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Summer Biceps for Tight Sleeves

Don't waste your effort, just be effective! You always wanted that kind of sleeve-stretching eye-popping guns, don't you? We teach you today how to grow your guns to immense proportions. We will help you to build a defined, athletic, and aesthetic body and now we bring our focus to the massive arms!

Biceps

We just start with this popular body part. You sholud know that one of the most effective excercise to get your biceps pumped are spider curls. We show you how to improve this technique for massive visual impact!

This very simple tweak increase muscle activation through excercise and that means more muscle growth. If you want bigger biceps, doing spider curls with different style can get you to those big peaks faster.

Spider curls are usually done off the steep side of a preacher bench, but your biceps actually get more stimulation if the curls were done off the top of an incline bench. Making the biceps do more work in the starting position increases muscle activation.

The power of constant contraction is a key. When you do spider curls the "normal" way on a preacher bench, your upper arms hang perpendicular to the floor. This puts your biceps in a relaxed position. To really dial up the muscle activity, flex your shoulders to about 90 degrees (as if you were doing the first part of a front raise) and start your spider curls from there.

This initial contraction increases the biceps "time under tension," an important factor to keep muscle pumped. If you start with your arms simply hanging straight down, you lose all that tension—and all those gains. But starting in the new position works for the short and long heads of the biceps, so you actually get two gains for one exercise!

Maintaining this new "flexed" starting position is really hard, so when you try this new starting position for first time, be sure to use a lighter load than normal. Don't worry, even with a lighter weight, you'll be maximizing tension where it'll do the most good. We recomended start with 3 sets of 6-8 reps and continue to 8-10 reps with more weight.

Of course you could do another pupular biceps excercises like:

Triceps

You also need to do more triceps excercises for size, we recomended especially:

We recommended

  • Trainer
    APR 2, 2015

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  • Trainer
    MAY2, 2015

    Lorem Ipsum is not simply random text. It has roots in a piece of classical Latin literature from 45 BC, making it over 2000 years old. Richard McClintock, a Latin professor at Hampden-Sydney College in Virginia, looked up one of the more obscure Latin words, consectetur, from a Lorem Ipsum passage, and going through the cites of the word in classical literature

    Try it!
  • Trainer
    JUNE 2, 2015

    Lorem Ipsum is not simply random text. It has roots in a piece of classical Latin literature from 45 BC, making it over 2000 years old. Richard McClintock, a Latin professor at Hampden-Sydney College in Virginia, looked up one of the more obscure Latin words, consectetur, from a Lorem Ipsum passage, and going through the cites of the word in classical literature

    Try it!