How To Build Muscles Fast!

You'll often see people in the gym training biceps for 40 minutes or more - no wonder they haven't added even a half an inch to their arms in a year! Short and INTENSE is the best training protocol to use to build big biceps quickly.

It is vitally important to warm up by stretching the bicep muscles before starting these exercises. Use a set of light dumbbells to curl from the extended arm position to shoulder level, just to get the blood pumping. NEVER over train the arms, always remember the arm muscles are small compared to the major muscles i.e. legs and chest. Strict form is essential, no jerking or swinging movements, concentrate on the arm muscles.

Do not exceed more than 6 sets on the biceps and keep the reps within the range of 8 to 12 for exercises 2 and 3, also increase the weight each time for maximum results from exercises 2 and 3.

Right lets get those biceps pumped!.

Bicep Exercise 1 21`s
This exercise will give an incredible bicep pump.

Start with a lightly loaded barbell, arms fully extended downwards. Raise the barbell to waist height slowly and hold for 1 second, then lower to the starting point. Repeat this seven times, on the final rep hold the barbell at waist height then raise the barbell to just below the chin hold for 1 second then lower to waist height repeat this 7 times. On the final rep lower the barbell all the way down to arms fully extended then raise the barbell all the way to just under the chin and repeat for 7 reps. All the time concentrate on tensing the biceps at the top of the movement. This exercise will blow your mind, do 2 sets but be careful you will have to throw away all your long sleeve shirts or cut off the arms!

Bicep Exercise 2 Incline Dumbbell Curls
Do this movement with both arms simultaneously rather than in an alternating manner. Use only a slight incline to fully emphasize the biceps. Use an incline bench with a less than 30-degree angle. Starting point arms fully extended, curl up the dumbbells to just short of the shoulders and squeeze. When raising the dumbbells don't move the elbows forward and swing, curl with your biceps. Be sure to squeeze the biceps hard at the top of the movement, and get
a full stretch at the bottom position. Work in the 8-12 rep range for 2 strong sets.

Bicep Exercise 3 Hammer Curls
Stand totally straight, use a pair of moderately weighted dumbbells heavy enough so as you can just manage 10 reps with full effort. Extend your arms fully down and rotate the dumbbells so that your knuckles are facing forward. Slowly raise and rotate the dumbbells, as you get to the mid position rotate the dumbbells so that your palms are facing upward. Raise the dumbbells fully towards the shoulders, squeeze and hold for a second and then lower to the starting position and repeat 10 times for 2 sets. That's your biceps blitzed don't be tempted to do anymore sets, you will over train those poor biceps.

We have got some awesome muscle building workouts coming shortly, keep a look out in your inbox for the Muscleblitz routines, speak soon and let me know how you are progressing.

Yours in muscle,

Dave Welton

The Muscleblitz Team

Dave Welton

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