What's up champ! I'm Vince Del Monte of
GeneExpressionTraining.com
In this video we've got BIGGER biceps made easy.
Easy in the context that it's not going
to take up a lot of room OR you're not
going to need a lot of exercise
equipment. So you have no excuse whether
you're a beginner or an advanced guy
[Music]
I'm going to take you through this workout
Show you exactly how to do it.
I'm going to show you exactly what to think
about. I'm going to give you some
specific tips to make sure you pick the
right weight so whether you want to go
from thirteen or fourteen inch arms or
17- 18 inch arms, this workout will get
the job done.
Alright. So before we jump into this
super fast, super efficient super-set
workout, I want to quickly talk about super
sets. There's five kind of super set
workouts. There's probably more but
there's five most popular ones that
you're familiar with. Method 1 is when
we pre-fatigue the muscle so you might
do a pec fly with a bench press. We have
post fatigue where we may do a chin-up
within a hammer curl. We have super
setting antagonist muscles so like a
chest movement with a back movement. We
also have upper lower super sets where
we maybe do a shoulder press then with a
squat.So there's a lot of different ways
to superset. The superset method we're
using today is called Isolation Superset.
So we're isolating the same body part
with two exercises so we're doing two
bicep exercises back to back but they're
not just any random exercises. They're
exercises that challenge different parts
of the strength curve. So we're not just
selecting two exercises that hit the
shorten range and then two that hit the
lengthen range because that would be
redundant and that would create
unnecessary fatigue. We want to hit all
ranges of the strength curve so that's
how I've set this workout up. So let's
get into it.
Exercise number 1 here are incline
dumbbell curls and what you're going to
be doing here is a set of ten and then
we're going to stand up and we're going
to be doing standing hammer curls
alternating until failure. Alright. These
are our first two exercises. It's very
very simple guys. You're going to do
three sets of ten and then you're going
to go right into the superset to failure.
Last week when I did this workout I did
3 sets of 10 with 35's the
entire workout. So this week knowing that
I want to coax my gains
I'm starting a little bit heavier. I'm
going to aim for just my first set with
40 pounds alright. That's the name of the
game when you're trying to get better.
We're not trying to make leaps and
bounds in our progress. We just want micro
progressions. As you can see I get my ten
reps and then I rest for ten seconds and
then
I stand up and I go right into an
alternating dumbbell hammer curl.
So when you're doing these hammer curls I really
want you to think about keeping an
upright torso, contracted abs so you're
not using your trunk to swing and doing
your best to create all the movement at
your elbow. A little bit at the shoulders
is fine too.
After superset one we rest for 90
seconds. You notice I've got my stop
watch here and then we do this again.
Now anticipating the fatigue that's going to
set in I've gone down to 35's. Now that's
okay. A lot of people are going to ask
what if I can't complete 10 reps. This is
a metabolic stress workout so the goal
of this workout is to create a lot of
fatigue within the muscle. So it's more
important that you hit your goal reps
than keeping the weight heavy. So it's
okay if you have to drop the weight from
set to set. I prefer that you start off
heavier and drop the weight as the sets go
on. That's going to promote a better
quality workout. You'll notice on this
third set when you're doing the incline
curls you're going to really start
seeing the most amount of fatigue
obviously. So this is where it's okay to
even goe to an alternative grip to get
those last few reps as you can see that
I'm doing here. And then finally when we
stand up for the final hammer curls
you're just contracting as hard as you
can keeping all the tension on your
muscles. You know the name of the game
here guys is time under tension with
good quality loads. Alright. Time under
tension. We've got to make the muscles
burn, Alright. So now once you're done
that you're halfway through the workout.
The next combo are prone incline reverse
dumbbell curls superset with prone
supine dumbbell curls. As you can see
what I'm doing here. Now the goal here
guys on the first exercise is to
challenge that brachialis that
brachioradialis. The brachialis is an
interesting muscle because it gets
underneath the biceps so when you
develop it, it helps push your biceps out
kind of like the soleus underneath the
calf. When you develop the soleus you
built that push that Gastroc out too.
So this is very important if you want
bigger arms. You can't neglect your
reverse curls. After 10 seconds we go
right into our supine curls. As you
guys likely know and can feel the
hardest parts at the top. That's the best
part so don't waste what I call the
don't wait to the end. Alright so we
want to really hang tough through that
top range try and hang out there get a
good contraction. Don't rush through the
best part of the movement. Also don't
waste the negative on the way back down.
So controlling the weight upwards and
downwards try not to swing. Think about
squeezing the muscles not swinging the
weight. So that's it guys. Six sets on
arms. Four good exercises hitting all
points of the strength curve. What you'll
notice is that this workout really
increases a lot of lactic acid
production and lactic acid helps trigger
the anterior pituitary gland that helps
release growth hormone which is a very
anabolic hormone that helps leaning down
and build muscle. And if you feel a
little pukie during this workout, that's
pretty normal because of the amount of
work we did in a short period of time,
that lactic acid really can cause that
like oh I kind of feel like feel like
I'm gonna puke.Iif you're experiencing
that, that's a good sign. It means you're
working hard. So a lot of people report
that training smaller body parts more
frequently is a great recipe for faster
results.
I found this myself but the key is to
keep the volume lower just as we've
prescribed like in this video. You can't
do a 2 hour arm workout three times
per week. That's just stupid.
But if you do these shorter more intense
workouts, the superset style workouts,
doing this two three times per week
might be the exact recipe you need to
build bigger biceps. Alright guys I hope
you guys enjoyed that workout. If you did
be sure to give it a thumbs up. If you
want me to replicate what I did with
biceps for triceps let me know in the
comment section below and I'll get it
done for you guys. You want a complete
full blown guide to building bigger arms
click the link on the screen or the
first link in the description box and
it'll take you to a page to read more
about my vanity specialization program
for arms. Full blown arms specialization
routines regardless of your level so
that you can take those arms to the next
level. This is the kind of stuff I've had
to resort to to build up my scrawny arms.
Alright. I was not gifted with good arms
but that's okay. I've had to learn how to
train smarter and now the results are
more rewarding when I do see gains.
Alright thank you so much for
watching. I'll see you guys next time.
[Music]
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