitness.com, where you can find free workout routines & various other health & fitness articles. Please Rate this Article Not yet Rated Click the XML Icon Above to Receive For Men Articles Via RSS! 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