A1Supplements Primeval Labs Hardcore Bicep WorkoutNo matter how long you’ve been training, when asked what body part you wish were bigger (no, not that one…) nearly every one of you will respond with one of two answers:

•Chest, or
•Biceps

There’s something about having an impressive upper body that’s simply awesome, and there’s no clearer way to show that you know your way around the weights than with a broad chest and bulging pair of biceps.

Chances are, if you’re reading this article, your biceps are less than adequate, in your opinion, and you’re ready to make some serious changes. The good news is, we can help you grow those puny pistols with this 4 week hardcore biceps workout

When it comes to biceps training, the biggest mistake people make is neglecting to train both heads of the bicep. Hell, most lifters don’t realize that the biceps are actually composed of two different muscles.

With that in mind, before we get to our hardcore biceps workout, let’s take a quick look at the anatomy of the biceps.A Closer Look at the Biceps

Biceps Brachii

The biceps brachii is a two-headed muscle located on the front of the upper arm. The long head of the bicep is located on the inner side of your arm while the “short” head crosses the shoulder and elbow. As you probably know, the primary function of the biceps brachii is elbow flexion, but it’s also involved in supination of the wrist.

Knowing this bit of information will come in handy when we start using different grips to emphasize one area of the biceps over others, so as to build a superior pair of biceps. That also means that the standard barbell curls isn’t going to be enough to fully develop the biceps like you really want. To get a fully developed biceps brachii, we’re going to have to use different angles, grips, and even hand positions to fully activate the two heads of the biceps and target all of the individual fibers to the maximum.

For example, if you want to shift the emphasis of an exercise to the short head of the biceps, you want to increase shoulder flexion (bringing the elbows in front of the body) or widen your grip on the bar. On the other hand, if you wish to focus more of your effort on developing the long head of the biceps brachii, you need to increase shoulder extension (bringing the elbows behind the body), or an easier way to accomplish this is to shorten the distance between your hands when gripping the bar.A1Supplements Primeval Labs Hardcore Bicep WorkoutBrachialis

The brachialis is the other component of the biceps that lies underneath the brachii and assists in flexing your arm.

While the brachialis doesn’t get quite the same amount of publicity or attention as the brachii, it’s just as important to the overall appearance of your arms as the bigger, better known muscle in your biceps.

When properly trained, the brachialis gives the appearance of a giant “knot” positioned in between your biceps brachii and triceps. This “knot” helps provide more separation and definition in your arms when they’re flexed, and also helps push up the brachii, which gives you a superior biceps “peak” when flexing.

If you’re really looking to maximize your bicep peak and get the pump of a lifetime, make sure to grab a scoop of Primeval Labs Mega Pre prior to training. Mega Pre includes a full 6g of pure L-Citrulline to fuel nitric oxide production, enhance blood flow, and crank up the volume on your muscle pumps.

Click here to check out Mega Pre up close!Bicep Building Tips

Start Heavy

Most bicep workouts involve nothing but 18 different variations of curls. While there’s nothing wrong with a straight “bro” arms workout from time to time, using only isolation movements (i.e. curls) is shortchanging your growth.

To better develop the biceps and help provide additional overload, we’re going to start every workout with a heavy compound movement.

There’s no better compound exercise for recruiting the biceps than heavy weighted chin ups. By using a supinated (palms facing you) grip, you more fully engage the biceps than you would with a wide, pronated (palms facing away) grip. Starting off the workout with a compound movement also provides some additional back work, which is something virtually every lifter could use more of in their training programs.

Milk Every Rep

The biceps are an incredibly small muscle, especially compared to muscles groups of the back and legs. They also have a very limited range of motion, which means that the time it takes to complete a set is low, and the amount of time the muscle is actually under tension in a single rep is even lower.

This lack of sufficient time under tension is one of the leading reasons most people have trouble growing their biceps. It’s simply not put under enough stress during training.

Don’t worry, we’re going to fix that.

How?

By milking each and every rep for all its worth.A1Supplements Primeval Labs Hardcore Bicep WorkoutFar too often when curling a weight, we mindlessly go through the motions, content to just bang out our 8-10 reps and check the box in our training journal. Taking this kind of attitude is exactly why you haven’t put any decent size on your arms in over a year.

To get more from your curls, and grow bigger arms, you need to “milk” every rep.

Rather than sling the weight up and down as quickly as you can just so you can be done with the set, take a full 3 seconds to lower the weight. Squeeze your bicep as hard as you can at the top of the movement for a count of 2, and at the bottom of the rep, make sure you’re getting a full, complete stretch.

Basically, do everything in your power to make each and every rep as hard on the muscle as possible. This extra tension and stress will do wonders to increase the work your biceps have to do, and will lead to dramatic changes in your bicep development.Use a Variety of Rep Ranges

Most bicep workouts simply have you doing 3-4 different types of curls for 3 sets of 8-12 reps. While there’s nothing inherently wrong with this kind of workout, it can be dreadfully boring, but worse, it’s not really giving you the best bang for your training buck.

The biceps respond incredibly well to a variety of rep ranges and advanced training techniques that extend their time under tension. As such, you’ll realize fairly quickly that the hardcore biceps workout we have in store for you makes use of a wide variety of intensification techniques and rep ranges to maximally stimulate all the fibers of your biceps for optimal development and growth.

Choose Wisely

As badass as you might feel for picking up the 50s off the dumbbell rack to curl, chances are you’re not using proper form. It’s more likely than not that you’re winging the weights up and recruiting muscles from the forearm, shoulder, and back to move the weight to compensate for your weak ass biceps.

Building bigger biceps begins with checking your ego and choosing the proper weight. One that you can control through the entire range of movement, while limiting extraneous movement or recruitment from other muscle groups. This shifts the load almost exclusively to the biceps, which means they are the ones doing the real heavy lifting, ultimately leading to a better biceps workout and superior results.Better Bicep Training Techniques

Bicep 21s

You know ‘em, you love ‘em — 21s.

Each set consists of 21 reps. Begin by performing 7 reps in the bottom half of the curl, then another 7 reps from the midpoint to the top of the curl, and a final 7 reps using a full range of motion.

Make sure to choose the right weight, chances are the weight you normally use to curl for 8-10 reps may be too much to make it through all 21 reps.

Drop Sets

Drop sets are an amazing training tool for wringing every last bit of energy from your muscles. They fully exhaust the muscle fibers and allow you to push past failure, which helps you get more work from your tired muscles, leading to better gains.

You’ll see these notated in the program as “10/10/10”.

For your first set of 10 reps, choose a weight you can do for 10-12 reps. Perform those reps, then immediately set the weights down and choose a weight that’s approximately 75% of your first set. Then perform another 10 reps.  After those 10 reps are complete, set that weight down and immediately pick up a weight that is roughly 50% of your starting weight. Then bang out a final 10 reps.

You’ll have performed 30 reps of curls, generating a lot of metabolic stress, muscle fiber recruitment, and one hell of a muscle pump.Band Bicep Burner

The goal is simple — start your stopwatch and perform 100 bicep curls using a light-to-moderate resistance band in as little time as possible.

You’re not going to be able to do all 100 reps right out of the gate. If you do, you chose too light of a resistance band. Chances are, you’ll need to take several mini-breaks in order to complete all 100 reps. Try to keep the rest limited to 10-15 seconds, but do not let go of the resistance band until all 100 reps are completed.

This is your final “burnout” move to pump as much blood as possible to the muscle and wring every last bit of energy from them. Plus, using the band ensures tension on the bicep through the entire range of motion, something you won’t get with free weights, like dumbbells or barbells.

Record how much time it takes you to perform your 100 curls and each subsequent workout, aim to complete those 100 reps faster than the previous week.A1Supplements Primeval Labs Hardcore Bicep WorkoutHardcore Biceps Workout

Week 1

Sets

Reps

Rest

Weighted Supinated Chin Up

4

6

120 sec

EZ Bar Preacher Curl

3

8-10

60 sec

Standing Dumbbell Curl

3

10

60 sec

Rope Hammer Curl

3

12

60 sec

Bicep Band Burner

1

100

0 sec

Week 2

Sets

Reps

Rest

Weighted Supinated Chin Up

5

5

120 sec

EZ Bar Preacher Curl

4

8-10

60 sec

21s

3

21

60 sec

Rope Hammer Curl

3

10/10/10

60 sec

Bicep Band Burner

1

100

0 sec

*Perform a traditional drop set

Week 3

Sets

Reps

Rest

Weighted Supinated Chin Up

4

8

120 sec

EZ Bar Preacher Curl

4

8-10

50 sec

21s

3

21

60 sec

Rope Hammer Curl

3

10/10/10

45 sec

Bicep Band Burner

1

100

0 sec

Week 4

Sets

Reps

Rest

Weighted Supinated Chin Up

4

10

120 sec

EZ Bar Preacher Curl

4

8-10

45 sec

21

3

21

60 sec

Rope Hammer Curl

3

10/10/10

30 sec

Bicep Band Burner

1

100

0 sec

Blow Up Your Biceps with Mega Pre!

Primeval Labs Mega Pre is the ultimate bicep training pre workout supplement. Filled with powerful nitric oxide pump supplements including L-Citrulline, L-Norvaline, and VasoDrive-AP, Mega Pre provides everything you need to engorge your biceps with blood and experience the greatest pump of your life.

Mega Pre also includes supplements to improve hydration and energy production in GlycerPump, Betaine Anhydrous, and ElevATP. The combination of the proven ergogenics promotes superior endurance, performance, and stamina during training enabling you to go the distance in your workouts and make bigger, better gains.

Get ready to experience the truest sense of pre workout supplements with Mega Pre.A1Supplements Primeval Labs Hardcore Bicep Workout

 



Source link

LEAVE A REPLY

Please enter your comment!
Please enter your name here