The Only Way to Build Big Biceps!
I’ve been training people for over 20 years and believe you me, most trainees devote too much time to arm training. Beginning bodybuilders are arm-training fanatics and devote mega amounts of time and energy into ineffective bicep training routines. The end result after so much time and devotion to arm training is at best minimal gains and usually just a pumped up bicep muscle that deflates after one or two weeks of not training. This is not the result you want from your hard work in the gym. Real muscle density does not disappear while taking a short break from weight training. Experience has proven to me that there are the two major mistakes made that lead to ineffective muscular growth.
How NOT To Build Big Arms
It’s been a short 30 years since my brother and I started lifting weights. I remember how we would perform numerous sets of barbell and dumbbell curls in hopes of building arms that would split the sleeves of our T-shirts. The guys in the muscle magazines had huge, muscular arms that looked like a drawing from a super hero comic book. I remember how we religiously trained biceps twice a week with such maniac intensity and focus that we felt they had no choice but to grow to the size of a champion bodybuilder’s arms. After a full year of training our biceps twice a week with countless sets and reps of curls, we had managed to transform the biceps into nice little cannon balls but only gained a whopping one-inch in arm size. As we stood in front of the mirror with our arms hanging down at our sides, there appeared to be no change whatsoever. The only way you could see a change in arm development was when we struck a double biceps shot. This is exactly what happens to most beginning bodybuilders. After so much dedicated work and little to show for it, they give up training before reaching their goals. This is why I want to give you one of my secret biceps training routines for building big, muscular biceps.
1. Over training. By definition, over training is too much training. Once a muscle has been properly trained and worked to its maximum capacity, the rest of the effort is wasted. Your workouts should be performed in such a way as to stimulate the muscles involved not annihilate them! Extra sets and reps are a deficit, not a surplus.
2. Under eating. Most trainees I have coached cannot seem to put training for size and eating for size in the same category. Even if the ineffective training routine someone follows could somehow magically stimulate muscular growth, the muscles lack of abundant calories from protein, carbohydrates, and fats would not allow the growth to take place. Its simple science; a plant or animal will not grow if not given adequate nutrition, so why should your muscle grow after a hard workout if you starve them of abundant nutritious calories. You have to understand and apply this very basic and fundamental fact or failure will be the end result.
Step Back To Go Forward!
Most of the athletes and intermediate weight lifters I work with for the first time are in the habit of sacrificing form for weight. As an example, they may say to me that they can barbell curl 110 pounds, so we start our workout session with the barbell curls. Low and behold they may be thinking that their curling 100 pounds, but swinging and throwing the weight is more like it. Their momentum is driving the lift.
Then I drop the weight down to 75 pounds and have them use proper technique, we make the barbell curl harder and more effective by using strict form, now they realize why their muscles have not been growing bigger.
Strict form means that the working muscle must be kept tight throughout the full range of motion, even in the negative (lowering) motion of the exercise.
Once the client learns and applies proper form and correct nutrition, their body transformation starts to take place.
Four Simple Steps for Instant Results!
Strict Reps: Use slow, strict reps in both the lifting and lowering of the weights. When you’re moving too fast through the exercise, swinging (very little of your own muscle strength) is doing all the work. In this case you’re really not working the intended muscle. Each rep should be performed in a slow, controlled fashion throughout the entire range of motion.
Lock out: Too many weight lifters like to use partial reps and limited range of motion lifts into their routines. The problem with using the partial rep technique is that a lot of the muscle goes un-worked. To get the maximum work from every rep, lock out each time, but without resting between each rep. Locking out at each rep allows more muscles fibers to be activated. With locking out, you also get the benefit of working the stabilizer muscles.
Opposing muscles: Bring your opposing muscles into play. You should always strive to make the exercise harder by flexing or pulling with the antagonistic muscle group during lowering or negative phase of the exercise. Again, more muscle fibers will be stimulated for greater growth.
Concentrate: You must learn to put mental effort into every rep of every set. The more concentrated your effort, the greater the muscle is worked. If you want to reach your goals, you’ll have to physically push yourself to the limit. Wandering thoughts and idle chatter while training are detrimental to success. Concentrate on the task at hand!
While every bodybuilder has his or her own personal goals and physical requirements, using the Sleeve Splitting system of training is a good way to start realizing your fuller potential. Of course no one program is perfect for everyone. As you progress so should your training cycles and exercise selection. Do yourself a favor and give this workout steps an all out three- month trial run. I’m confident that the increases in size, strength, and over-all sleeve busting biceps you’ll experience will make a believer out of you