Monster Bicep Peaks Workout
Runtime: 11m 43s
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Build muscle really fast: it's time to build some MONSTER BICEPS! I've gotten a lot of questions lately in the comments about what I do for my arms, and how to develop a biceps "peak." In this video I'm going to show you two of the exact exercises I use to get big arms myself.
Building a biceps "peak" will make a HUGE difference in how big your biceps appear. If they're shaped right, your biceps will appear much bigger than someone whose are the same size, but whose biceps do not have a dramatic peak. Developing your bracs (muscles outside your biceps) with the other exercise I show in this video will also make your arms appear much bigger and fuller from the side, which is the main way that people will be looking at your biceps.
Some people THINK that you can't develop parts of a muscle, like a biceps "peak"... but this is actually not true at all! You CAN shape your muscles the way you want by doing the correct exercises -- my own body is proof of that. You just have to know the right exercises to develop that body shape you want.
Here's how it's done:
CONCENTRATION CURLS -- 4 SETS OF 8 REPS EACH ARM: Sit on a bench, and put your elbow on the inside of your thigh (not sitting on top. Do a curl from this position, focusing intently on isolating and contracting your bicep. It helps to look at your bicep as you're doing this, to really make sure you're contracting throughout the entire range of motion.
HAMMER CURLS -- 4 SETS OF 8 REPS (BOTH ARMS AT ONCE): Hold the dumbbells vertically (not horizontally like regular curls.) Do as heavy of a weight as you can do for eight curls with the biceps held vertically.
I show an advanced "power" form in the video where I use a heavier weight, and purposely "cheat" on the curls. This helps you build muscle faster since you'll be doing heavier weight on the negatives than you could do naturally. If you're a beginner though, keep your form strict with no cheating to stay safe.
For extra isolation on your biceps, you can also keep the biceps completely vertical throughout the entire range of motion. Do this by bending your wrist at the top of the range, so that you biceps go up towards the ceiling (and not back towards you like I show.)
HOW TO PUT IT ALL TOGETHER: Do the 4 sets of concentration curls with 30 seconds rest in between sets. Then do the 4 sets of hammer curls, again with no more than 30 seconds rest between sets.
This is a great workout not only to build biceps muscle, but also to shape that muscle into an arm that looks visually impressive. Many people don't realize you can sculpt and shape your body like this...but you CAN once you know the right exercises.
If you want to know the right exercises to sculpt a perfect "fitness model" body, check out this free video:
I show you the tricks pro fitness models use to build perfect-looking physiques -- the kind that make peoples' jaws drop when you take off your shirt. If you're in pretty good or "OK" shape right now, but you want to look GREAT...you've got to watch this video right now:
Damn...it was hard to type all that out after my arms were so tired from that workout. Try it out for yourself, and let me know how it goes
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