How To Build Big Biceps

Weight Training Program Notes:

• Notice the simplicity of the workout structure. This program will work extremely well for hardgainers. The overall volume might be a little low for someone used to a traditional bodybuilder split program and has more than four years of consistent training.

• The power of the program is found in the principle of prioritization by sequence on the first pull workout. Notice that your prioritization muscle is being sequenced at the start of the workout and the start of the week. This is happening on purpose. We are intentionally giving your biceps an opportunity to train at their two most "fresh" times - at the start of the week and at the start of the workout.

• Focusing on increasing overall strength can still be achieved on the second pullworkout where the biceps will not be pre-fatigued.

• Notice the slow speed movements. Many anabolic hormones are released when your muscles are under constant tension. The tempo's are set up so that will be forced to move the weight slower and with a greater amount of tension concentrically and eccentrically.

• On a pull day, 402 would mean: 4 seconds to release the weight, 0 second pause at the bottom and 2 seconds to pull the weight. On a push day, 402 would would mean 4 seconds to lower the weight, 0 second pause at the bottom and 2 seconds to push the weight up.

• Focus on adding 5-10 pounds to each of your exercises over the course of the next four weeks while keeping the rep ranges and sets the same. It is not necessary to do more sets or more reps. Focus on increasing more weight under the same set, rep, tempo and rest prescription.

Conclusion

Focus on gaining an extra 5 pounds of overall weight this next 5 weeks. That works out to gaining about 2 pounds of dry muscle accompanied by some water and glycogen weight. An extra 5 pounds of overall weight should lead to at least an extra inch on your arms. Keep the program going for another 5 weeks and you'll have a whole extra inch on your arm in about 10 weeks! Then tell all your friends to get tickets for the "Gun Show!"