Bicep workout

Pikey

A friend of mine recommended this workout the other week; he spent a couple of years in LA in the mid to late 80’s and trained with a few of the top IFBB pro’s of the day. He said it’s a good way to force the bicep to respond as in sort of a shock treatment. Anyway it sounded that barking I thought I’d give it a go...
The complete workout is two sets and 9 reps and takes about 6 ½ minutes – 6 ½ minutes of hell but the pump was unbelievable and the ache I have is equally good....
So the workout
1 chin up performed palms facing moderate grip, the positive portion of the rep to take 30 seconds, 5 seconds at full contraction then 30 seconds on the negative, then 5 seconds tensed on full extension.
Drop off the chin bar and straight onto to 8 reps of straight bar barbell curl, 10 seconds on the positive each rep 5 seconds hard squeeze at contraction then 20 seconds on the negative with five seconds squeeze at full extension. Believe me 8 reps is agony...
Give it a go let me know what you think but I was impressed.


Cheers

Chris

Mattious

There is another good one I found on youtube. Arnold bicept curl

www.englishmuscle.co.uk

Drop Setting For Compounds

freddee

It doesn't matter how sceptical I feel about this I'm just going to have to give this a go!! I just don't no if I could take 30 seconds doing a pull up though, I might try it on abs/cardio day so my arms are fresh, but cheers (very interesting)

seb

Hello,
The "1 set" training is a good training.
When you do 1 set with intensity maximum you have more results than the guys who do 16 sets for a muiscle with no maximum intensity.

I am going to try this

splinter

so 30 secs up... hold 5 secs.. 30 secs down then hold 5 secs... am i reading this correctly?

seb

i've tried;
after every 2reps of curls I had to decrease weight , so the barbell tend to be very light.
I felt more forearms than biceps.

I prefer use heavy weight.

TheCrazyCal

it takes time to build up the intensity required to only do 1 working set.
sounds an extremely masochistic way to train lol

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

www.needles-r-us.co.uk

Pikey

It does and it takes a lot of focus to work through the pain but I’ve got stretch marks on my biceps with just two workouts, which I haven't had in years... The muscle ache is very deep and they’ve definitely grown – downside is it makes my triceps look worse...

Got one for legs I’m going to try when I’m brave enough...

And you know me Cal I like it like that, the rubber doesn't half make you sweat though lol...

splinter

Gah already got stretch marks on my bi's/armpits as it is...

dj2000uk

I'll be trying this later in the week and I'll let you know