Quote:
Originally Posted by chienp01
Can you post the biceps workout routine to this forum? The website says it is not available.
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Bulging Bi's Routine:
http://www.double-tsports.com/fittip...eta_bicept.pdf
NO-Beta Bicep Training Session
Peak Contraction Routine
Goal: Extreme Pain
Speed: Extremely Fast
Duration: 10 Minutes
Techniques: Peak Contraction/MultiSets?
Warm Up Set
Machine Preacher Curls 2 x 12 x light weight
#1 Barbell Curl/EZ Barbell Curl
3 Sets x 8 Peak Contraction Reps (w/Light Weight) x 8 Regular Reps
NOTE: About 5 to 10 minutes ago you should have popped 6 tablets of NO-Beta?.
#2 Standing Dumbbell Curls
3 Sets x 8 PC Reps x Light Weight x 8 Regular Reps
#3 Seated Machine Preacher Curls
3 Sets x 8 PC Reps x Light Weight x *Reps to Failure on the last set
Session Explained
Warm Up Set ? a light to moderate weight that will allow you to comfortably perform 12
repetitions. Nothing crazy ? do the reps slow and in control. If training with a partner and I strongly
advise that you do use a I go/you go pace.
#1 Barbell Curl/Bent Barbell Curl ? This weight needs to be light. Let me give you and idea of how
light. At one time I could do barbell curls using 225 lbs for sets of 3 to 4. That?s heavy but for this
workout I only used a 45 lb bar with only 25?s on each side. The deal is this if the weight is too
heavy it will be impossible to contract at the top and hold the reps up there for a one/two count.
This workout is not about ego it?s about pain tolerance. How much can you handle before you
crumble or not?
Some Tips
1. Do not extend and lock out your arms on the bottom, instead keep a slight bend at the
elbows as this will keep continuous tension on the biceps and minimize risk of a tear.
2. As you reach the half way point of the repetition begin to release your grip so that the
tension remains on the biceps throughout the movement and particularly at the top. You
want to avoid the white knuckle syndrome because at that point a disproportionate
amount of the tension is distributed to and shared with the muscles of the forearms.
3. Do not squeeze, contract or flex the biceps while curling the weight, instead, just curl it
safely and once you reach the top of the movement squeeze the living **** out of the
biceps as if you were on stage hitting your best double bicep pose.
#2 Standing Dumbbell Curls ? Nothing changes here keep the weight light. Again using me as a
point of reference ? a hundred years ago and back in the day when hair only grew on my head
not my ears I did sets of 6 reps with 90 pound dumbbells. For this workout I dropped all the way
down to 30 to 35 pounds so that I could feel that intense squeeze at the top.
Some Tips
1. If you are going to use wraps make sure you can wrap those things FAST. Avoid
breaking in a new set when doing this workout.
2. To get an added contraction do two things; 1. Raise your elbow in front of the body and 2.
Rotate your pinky finger toward the outside of your shoulders. This will enable you to get
the most intense contraction possible.
3. Release the weight slowly and under control.
4. Perform a near negative when returning the weight down to your side.
5. Avoid the white knuckle syndrome ? reference the Barbell curl
6. Like the previous set avoid locking your arms and keep a slight bend at the elbows.
7. The last 8 repetitions become a battle of will so fight through them and don?t get sloppy
with form.
#3 Seated Machine Preacher Curls ? This is the money set and the one that defines you. The set
that separates the men from the boys! By now, if you did everything like I told you then your
biceps are pumping big time and you?re in major pain. The NO-Beta? only makes matters worse
because the pump becomes inhuman. I?ve actually had guys go through this workout and be
Are You On It
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incapable of performing the 2nd set because between sets they kept getting more pumped. For
Real!
If you brought a partner in crime to share in the massacre this is the set where he pays dividends.
What you want from him is to be in your face doing whatever it takes to keep you from quitting
before your biceps give out. If that means insulting your mother, sister and dog you need him to
do what he can and not let you quit. Your biceps are saying screw this and screaming STOP but
you got push through. This is when you test how strong your mind is and whether or not you can
will through to true muscle failure.
Some Tips
1. Keep a very light grip and as you know go light. I?ve never been much of a preacher curl
guy so I literally use girl weight.
2. Do not lockout at the bottom of the movement.
3. Hold the contraction for the one/two count.
4. Do not contract during the curling motion
5. Your sets to exhaustion are not to be done fast. It?s not a race in fact you?ll get there
faster by keeping the motion going and continuous.
6. Perform full range motion repetitions.
You want to perform 3 sets of this madness. One set is when you go through the rotation from
one exercise to the next to the next with NO REST in between sets.
If you find that the contraction portion of the set is going downhill and you can?t get a very good
contraction you may need to do one of two things; 1. Use lighter weights on that set and/or 2.
Increase carbohydrate intake the previous day.
The pace you and your partner want to use is; you go through your 3 sets with him in your face
and then you do the same for him. Remember 3 total sets.
Stressors during the day can affect how you perform so if you have an off day; don?t get down on
yourself simply rebound.
Not everyone will be able to perform the workout to failure and that?s ok but you know the point
you want to shoot for.
NO-Beta? will cause this workout to be more insane then you can imagine but the upside is that
your biceps will be pumped beyond anything you?ve ever done.
jk lol But seriously that is a good idea, that way we'll be able to get some solid feedback from you...I'm very interested in your opinions on our products.
, Aiming to place, meaning NO-Beta/Creadyl!
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