Hey guys,
welcome back to the channel today I want to discuss with you a training
technique that you could implement right now into your weekly workouts to help
you start to see noticeable biceps growth in a short amount of time. Now,
too often, we blame genetics for lagging areas, but in reality,
what it really comes down to is your level of intensity when training,
but as you can imagine,
short of having you here in my gym so I can physically train you and it can be
very hard for me to convey what intense training really feels like.
So to help you gain an understanding of the kind of intensity I want you guys to
have,
I created a biceps routine that I wanted to perform at the end of your workout,
that stretch training,
because this technique is only effective when your muscles are pumped and full
of blood,
you see your muscles have a protective barrier or casing that holds them in
place called the fascia, the fascia.
And we need this internal support system to survive at times it can be limiting
to your growth. So the goal here is to try to stretch the fascia,
utilizing the pump we get from intense training,
and then hold a deep stretch with very specific exercises to force the
fascia, to stretch even more,
allowing the once restricted muscle to grow excited yet? Well,
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I'm thinking maybe we should do calves next, the most stubborn muscle of all.
All right. So the first exercise is the Barbell spider curl.
You're gonna do four sets of 10 to 12 repetitions.
Now our goal here is to isolate the biceps and obtain a massive pump.
So you want to pick a weight that'll allow you to reach your goal of 10 to 12
reps,
and then keep the rest period shorts only about 45 to 60 seconds. Now,
if done with the right intensity,
you should already have a decent pump by set two.
And this is going to get us to reach our goal of forcing a lot of blood into the
muscle and apply pressure to the fascia.
So really make sure you keep those rest periods short.
We do not want to lose the pump between sets as for exercise two.
This movement is all about forcing a deep stretch now that we have all this
accumulated blood in the biceps and the best exercise for the job is the incline
dumbbell curl. However, for this exercise,
instead of consecutive reps,
we're going to focus on a slow negative with a 20 second hold at the
bottom.
Now it's really important here that you angle the bench enough so that when in
the bottom position you feel the maximum stretch on the biceps.
But let me warn you right now, because this is going to burn like crazy.
However, you need to learn to push through the pain and for this exercise,
you're only going to perform three sets of two to three repetitions.
Max, that's it. As for resting between sets. I want you to, again,
keep it short 45 to 60 max,
because remember we do not want to lose the pump.
So if you need to lower the weight, do it. 20 seconds is a long time guys.
And you will find that out real quick.
When you do this exercise and now for the final exercise, exercise,
number three, this one's optional because for most of you,
this workout is already going to be pushing your limits by the end of exercise
two.
But if you think you can safely added one more exercise than here's what you're
going to do,
head over to the barbell rack and load up barbell with lightweight for me,
I use anything from just the barbell to maybe about 65 pounds once set
up, you're going to curl the weight up all the way,
and then slowly lower the barbell to the halfway point,
and then hold this position for 20 seconds.
And while holding this position,
I want you to flex in squeeze your biceps as hard as you can,
and also squeeze the barbell as hard as you can as well.
This will place your arms under the most amount of stress as possible,
and you get to learn a whole new definition to what deep muscle burn means at
this point,
your face should be contorting and your biceps should feel like they're about to
explode, but fight through it guys.
This is the type of training you need to adopt for growth.
You need to learn what it means to train hard. It's psychological guys.
You need to just fight through the pain.
And then as soon as the 20 seconds are over,
you're going to rest for about 45 seconds to a minute and then complete two more
sets. And that completes the workout. As for workout frequency,
you can perform this workout twice a week, maybe three times max.
But whether you do this twice or three times a week,
I guarantee you will feel a difference by the end of week one.
Now I'm not talking inches on your biceps guys,
but you will have drastically improved your mind muscle connection to your
biceps,
which will lead to more intense workouts and growth over time.
As for how long you should do this routine. That's up to you.
If your biceps are a lagging area, I'd say,
test this out for three to four weeks and then detrain and give your biceps time
to fully recover.
It might also be a good idea to start supplementing with some creatine,
to help with your recovery between sets as well, but above all else,
make sure you're training safe,
know the differences between a good stretch and a bad stretch on the muscle.
And at no time during this routine, should you feel any sharp pain,
just a steady pull on the area being trained.
I'd also recommend that if you want to adopt this type of training,
you should switch to my five day split program.
My drop set method of training on every exercise is going to help you push
through a lot of recurrent training plateaus,
and you can easily incorporate today's workout into the program.
Be sure to check out my most recent videos here.
If you want more training tips and as always more good stuff coming soon.
See you guys.