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Bicep Shock Training
by Senior Mod @ www.IronLife.com & IronLife.com Writer
Cannons, guns, pipes, Popeye muscles the arms have more names than you could count. Even people who don’t know jack about bodybuilding respect big arms and nothing gets that hoties attention like a pair of well developed arms. They are the first thing people notice no matter what the rest of you looks like you could have the biggest chest, or legs In the world but, people will still see the arms first.
 When someone says let me see your muscle do you flex your calves? No it’s an arm shot the person is requesting. Now I know you should keep everything in proper proportion but 90% of us will never hit a stage. Building a pair of massive arms is what its all about. Lets be real you know the pride you feel when you put on a t-shirt and the sleeve stretches out 2 extra inches. If the little voice inside you just screamed that’s me then this workout is for you.
Biceps shock training
This is a short intensive shock method, incorporating the best bodybuilding principals for growth. We will work over different rep ranges for increased hypertrophy from all aspects of the muscle. There is a great need to warm up fully because we will start with maximum weights. For the warm up we will use barbell or dumbbell curls. Select a weight that you could do 20 reps with now only do 8 rest 1min and do another set of 8 I find two of these warm-up set to be enough but if you feel you need a third go right ahead.
The first exercise is TOT curls( time under tension) sounds fancy huh? Well it’s not just a new twist on an old exercise. We will use the alternate dumbbell curl. This is just like normal dumbbell curls but we do one arm at a time. Curl with the left then back to the starting point then curl with the right. Your going to have to count seconds while you curl (it might be hard at first but you'll get it) pick a weight you can do for 15 reps for normal curls (two hands at a time) now in alternating fashion take 5 seconds to curl the weight and 8 seconds to lower the weight and repeat with the other arm and so on for as many reps as you can. This is a very tough and demanding exercise and requires much concentration. I would recommend 3 sets in this fashion.
There will be no need of any further warm-up sets.
Our 2nd exercise is concentration curls but you have never done them like this. We will use the rest pause technique and the cheating principal. Pick a weight you can do 2 strict reps with now just do 1 rest 10 seconds and do 1 more and so on till you have done 6 reps by the forth rep IM sure you will need a little body sway to complete another. That is where the cheating comes in. I know most people think of concentration curls as a shaping movement but it provides a very strong contraction that requires maximum muscle fiber recruitment which, in my opinion makes it a superior strengthening exercise. I would perform 2-3 sets.
 Our next movement we will use a flushing technique. Pick any biceps movement you want and do 25 reps per set for 2 sets.
Our next exercise is negative only preacher curls or cable curls, you will only be working out 1 arm at a time cause you will need the other to spot yourself so to speak. Again pick a weight you can do 2 reps with. Now all you want to do is lower the weight use your free hand to help lift the weight and lower taking 5 seconds to complete. Do this for 6 negative reps and for 2 sets as well.
I know this is an off the wall program and doesn’t follow along the lines of normal training but keep an open mind. If you are looking for a new shock method this is it. I have done this many times to bust out of a rut and it has worked very well for me over the years. While the T.O.T curls are for straight mass and the flushing movements for maximum pump and increasing veins and capillaries. The low rep concentration curls and negatives are to give that thickness and density that only low heavy reps can. Give it a try you won’t be sorry.
* Article by Senior Mod @ www.IronLife.com & IronLife.com Writer.
* Back to This Issue's Frontpage
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