How to build more biceps in limited time?

4 posts | Original | Recent
 
Image_thumb
5 Posts
Jan 22, 2015 7:08am
via Android

Suitable food.
Suitable exercise.
Time requirement.

22 Jan
Exercise your biceps 3 times a week(for example :Monday, Wednesday and Friday). Use heavy loads, you must do 3/4 repetitions for 3/4 series until your muscles don't make it more. In some week you'll see the results. (excuse me for my pronunciation and lexicon but I'm Italian) :) bye
Icon_missing_thumb
3 Posts
Jan 22, 2015 11:32pm
via Android

You can perform what is referred to as "21's".

Assuming you have a training partner, have your partner place their fist on your sternum.  Do 7 curls, touching their arm on the way up and counting to 2 on the return down.  After 7 reps, have your partner remove their fist and complete the curl up to your chin.
While the bar is at your chin, have your partner place their fist back in your sternum and lower the bar back to their arm, controlling the weight on the way down.  Again, do a two count down to their arm. 
After 7 reps, have your partner remove their fist and then complete 7 full movement curls, this time aim for 3 second controlled count on the down.  Your arms will burn like you probably haven't experienced before, but do this for two or three sets and this should bulk your arms up in no time.

Best.

Image_thumb
5 Posts
Jan 23, 2015 10:33am
via Android

Thanks

Image_thumb
5 Posts
Jan 23, 2015 10:33am
via Android

Thanks

Reply


Skimble-workout-trainer-download-app-recommended-programs

Download_app_store_ios Download_google_play_android_172x51


Workout Trainer Forums

Welcome Wagon

6,181 topics, 38,202 posts

Motivation & Support

8,528 topics, 41,862 posts

App Updates

5 topics, 30 posts

Ask the Pros

701 topics, 1,791 posts

Workouts and Programs

2,872 topics, 12,162 posts

Trainer Tools

3 topics, 13 posts

Featured Training Programs

Total HIIT

Total HIIT

Moderate Time 4 Weeks
At-Home Bootcamp

At-Home Bootcamp

Moderate Time 4 Weeks
Weight Loss 1

Weight Loss 1

Casual Time 4 Weeks
Kettlebell: Stabilize

Kettlebell: Stabilize

Casual Time 3 Weeks
Cross Training with Yoga

Cross Training with Yoga

Intense Time 4 Weeks
Lose It. Tone It!

Lose It. Tone It!

Casual Time 4 Weeks

Featured Workouts

All About Balance

All About Balance

Casual Ic_time_32x32 12 mins  
Legs  
Ring in Spring

Ring in Spring

Moderate Ic_time_32x32 6 mins  
Chest   Ic_workout_dumbbell_32x32 Rings
Leg Blaster

Leg Blaster

Intense Ic_time_32x32 15 mins  
Lower Body  
Off The Wall

Off The Wall

Casual Ic_time_32x32 7 mins  
Full Body   Ic_workout_dumbbell_32x32 Wall
Muscle Into Spring

Muscle Into Spring

Moderate Ic_time_32x32 16 mins  
Full Body   Ic_workout_dumbbell_32x32 Dumbbell
Bodyweight Booty

Bodyweight Booty

Intense Ic_time_32x32 10 mins  
Lower Body