BICEP'S BLAST

ARM TRAINING IN A NEW DIRECTION

 

Hello and welcome to another blog post from Pitbull Syndicate, in this blog we are going to go through a new idea we have been using for bicep training. When ever we train we always look for the fastest and most efficient way to bring the muscle to total failure, because to be honest who wants to spend hours in the gym when you could be blasting your muscles in under 20 minutes and spending more time on recovery and the building of your new muscle.

We know our ideas towards training are very different from the norm and always raise a few eye brows but once these people have used our methods, its then that they suddenly make sense on a huge scale. If you have been reading our blogs you will know that we are huge advocates of the no rest Principal with a heavy weight. We know that this is not everyone's cup of tea but if you are serious about your training, then this style cant be ignored.

Now lets talk about our bicep routine, again very unorthodox but hells bells does it work. Biceps are often over trained and thrashed to death, what you have to remember is that the bicep is not a huge muscle and does not really need loads and loads of stimulation to get the best from them. To train biceps effectively you need to be precise, strict and slow, this will produce maximum bicep growth in the very shortest time possible.

Our bicep routine consists of three exercises, all done one after another with no rest period, so once you have completed one go straight to the next without a seconds rest, always maintain a precise style and allows follow the 4-2-4 rule when lifting and lowering the weight. So four seconds to lift two seconds to hold for max concentration of the muscle and four seconds to lower.

After a good warm up the first exercise we are going to use in this super set is, palms up pull downs this exercise is so over looked as a bicep exercise and many just use it to train the lats, but used with your hands very close together is one of the very best and most most officiant exercises to train the bicep. Normally a bicep curl with a dumbbell would would just train the lower part of the bicep, but with close grip palms up pull down the bicep is trained at both ends of the bicep, top and bottom.

Please see the above diagram for the correct way in which to do palms up pull downs, personally i always do this exercise on my knees, but you could do it sat on a bench. So as you can see from the diagram fully extend your arms, then with your elbows close to your body squeeze the bar into your chest and hold 4-2-4.

The next exercise is cable curls with a bar, we prefer these over dumbbell or barbell curls because the exercise gives you greater resistance on the way down for the negative part of the exercise. The cable curl is done in the same way as a barbell curl just on a machine, once again nice and slow following the 4-2-4 rule.

And the final exercise is concentration curls done with negative reps.

This is with out a doubt my favourite bicep exercise, especially when done with forced negative reps, basically when you cant curl one more rep, grab the dumbbell with your other hand to bring to dumbbell back to your chest and then let go, and allow your bicep to slowly lower the weight back down, do this until not even a negative rep can be performed.

The form for performing has to be strict and slow, this removes any form of cheating and also removes any motion cheating with the weight. The weight should be in the region where you are going to achieve 6-8 reps for each exercise, that's your goal.

Exercise 1 = Palms up pull down x 1 set of 6 to 8 complete failure

NO REST NOT EVEN A SECOND

Exercise 2 = cable curls x 1 set of 6 to 8 complete failure

NO REST

Exercise 3 = Concentration curls x 1 set of 6 to 8 then with forced negatives

Its very important to remember to go to complete failure on the muscle, not just ( it hurts a bit ) you have to take the muscle to the point were it cant even manage a half rep, this really is leave your ego at the door training.