BEST BIS

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Do we really need to sell biceps training to a reader of the leading bodybuilding magazine? Of course you want bigger arms. Of course you'’ve already done more curling than an octogenarian hairdresser. We assumed those facts before you arrived here in the hardgainer department. So, without further ado, here are seven fresh approaches to biceps training to help you bi-pass the no-growth rut of the same old curls performed the same old way.

#1 | HIGH/LOWPeople tend to do virtually the same number of reps in all sets for a bodypart. If they do both high and low reps, they will typically segregatethose sets into a "“light"” day and a "heavy"” day. But why not do them on the same day? Alternating sets or exercises for high reps (12-20) with those done for low reps (six to eight) is an excellent way of targeting fastand slow-twitch fibers and increasing both blood volume and strength. Starting with a high-rep machine exercise, as in the sample routine provided here, allows you to safely warm up for the heavy free weights that follow.

#2 | INSIDE/OUTSIDEThe biceps muscle comprises a long head (outer biceps) and a short head (inner biceps) and both have different tendon connections. The two heads work together, so you can'’t fully isolate your inner or outer biceps. However, if you take a narrow grip and/or angle your palms so your index fingers are above your other fingers, you will focus more on the outer heads (as well as the brachialis, which is visible on your outer arms). Conversely, if you take a wide grip and/or angle your palms so your pinkies are at least even with your other fingers, you will focus more on the inner heads.

#3 | TOP/BOTTOMJust as you cannot truly isolate the inner and outer heads, you can't work only the bottom or top portions of your biceps. However, you can focus more on the stretch or the contraction. Preacher curls place greater emphasis on the stretch, and concentration or high-cable curls tend to place greater emphasis on the contraction.

#4 | FILL ’ER UP IFBBpro Chris Cook does what he calls "“fill sets"” to flush blood into his arms on days between regular arm workouts. These consist of three or four highrep (15-25) sets of an isolation exercise, done after training another bodypart. For bis, he typically does concentration curls, one-arm machine curls or hammer curls. Cook believes that fill sets aid recovery and boost blood volume and were key to his arm growth in recent years. Perform a fill set workout at least two days after and two days before your regular biceps workout.

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