How to Get Stubborn Biceps to Grow by Christian Thibaudeau Heres one simple method – start every session with a lot of pull-ups. Use two different workouts: A. Perform 50 pull-ups in as little time as possible. B. Perform as many pull-ups as possible in 10 minutes. Alternate workouts during the training week (i.e., A-B-A-B, etc.) The biggest mistake seen with the A days is trying to do too many reps in the first set. If you go anywhere near failure on any of the sets, it will greatly hinder your ability to complete the task in decent time. The same thing holds true for B days. If you start too fast youll quickly burn out and wont even be able to do even one more pull-up, thereby defeating the purpose of the method. Try to end each set with 2 or more reps in the tank so that you can be ready to go in 15-20 seconds. Two Notes: 1. This method works best with lifters who can do 8-10 strict pull-ups. Use an elastic band to provide help if you cant do that many. If you can do a lot more than 10 strict pull-ups (e.g., 15 or more), then add weight – just enough to knock you back to 8-10 strict reps. 2. Be sure to mix up your choice of grip. Change it as often as you want during a workout. The supinated grip (palms facing you) hits the biceps more; the neutral grip (palms facing each other) will target the brachialis; and the pronated grip (palms facing away) fries the corachobrachialis. -- CT More biceps training tips and workouts here: t-nation/training/workouts-for-non-responsive-biceps
Posted on: Tue, 01 Jul 2014 17:41:53 +0000
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