One of the most motivating pics we ever saw when it comes to arms is Arnold’s biceps shot on the cover of his best-selling book Education of a Bodybuilder. Holy sky-high bi’s! It doesn’t look real—but it is (no PhotoShop back then).
While the ability to build peak like that is primarily genetic, there’s no question that Arnold knew what worked in the gym to maximize “peak” potential…
He used specific exercises that attacked his biceps from key angles to super-size both heads. In fact, one of his favorite programs was a Positions-of-Flexion routine: Barbell curls (midrange), incline curls (stretch), concentration curls (contracted) (photo series below is from the new Anabolic After 40 Muscle Size Manual)…
MRI studies show that wide-grip barbell or dumbbell curls emphasize inner-biceps-head size. That gives the muscle more thickness. (See the out-for-in/in-for-out method in X-traordinary Arms, free with purchase of Anabolic After 40 Muscle Size Manual)
Incline curls provide the key anabolic stimulus of stretch overload to both heads. (Remember the bird-wing-stretch study that produced a 300 percent muscle gain after weeks of stretch overload.)
Curling in toward the body emphasizes the outer biceps head, a key contributor to sky-high peak, according to MRI studies of close-grip style curls.
Note: For POF routines for every body part, see 3D Muscle Building.
> Get your copy of the Positions-of-Flexion training manual 3D Muscle Building HERE
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
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