Archive: Build Massive, Strong Biceps with a Single Set and a Single Rep!
Posted on Tuesday, March 01 @ 19:01:52 MST
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Written by: Nick_Nilsson
 Learn the secret, extremely simple bicep exercise that has the potential to put inches on your arms.
What's the first muscle that you think of when you think of bodybuilding? The biceps! Having big, well-developed biceps marks you as a serious trainer.
But what do you do if your biceps lag behind in development?
Or if you simply want to build them as large and strong as
possible as quickly as possible?
I'm going to share with you the secret exercise technique
that helped me go from 13 1/2-inch arms to 18-inch arms in
my first year of training. And all it takes is one single
rep!
Let me just start by telling you that, personally, my biceps
have always been among my weakest and slowest-to-develop
bodyparts. Some people have the genetics to easily build big,
strong biceps. Not me! I've had to come up with training
techniques to blast past these limitations and have had to
fight for every inch on my arms. The point of me telling you
this is that I'm not somebody for which just anything will
build big biceps. The training techniques have to be really
powerful for me to see results.
The technique I'm about to share with you works the biceps so
thoroughly and so powerfully, your biceps will have no choice
but to get bigger and stronger.
After all this build-up, you're probably wondering just what
kind of complicated exercise technique this is!
The fact is, this technique is so simple as to be downright
elegant in its simplicity. What is this exercise? It's the
Flexed Arm Hang.
The Flexed Arm Hang is not complex, but it provides you with
a number of very powerful benefits that make it an ideal
exercise for piling muscle mass on the biceps.
To fully understand the benefits of the exercise, you must first
learn how to do it to properly focus on the biceps.
How To Do It:
In a nutshell, you will be simply holding the top position of a
chin-up for as long as possible! Here's the procedure in detail...
1. Grasp a chin-up bar with a palms-facing-you grip. Your
hands should be about 6 inches apart on the bar. You want
to keep them fairly close together to maximize the tension
on the biceps.
2. Next, you will need to get yourself into the top position
of a chin-up. You can do this by standing on a bench or
pulling yourself up into position. My preference is to
start by standing on a bench. This allows you to get set
up very precisely and deliberately.
3. For body position to maximize bicep work, you will want to
have your eyes level with the bar, with your face very close
to the bar (almost touching it, in fact). Keep your body
as vertical as possible and try not to let your body lean
backwards. The more vertical you stay, the more tension
will go onto the biceps rather than the back.
4. Now comes the work...hold that position for as long as you
can! Contract your biceps hard and hold that position until
your biceps start to weaken. Now fight gravity ALL the way
down. Don't let your body drop quickly but try your very
best to hold your position as gravity pulls you down. Even
when you're almost at the very bottom with your arms almost
straight, still try your best to keep holding. Go until you
can't even hang onto the bar anymore!
That's the exercise. Not too complicated! If you're familiar
with X-Rep or Static Contraction training, this concept is
essentially the same...hold the contracted position of an
exercise for as long as possible! Here are the benefits:
1. Holding the contracted position of this exercise for as
long as you can recruits almost every available muscle
fiber in the biceps. It's an emergency situation to the body
and it will fire every fiber it can. The fully-contracted
position engages the most muscle fibers.
2. This exercise places continuous tension on the biceps for
the entire duration of the exercise. Continuous high-level
tension will work wonders on your biceps.
3. The exercise uses your bodyweight and moves your body around
the resistance on the way down (like a chin-up) rather than
the resistance around your body (like a barbell curl).
Exercises that move your body have been shown to activate
more muscle fibers than exercises that move the resistance.
4. The highly intense, multiple-muscle nature of this exercise
stimulates far more growth in the biceps than exercises that
work the biceps in isolation (which most bicep exercises do,
even the gold standard barbell curl).
5. It requires almost NO equipment and can basically be done
anywhere you can grip on and hang from.
If you combine all 5 of these powerful benefits, you have an
exercise that stimulates the maximum number of muscle fibers,
with continuous tension, using a compound exercise that moves
your bodyweight, and requires very minimal equipment.
So how do you take FULL advantage of this extremely powerful
biceps-building exercise? Finish every workout with one single
rep of the Flexed Arm Hang. One rep is all you need as that
one rep will work the majority of your bicep muscle fibers.
You can also add resistance by holding a dumbell in between
your feet or by using weighted dip belt. The potential gains
in size and strength are tremendous!
If you make a habit to do one single intense rep of this
technique at the end of each and every workout, I guarantee
you will see excellent bicep growth and development.
When you've done one good rep of this exercise, you'll know
you've squeezed out every last drop of bicep growth from
your body!
To view pictures of this exercise in action, please click on
the following link: Bicep Exercises
Interested in learning more about other Specialization Programs and how you can use them to shatter training plateaus? Click this link now to find out about other highly-targeted Specialization Programs.
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Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. (http://www.fitstep.com). He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 14 years. Nick is the author of a number of bodybuilding eBooks including “Metabolic Surge – Rapid Fat Loss”, “The Best Exercises You’ve Never Heard Of” and “Gluteus to the Maximus: Build a Bigger Butt NOW!”, all available at (http://www.fitness-ebooks.com). He can be contacted at betteru@fitstep.com.
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