How did the first workout go??
If you haven’t checked out the first workout blog post yet, CLICK HERE and take the next 60 seconds to review the mindset and processes needed to properly complete these lifts. I’m not re-inventing the wheel here for you, but the pace of your lift and the focus on control are key components to getting the biggest lean muscle tissue biceps in the gym.
When pumping out a killer bicep day, the main focus of my whole routine is “time muscle is under tension.” When focusing on the extended time to reverse a DB bicep curl, you allow the muscle tissue to work double – instead of flailing a curl up and then dropping it down as dead weight. By having to control the decreasing weight, you focus on the abdominals and serratus anterior (those impressive looking ripples of muscle underneath a shredded guy’s lats) to engage the whole movement. Hence, giving you a full 6-pack workout in the same time as bulging biceps.
All three of these movements must be considered in the same way. These movements must involve a complete locking out of the arm, rotating your delts back (opening up your chest), and keeping it in this position as the entire lift is made. Once your arms are locked in place, extend your elbows an inch forward and keep them there – do not let the elbow dip level or back into your body at any time in the lift.
Complete engagement of full core and gluten helps to stabilize your base as the bicep is being curled. While lifting, the focus is to go slow enough that you can keep this engaged form from lift to rest – even during the pull-up!
If you do this with the proper form throughout the entire process, you will most likely only be lifting 50-70% of your previous normal weight. However, that is fine because due to the complete and longer duration of tensions, your biceps will take a whopping beating compared to your old ways!