Could This be the Solution for Skinny Biceps?

Have you tried everything short of sacrificing live chickens to get your biceps to grow?

Well, no need for for the mojo brotha...give my 2-step "Bicep-Shocker" a try in your next arm workout.

Here's how it works...

1. For this exercise, we're going to use the Dumbbell Hammer Curl since it has a great reputation for adding more mass to the "belly" of your biceps.

2. With a dumbbell in each hand and palms facing in toward your body, quickly "curl" one weight at a time until the dumbbell touches your shoulder, trying to get your forearm as close to your bicep as possible for a good "squeeeeeeeze".

3. Slowly lower the weight to full extension at the "bottom" position.

4. Aim for hitting musclular failure at around 8 repetitions (only working one arm at a time).

5. After your last rep, use your body momentum to "cheat" the dumbbell back up to the "top" position.

6. Try to fight the weight all the way down (the "negative" phase of the repetition) for this last repetition and aim for a 30-60 SECOND descent!

That's right...30-60 SECONDS!

Why it works:

This "Super Negative" is a "Type 2" muscle fiber blaster...the most overlooked fiber type for guys with "skinny arms".

It's so effective that I use an advanced variation of it in my "Advanced Mass Building" program.

By stimulating your "2's", you'll stimulate more growth by shocking your bi's with a new approach that will give them no choice but to GROW!

Give this one a try...and try not to curse me too much the next day when you can't raise your arms to wash your hair!

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

Comments

[#1 Posted by: Michael Scott]

Heyy thanks for all the help.. My youngest brother is following my dads foot steps to serve this great country. Ive been following this program on the side to get ready for the army. (He doesn't know that i will be tagging alone side him too)

[#2 Posted by: Tyler]

Awesome.. ive been using dumbells for awhile now and havent gotten anyway.. i did this last night and it definitly is helping

Thanks a lot! this will defintly get me in shape for the marines OORAH

[#3 Posted by: Chris W]

I discovered a useful twist (literally) on this some years ago. Start the exercise as Jeff teaches, but half way up I rotate my forearm so that the palm of my hand faces my shoulder when I hit the "squeeze" at the top. Then as I slowly release I rotate my hand back to the beginning hammer-curl position. This seems to really help build the head of the bicep.

[#4 Posted by: David C]

For the "bicep shocker" how many sets of this should be incorporated with the arm workout?

Thanks

[#5 Posted by: Willie D. Cain]

Can I make copies of your tips and pass them out. Will there be a copyright problem?

[#6 Posted by: Daniel]

Pretty interesting program. Is there a video so I could understand better? I've got the point but video might help more.
Thanks
Dan.

[#7 Posted by: Matthew A]

Hey, thanks for the tip. Just been doing regular curls and got results but then it just stopped, did this a few minutes ago to see if that would work better and got a heck of a work out!

[#8 Posted by: carlonell]

hey this actually works i've tried it and you really feel the difference. its awsome. oh and yea its deffinately getting me ready for the USMC hooRaah

[#9 Posted by: Jeff Anderson]

Glad this is working for everyone! Amazing how just a few little tweaks can make such a big difference in your training, eh?

Currently working on some killer videos for y'all and will be in full production mode in a few weeks.

Oh...and yes...feel free to pass these tips out without worrying about copyright. Just keep me name on them, ok? Better yet...send the link to the blog to your friends by email so they can enjoy Military.com's great training info!

[#10 Posted by: John B]

Thanks for the great tips, keep them coming!

[#11 Posted by: Zhi]

That's quite a creative way to stimulate and "shock" the stubborn bi's into growing. I think curls should be paired with major compound back movements like heavy weighted chinups/pullups for low repetitions and even static hangs. That'll cover all bases and dimensions with the "shock" negatives and just plan heavy lifting.

[#12 Posted by: Bill Moody]

I'm free lance strength coach, I have trained seal team instructors over in kuwait from 2001-2002 in techincal weightlifting. I think your method of weight training is good but seriously outdated. Remember that we want to build a box in strength and in endurance, not a pyramid. The muscular grow of any muscle must come thru stretching that particular muscle group of focus. Time under the weight is most critical and much miss understood. Instead of counting reps during your sets; do reps for one minute or longer. However; there is 6 to 7 techniques that must be use do this. If you are interested in more info, feel free to contact me. I have taught for over 40 years. I have been a weightlifting scientist for as many years. I teach facts about weightlifting, not theory. If you are not feeling a serious loaded muscle(s) on the very first rep then all you are really doing is moving weight by using a large number of muscles instead of isolating them from one another as much as possible.My hat is off for what you are doing for our men in uniform. Keep up the good work. Sincerely; Bill Moody

[#13 Posted by: Jeff Anderson]

Targeting muscle for "strength" isn't the same as targeting for "size", nor for "endurance". This is why powerlifters don't train the same as bodybuilders who don't train the same as members of the military (who need endurance). This is one of the biggest misunderstandings among those who "lift weights".

Let me further explain a few of the terms Bill in his post used because he actually makes the case for why this method works. (No offense Bill and we can respectfully disagree without labeling each other's ideas as wrong or "outdated".)

"Time under weight" (especially for 1 minute or slightly longer) primarily targets slow twitch muscle fibers because typically, your fast twitch fibers are burned up during the first 10-15 seconds or so of your set. The longer the "time under weight", the more you're training for size, and if you train a set for extended sets with lower weight, for endurance. This is why 1-2 minutes of pushups and long road marches are used in the military because soldiers require muscular endurance to follow through on the mission.

As for Bill's "muscular growth comes through stretching", I assume means the elongating of the muscle fibers. This only happens during the "eccentric" phase of a repetition (the "negative"). When you're doing the slow (30-60 second) negative at the end of this technique, your muscle fibers slide past each other and create microscopic "damage", which stimulates growth and strength gains.

(What's funny is that this phase is the most important yet most people completely ignore the "negative" and you'll see guys in the gym all the time "pumping" out barbell curls, simply letting the weight quickly drop down to the start position without even fighting it.)

In this method, your fast twitch muscles have already given you the bulk of what they have during the initial 10-15 seconds. But by forcing the final "super negative", you pound these muscle fibers into submission because of the added time you take them through this phase. This stimulates them in a way they're not used to and as everyone should know (and Bill also states), changing techniques in critical to continued growth.

Consider this is advanced technique only a temporary method and DON'T use it as a complete platform for your ongoing training. It's meant to switch up training in order to hit your muscles differently and stimulate new growth at sticking points. I use this method for all body parts for one full week and then don't use it again for another month.

Try it and you'll see why!

[#14 Posted by: Daniel]

Hi Jeff. My biceps doesn't want to grow. What could be the problem? I have done this exercise for long time now but nothing remarkable to see..biceps are still skinny:D Maybe You can help somehow?

[#15 Posted by: Jeff Anderson]

Try this Daniel...

Use the technique in this article 3 days a week for your first week (like Mon-Wed-Fri) but immediately after the set, go straight into a "pump set" of a lighter weight so you hit exhaustion at about 12-15 reps.

In the next week, don't do ANY arm exercises at all. NONE!

The following week, you're going to do the same as the first week but this time you're going to do 2 SETS of the technique on your 3 days of training (take a 2 minute rest in between these sets).

Then stick in another "rest week" where you don't do anything to your arms at all.

Oh...and make sure you're EATING brother! ;-)

I call this technique "micro-burst" training and it's very similar to a program I'm releasing in September.

Give it a try...I guarantee growth!

[#16 Posted by: buy kamagra]

great stuff thanks!

[#17 Posted by: Aymen]

thanks for the info. will definitely try it.