Do you need to bulk up those biceps, and do it fast?
Well, I'll show you the fastest way I know, but you're going to have to work, and you're
going to have to work hard.
What's up guys, Jeff Cavaliere ATHLEANX.COM.
If you want to build big biceps, and you want to do it fast, I can tell you right away you're
going to have to work hard.
But what I mean by that is you're going to have to do things that are not necessarily
comfortable.
Now, you know that I'm a big fan of negative repetitions.
Why?
Because it's that eccentric portion of rep that does the damage that we need as our prerequisite
to stimulate new growth, but we also need overload.
You know I always preach about that too.
If you're doing the same thing you've always been doing, you're going to get the same results
you've been getting.
So, when it comes to bicep training, we want to have something that allows us to overload,
and we want to have something that incorporates eccentric repetitions, ok, or focus on eccentric
loading.
That being said, guys, we have an option here for you.
Ok.
Something different.
And we know that we can do heavy Barbell Curls.
You know if we do heavy BarBell Curls, and we slow down on the eccentric, that's great.
And that's actually how I did a lot of the bicep building I did over the course of my
life is focusing on lifting and then controlling it on the way down.
The nice benefit that we get from bicep training and back training from that part is we can
do eccentrics.
We can do them a lot more safely than we can a pushing exercise, ok?
If you think about pushing exercises, the load in an eccentric is coming down towards
you, which can be pretty threatening, ok, because it could come right across your chest.
But if you're thinking about the eccentric load of a bicep curl, the weight is going
away from you.
Or a Row or a Pull Down, the weight is going away from you.
So, it's a lot safer.
You should be able to overload a lot more effectively.
So, what I want to show you here sort of touches back on the concept we talked about the other
day about asymmetry and imbalances between right and left.
When we have a bar in our hands like we do with a BarBell Curl, we tend to compensate
with the weaker side and you don't ever see that weakness because the right side or left
side takes over.
With this variation here, you do expose the weakness, ok.
So we get into our Inverted Row setup here, and we get an underhand Chin Up grip.
So now, we could do Chin Ups just like this, and we know that we are going to target along
with the back, we're going to target the biceps.
But, I've shown you a little bit of a technique before where you actually curl your head to
the bar, or curl your body to the bar.
So, don't pull your body to the bar.
Curl your body to the bar by literally doing that.
Ok.
You shift to bring your forehead up and you're basically curling in your body towards the
bar.
It's a great variation that you don't need a bar for.
You could do it on a countertop as long as you can get under the counter and grab ahold
here, you can do it without any equipment.
But, we want to make it more specific and take over for even the weak side, so we can
overload that weak side and get that eccentric that's necessary for fast growth.
So, what we do is, we get up here and we're going to slide to the right and try to primarily
pull up with the right arm.
Ok.
All the work being done here by the right arm.
Then slide over to the left and do the same thing, mostly, 80% of the work being done
on the left side.
Again, down, and pull up.
Down eccentrically.
Ok.
Slow.
Over.
Pull up.
Eccentrically down slow.
Up, and down slow.
And up, and down slow.
So, guys, probably one of the hardest bicep exercises you can do because you can vary
the resistance.
You could make this completely over here and have to pull up with just one arm, which is
tough for me to do.
Ok.
So, it all depends on how you play with your bodyweight and how you are shifting it.
But the fact of the matter is, overload is essential.
Eccentric anything is essential.
Doing this and pushing yourself hard, always essential to getting your body to change.
I said it in the beginning, I'll say it again.
If you keep doing what you've been doing, you're going to keep getting what you've been
getting.
And if it's the results you're not happy with, that ain't a good thing.
If you guys want to spark your entire body, give it something new, train differently.
Then head to ATHLEANX.COM.
Start training like an athlete, guys.
Advanced training concepts built into every workout.
It's what I use with my athletes, it's what I use myself, and it's how I get results.
So, if you haven't already, head to ATHLEANX.COM, and grab our program.
In the meantime, if you find this helpful, you try it, leave a thumb's up and let me
know.
And we will make sure to put more up here.
In the meantime, I'll be back here in just a couple of days with another video.