Like the title says, this is a breakthrough biceps workout you can use right now to increase strength and size. I emphasize “right now” because there is nothing to buy, nothing to delay your use of it, no reason not to use it immediately if you need it.
The biceps exercises shown are nothing unique. You’ll recognize them. The value is in the combination and intensity with which they’re performed. All four exercises you’ll see performed, combined, will equal one set.
Do em like shown and you’ll think a blow torch has been turned on your arms. I’ve shown a great deal of me doing the full set of exercises which I don’t normally do. But in this case, it gives a good picture of the combined effect of the exercises.
That’s combined and used with any other strength training method you may be using.
CAUTION: Use this wisely, not as an end-all arm workout, but periodically to add shock value to your muscles. When you workout one way for long enough, your body becomes resistant. That’s the time to add a different combination of exercises that are either heavier, used at greater intensity, or both.
ALSO: This high intensity, multi-exercise biceps workout is not for people new to strength training. It is for people who have established a solid platform of strength training exercise.
The Exercises Done Without Rest: After Warmup
NOTE: The weight used for each exercise should allow you to do multiple reps of each exercise. Weight should not be close to a single maximum lift.
1. Chrome Curved Curl Bar curls with reps performed to 90% of failure. This starts with weight that is moderate, but enough to get the biceps working deep. It sets the stage for the other 3 done back to back.
2. Standard Dumbbell Curls performed to 90% failure. With only 10-15 seconds between this and the first exercise, your ability and how many reps will be seriously curtailed. That’s ok.
If 15 reps are 90% of failure, great. If 7 reps are, that’s ok too. Don’t worry about the count. It will be according to your level of strength training, weight used, etc. Concern yourself with the intensity. Continue to move until complete.
3. Hammer Curls – forcing the weight up, fighing it slowly back down. Same progression as exercises above.
4. Resistance Band Curls to complete failure. Stand on the band, feet spread to provide full band weight resistance and perform them smoothly but quickly until you can’t pull them up at all.
Finish: That’s your one set.
If this proceeded after other exercises for your arms, this may end the workout. If it is stand-alone, you may want to do it again after several minutes rest.
Even if you work your arms regularly, don’t be surprised if this produces some soreness. It will work the muscles to a degree they haven’t been used to. Initially, some soreness is a positive response.
A breakthrough biceps strength and size workout. If you have been working out and need to go to another level, you can use it right now.