Sunday, March 9, 2008

Trigger New Growth For Bigger Biceps

Trigger New Growth For Bigger Biceps

Big Arm Tip # 4(A)

Let us pick up from where we left off.

week# 1

This week is about heavy, low rep training, and super slow movement. You will be doing just three basic movements: The Standing Barbell curl, the Preacher Curl and the Alternate dumbbell Curl.

You will do two workouts-one Monday and one Friday. The weight you will be using is substancial, but it must still be managable. Try for 85% of your max, if not 90% as long as you can go super slow with it. It is all about using both concentric and eccentirc portions of the range of motion.

However, in the final few sets of each these two exercises, you'll use concentric overload, by doing the curling part of the motion and letting your partner take the weight and hand it back to you to start again at the bottom.

Standing Barbell Curl
Straight one workout / EZ Curl in another workout)

4 x 8 (Remember to perform slowly)

Preacher Curl
EZ Curl bar inner grip and outer grip, alternating)

3 x 6
No cheating with body - good form- slow)

Alternating Dumbbell Curl

2 x Failure
60% of max weight)

Rest 2 minutes in between sets would be correct if you are using heavy weight.

We will continue with week two in our next e-newsletter.

Keep Hanging and Banging.

Leon Cruz.

P.S. If you purchase your Muscle Conditioning DVD's I will
send you the Muscle Conditioning Book absolutely free with some other
goodies. So visit:
And for the Kick Ass mass building Tactics course go to:


P.P.S. Go to for the
special deal I have for you.

Copyright, Urban Publishing Co. LLC. 2008

**The contents of this daily Blog are not to be considered as medical advice.
Always consult a physician before beginning or changing any fitness

This Blog is protected by copyright, 2007, Urban
Publishing Co. LLC. Inc. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Urban Publishing Co. LLC.

Leon Cruz
Urban Publishing Co. LLC.
P.O. Box 70181
Brooklyn New York, 11207-0181
718-346-4337 Phone
718-346-4337 FAX

No comments: