biceps workout Archives

Cover Man Arm Workout

Q: I was going through some old IRON MAN magazines to give to my nephew, and saw Jonathan on the cover of the March ‘09 issue. Unbelievable biceps! I couldn’t find an article on his arm training in that issue, though. What arm workout did he use to build those incredible peaked bi’s?

A: Full, peaked biceps are only possible if you have the genetic propensity to build thick, high bi’s. That’s not to say you can’t do it; you’ll never know till you try—and full-range training will bring out your full muscular potential… [Read more…]

Muscle Mechanics: A New Twist for Awesome Arms

Q: I have learned an incredible amount from your X Arms e-book. My question has to do with emphasizing the biceps heads. You suggest total focus on one head at each workout. Instead, I want to use two sets in each position of flexion, with each set focusing on a different head. For example, for the first exercise (midrange), I’ll do one set of close-grip preacher curls for the outer biceps heads; then follow with one set of wide-grip dumbbell curls for the inner heads. I’ll do that for the stretch-position exercise and the contracted position exercise, using the specific movements in your e-book, one set for each head in each position. I plan to use that biceps routine every arm workout. I’ll use the same two-sets-for-each-position idea for triceps too. What do you think?

A: Let’s see, two sets in each of the three positions of flexion, one set for inner-head emphasis, the second for outer-head emphasis. Interesting. That’s a different strategy from what we outline in X-traordinary Arms, which is to focus on one head of the biceps at one workout, then focus on the other head at the next to build awesome arms. [Read more…]

Moment of Bodybuilding Zen 3: Arnold’s Sky-High Biceps

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).

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Triple-Threat Approach to Massive Muscle Growth

Q: I’m a big believer in your Positions-of-Flexion workouts. I have gotten more growth with that [3-exercise approach] than with anything I’ve tried. One exercise I often have a problem with is incline curls [the stretch move for biceps]. Is there a substitute?

A: Thanks for the POF props. A lot of trainees find the simplified 3-way full-range approach a logical way to more size and muscle fullness. It’s an efficient method for picking exercises to train a muscle completely with just a few exercises. You get muscle synergy, stretch overload, continuous tension/occlusion, and anabolic hormone release as well as full-range fiber activation…

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Eye-Popping Biceps Peak—and More Muscle on Your Physique

Q: I have X-traordinary Arms and really appreciate the “in-for-out, out-for-in” rule. My question is, because concentration curls are an “in” exercise and work the outer head, should I do those first if I want to concentrate on more biceps peak?

A: Yes, switching the order of the exercises in Positions-of-Flexion protocol can positively affect a target-muscle’s development. Biceps is a perfect example.

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One-Station Mass Attacks (Improvise for Muscle Size)

Q: My gym always seems to be crowded—and people “camp out” on equipment. It’s hard to work in because I’m using the 4X method and rest only 30 seconds between sets (I love the Positions-of-Flexion version). Should I just lengthen my rest times to work in on a piece of equipment?

A: If you can’t beat ’em, join ’em. In other words, you can “camp out” on equipment too—sometimes you can do your entire POF 4X bodypart routine in one spot. For example…

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Change the Shape of Your Biceps

Q: I keep reading that the shape of your biceps is genetic and you can’t change it, but in the X-traordinary Arms e-book that came in my Anabolic After 40 package (which I love, by the way!) you say you can change the shape of your biceps. I’ve even seen respected scientists say that changing the shape of a muscle can’t be done. How do you respond?

A: What those scientists are referring to is the length of a muscle. For example, if you have a short biceps, with a gap between the lower part of the muscle and the elbow joint when it’s flexed, you can’t fill in that gap. You’ve simply been born with a high biceps insertion point (like a high calf muscle). To fill in the gap would require muscle reattachment surgery, which we obviously don’t recommend.

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More Tips for Bigger Arms

Q: I’m following the arm-specialization programs in your X-traordinary Arms e-book (I ordered the Anabolic After-40 package to get it free!). I like starting my biceps workout with cable curls, as you suggest, because I can add X Reps at the end of the last set. Many of the pro bodybuilders say free weights are better for growth, so I’m worried I’m not getting the most size stimulation. Are free-weight barbell or dumbbell curls better?

A: Not necessarily. The only problem with cable curls is weight-stack drag, which makes the negative, or lowering, stroke slightly easier; however, you get much better continuous tension with a cable curl as opposed to barbell or dumbbell curls. That’s very important for max-growth stimulation. There’s also another BIG benefit… [Read more…]

Build Freaky Forearms

Q: I read the Size Surge Workout e-book in one sitting. It’s the best muscle-building information I’ve ever read. Very complete, and I am more excited and motivated than ever to start. After comparing the basic workouts in phase 1 with the Positions-of-Flexion workouts in phase 2, I’d like to know why you have forearm work only in phase 1? You have wrist curls and hammer curls, but no direct forearm work in phase 2. Why?

A: Sounds like you want freaky vein-streaked forearms hanging out of your shirt sleeves! We can fix that—but first, let us answer your question… [Read more…]

Cut Back to Grow Muscle

Q: Before the start of my spring/summer job a month ago, my muscle development was progressing nicely. I was using your Positions of Flexion and X-Rep techniques on my three-days-a-week split: chest/bi’s, legs, and back/tri’s. My strength-and-size gains were steadily increasing. Then I started my summer job, and I was a lot sorer after my workouts, I take longer to recover, and I’m losing the size I had in my arms. The job is 40 hours a week of outdoor physical labor. I thought that by eating frequently with adequate protein and eight hours of sleep each night, I’d be fine, but that’s not working. Do you have any suggestions to help get me back on the muscle-building track, especially in the arm department?

A: A demanding physical-labor job can make it more difficult to grow, but not impossible. Even a high-pressure office job presents a similar problem: too much stress. It’s similar to being a hardgainer with low recovery ability and high cortisol output: You have to find the right balance and workload so you don’t overtrain, which means you sometimes have to cut back to grow. [Read more…]