The Best Bicep Workout to get Big Guns Fast!

Posted by Mark on September 1, 2011 in Blog, Fitness and Health with 6 Comments

BIG Guns!

So today I want to show you my all time favorite best bicep workout for big guns ever: it’s short, sweet, and mighty effective!

Pretty much everybody who lifts weights likes the notion of “Big Guns”. Nice and big biceps are a must-have.

I’m sure y’all know exactly what I mean: they’re impressive, the ladies like them, and they basically spell POWER!

There’s many ways to get big guns in a hurry, but if all else fails, try this: I can just about guarantee you results!

If you guys have read my blog for a while, you know that I’m partial to tri-sets:
They are time-economical (don’t take any time at all), give you a HUGE pump, and work like crazy. I even use specific variations of them for athletes, sometimes.

Can You See A Gun in this Picture?!?

Alright, let’s git with it:
This is one of my very best Bicep Workout Protocols ever: the Stretch to Contract Double Tri-Set.
It integrates three of the most effective training techniques out there:

1. The Double-Up Technique
Means you repeat the first exercise again at the end
2. The Tri-Set Technique itself
As outlined above: basically squeezing 3 sets into one makes for an horrendous pump and growth-effect
3. The combination of exercises in the extreme Stretch Position with exercises in the most Shortened Position
It’s extra effective to train in these two positions, and here we do kinda both at the same time!

Additionally, in the case of the pull-ups, you’re combining an isolation technique with a compound one, so you also get the pre-exhaustion as well as the post-exhaustion effect!

Sound good? You BETCHA!

Here’s the notation:

A1: Hips-Up Iso-Curls, 3×6-8, 40X0, 10s.
A2: Close Grip Pull-Ups or/alt: Scott Curls, 3×6, 40X0, 10s.
A3: Hips-Up Iso-Curls, 3×6, 40X0, 150s.

So let’s go through that real quick, if you’re not quite sure what it all means …

You do the A1: Hips-Up Iso-Curls for 6-8 reps, at a 40X0 Tempo (4 seconds down, explode up, repeat), rest 10 seconds, go to
A2: Close Grip Pull-Ups, or Scott Curls as an alternative, do 6 reps at the same tempo, take another 10 second-breather, and then repeat the 1st exercise:
A3: Hips-Up Iso-Curls, squeezing out another 6 reps. THEN you take 2.5 minutes rest and repeat the whole shebang 2 more times, for three tri-sets total. That’s it. No need for no more!

Now how do you do these exercises?
Hmmm … I’m thinking a video will do best here, but until then, lemme try and explain this …

A1 and A3, the Hips-Up Iso-Curls:
Using a pair of dumbbells, you rest the back of your shoulders/your upper back on a solid high bench, bring the hips forwards and up, so it looks kinda like you’re dancing a limbo. Then let the DB’s sink down by your sides, all the way down until they’re pointing at the floor, giving a max stretch to your biceps and anterior deltoids.

From there, curl up without moving the elbows at all: the only body parts moving are your forearms — talk about isolation! In the top position, your elbows now point at the floor.

Hopefully y’all know how to do scott curls, and close grip pull-ups look like this: palms facing away from you, hands about 4 inches (10cm) apart. Try to use a full range here, from full stretch to full contraction, chin well over the bar.

Alright, here’s the video:

That’s it, please lemme know how you’re getting on in the comments section below (I will definitely answer all your questions, etc!), and don’t be surprised if you slap some serious size on those guns with this best bicep workout in the book!

BTW, someone said they thought my arms looked thin in the video. Weeeeell … I’m not a bodybuilder you know, and with the shirt on you can never tell.

But I realize it’s important that the guy who’s gonna show you how to do something “Walks the Walk, as it were. So allow me to show off and “Flex It” just a wee widdle bit: