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Author: [Food & Fitness] Topic: your weakest body part (figuratively)
searchwarrant send a private message View Space | Blog | Friends | Playbook |
searchwarrant
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Joined: May 2003
Posts: 57568
Location: Kenya
#26
Posted: 7/6/2012 7:09:09 PM

Sure,

Here's what really crushes the biceps. Find a pullup bar, place a THIN bar across the top and do 4 sets of 10-12 close grip. You are NOT resting for more than 45 seconds in between. By the end you will get maybe 2 reps - if that. The muscle is flooded, exhausted and DONE. Obviously warm your bis well  before you begin and do not bottom out (full extention) during reps. Get a spotter if ya can, you'll need one.

Once finished, hang your arms in a bent over position and allow the blood to run through.

Hurts like garbage but get through it. And for heaven sakes, don't do this in combination with back or any other related back exercise. Hit ém after chest.

All of BB is about intensity, not duration.  GL

 

 
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searchwarrant send a private message View Space | Blog | Friends | Playbook |
searchwarrant
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Joined: May 2003
Posts: 57568
Location: Kenya
#27
Posted: 7/6/2012 7:13:38 PM

.....forearms will take on a new dimension as well.

I put a woman through this attack, (she's very well built), and she handled it without saying stop. Her guns were a freak show after the last set which consisetd of ONE assisted rep.

Impressed she made it.
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Doghunter send a private message View Space | Friends | Playbook |
Doghunter
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Joined: Feb 2008
Posts: 38
Location: Pennsylvania
#28
Posted: 7/7/2012 3:09:52 PM
Appreciate the response......
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