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

6,196 topics, 38,213 posts

Motivation & Support

8,529 topics, 41,802 posts

App Updates

6 topics, 34 posts

Ask the Pros

706 topics, 1,797 posts

Workouts and Programs

2,880 topics, 12,160 posts

Trainer Tools

3 topics, 15 posts

Featured Training Programs

Weight Loss 2

Weight Loss 2

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

Full Body Beatdown

Full Body Beatdown

Casual Ic_time_32x32 17 mins  
Lower Body   Ic_workout_dumbbell_32x32 Chair
Super Slow

Super Slow

Moderate Ic_time_32x32 11 mins  
Shoulders   Ic_workout_dumbbell_32x32 Dumbbell
Super Slow

Super Slow

Moderate Ic_time_32x32 33 mins  
Shoulders   Ic_workout_dumbbell_32x32 Dumbbell
Max Cardio

Max Cardio

Intense Ic_time_32x32 22 mins  
Lower Body  
Desk Break

Desk Break

Casual Ic_time_32x32 6 mins  
Lower Body   Ic_workout_dumbbell_32x32 Chair
Big Booty, Tight Belly

Big Booty, Tight Belly

Moderate Ic_time_32x32 11 mins  
Lower Body