At each training program, you are required
to do something extra, to continue to overload and demand more from the
biceps muscles. This principle is even more important when you are
training your arms for competition. One good way of increasing the
intensity of your biceps training is by doing alternate dumbbell curls
instead of barbell curls. In this way you are able to isolate each
biceps, and concentrate all your energy on each arm in turn. Because of
the way the biceps exercise is done - with one arm coming up as the
other is going down - you are able to achieve a much stricter movement
with very little cheating. You can increase intensity by going farther
and locking in the elbows by doing preacher curls, which force you to
work in a stricter manner while hitting the lower biceps to a greater
The degree of time
intensive training program you need for competition preparation is
greater than ever before, involving trisets - three exercises in a row
without any stopping to rest in between. This will be difficult at
first, but as your conditioning increases you will find this accelerated
program gives you a tremendous pump and allows you to do an enormous
amount of training in a very short time.
Above all, you need to employ as many
techniques as possible to shock the biceps muscles into further
development. We always liked, for example, to do barbell curls with a
partner, we would do a set, hand the weight immediately to our partner
to do his set, have our partner hand it back to us immediately for our
next set, and so on until exhaustion.
For total competition development, we
made sure we did a lot of single sets, supersets, and trisets with a
large variety of exercises - a set of biceps once an hour every hour the
day before a contest; cheating reps, partial reps; forced reps; negative
reps; curls to the inside. Curls to the outside - nothing left out,
nothing left to chance.
We attacked our biceps for competition
with the stripping method, but also with 21s, combining a lot of partial
reps and full reps, and supersetting one biceps exercise with another as
well as supersetting biceps with triceps, or biceps with whatever.
You need to used a lot of visualization
in biceps training. In your mind you saw your biceps as mountains,
enormously huge, and you pictured yourselves lifting tremendous amounts
of weight with these superhuman masses of muscle.
This kind of intense training will
ensure that you build enough mass in the biceps muscles; that you gain
biceps length, thickness, and height; that you develop the inside and
outside of the biceps and separation between biceps and deltoids and
between biceps and triceps - all of which you have to have if you want
to build a championship physique.
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