2 Killer Bicep & Tricep Exercises For Building Shape & Peak
These are a couple killer bicep and tricep exercises that will help you add more shape peak & fullness to your arms. The overhead cable curl simulates hitting a double bicep pose. And the overhead rope extension will help stretch out your triceps and add muscle fullness.
To download your copy of the complete “Blast Your Biceps” training system just click on the link below:
http://www.leehayward.com/blastyourbiceps/download-blast-your-biceps.htm
YouTube Bodybuilding Workout Videos…
I went through some of my best YouTube workout videos and categorized them into “Playlists”. So if you are searching for a specific workout then this will make it even easier to reference and find the exact workouts & exercises you need to train each muscle group:
Just click on the link below to see all the videos for each category…
100 Rep Bicep Workout Finisher
This is a killer workout finisher that you can use to really fry your biceps and help spur on some new muscle growth…
After you finish your arm workout go to a bicep curl machine, doesn’t have to be any particular one, but you want a bicep machine for this exercise because you are going to push yourself to the max and you don’t want to worry about your form going to crap.
Take a light weight that you can do for 20 reps on your own.
Then you are going to do 5 sets of 20 reps, for 100 total reps!
The first set or two you should be able to get all the reps on your own, but for the later sets you’ll need a spotter to help you grind out all 20 reps per set. Rest about 90 seconds between each set.
Trust me, this is pure torture right here…
Your biceps will be screaming with pain, and they’ll be “pumped to-be-jesus” but this kind of stress will help force those suckers to grow!
Use this high intensity 100 rep workout finisher for just 3-4 weeks max, then back off to a less intense, lower volume training routine. High intensity training techniques like this do work, but you have to use them sparingly to avoid overtraining.
Check out the workout below…
To get more killer arm specialization training tips, be sure to check out my “Blast Your Biceps” program at:
http://www.BlastYourBiceps.com
Building The Biceps: straight bar vs ez bar
When it comes to building the biceps a lot of people are confused as to which bar they should use for their curls…
The EZ Curl Bar is popular because it tends to feel more natural and more comfortable on the wrists and elbows. So a lot of people will opt for that when doing curls.
However, if you are a bodybuilder than your main goal is NOT to be “comfortable”…
It’s to build the Biggest Baddest Biceps that you can!
And that’s why I recommend using the straight bar for your bicep curls. Granted it’s a little more awkward, but it will stimulate the biceps to a greater degree.
To show you what I mean, just bend your arm at a 90 degree angle right now while you are reading this blog post. Now without tensing your arm, just rotate your wrist back and forth, so that the palm of your hand is facing sideways and then facing up towards the ceiling… Just do that a few times back and forth.
What happened to your biceps? Chances are you could notice your arms “peaking” as you twisted your palm up towards the ceiling. Just the simple action of rotating your wrist all the way, also known as supinating your wrist, causes your biceps to flex.
So to get the most bang for your buck when doing bicep curls stick to the straight bar, rather than the EZ curl bar. Yes, it may feel a bit uncomfortable at first, and you may have to lighten the load a little initially, but the size you gain on your arms will be well worth the effort!
And if you’d like to get some more bicep training tips, be sure to pick up a copy of my new e-Book
“Blast Your Biceps”
http://www.BlastYourBiceps.com
This is a complete arm specialization course that can help you add as much as 2 inches to your arms in as little as 8 weeks!
Lying Cable Curls: awesome bicep exercise!
If you are looking for an awesome bicep blasting, muscle pumping variation to regular standing curls, then give the the lying cable curls a try.
This move really isolates the biceps, totally eliminates any body momentum, and provides constant resistance throughout the entire range of motion.
If you’d like more tips to help pack on mass to your arms check out http://www.BlastYourBiceps.com
This is a complete 3 phase arm specialization muscle building training system that can help you gain as much as 2 inches on your upper arms in the next 8 weeks.
Blast Your Biceps Workout: Power Barbell Curls
Blast Your Biceps Workout: Power Barbell Curls
In this video I’m training with my good friend Dave Ruel, and Dave shares a unique workout tip that you can use when curling that will allow you to lift more weight, use better lifting form, and stimulate more muscle growth.
To get more unique arm building exercises check out my brand new website http://www.blastyourbiceps.com
