Increase Your Biceps Size & Strength NATURALLY in 7 Days!

Today I want to discuss a training technique that you can implement right now into your weekly workouts to help you start to see noticeable biceps growth in a short amount of time. Too often we blame “genetics” for lagging areas, but in reality what it really comes down to is your level of “intensity” when training. But as you can imagine, short of having you here in my gym so I can physically train you, it can be very hard for me to convey what “INTENSE” training really feels like.

So to help you gain an understanding of the kind of intensity I want you to have, I created a biceps routine that I want you to perform at the END of your workout that utilizes “Fascia Stretch Training” because this technique is only effective when your muscles are pumped and full of blood.

What Is The Fascia?

You see, your muscles have a protective barrier, or casing, that holds them in place called the fascia and while we need this internal support system to survive, at times it can be limiting to your growth. So the goal here is to try to “stretch” the fascia utilizing the “pump” we get from intense training and then HOLD a deep stretch with very specific exercises to force the fascia to stretch even more allowing the once restricted muscle to grow.

This works because when your muscles are fully pumped, they’re pressing against the fascia and by stretching hard at that time, you increase that pressure on the fascia greatly, which can lead to expansion of the fascia. So this is very different than just normal stretching.

Dumbbell Spider Curl: (4 Sets: 10 – 12 Reps)

Our goal here is to isolate the biceps and obtain a massive pump, so you want to pick a weight that will allow you to reach you goal of 10 – 12 reps. Then keep the rest periods short, so about 45 – 60 seconds.

Now, if done with the right intensity you should already have a decent pump by set 2 and this going to get us to reach our goal of forcing a lot of blood into the muscle and apply pressure to the fascia. So REALLY make sure you keep the rest periods SHORT, we do not want to lose the pump!

Incline Dumbbell Curl: (3 Sets: 2 – 3 Reps with 20 sec. Hold)

This movement is all about forcing a deep stretch now that we have all this accumulated blood in the biceps and the best exercise for the job is the incline dumbbell curl. However for this exercise instead of consecutive reps we are going to focus on a slow negative with a 20 second hold at the bottom. Now it’s really important here that you angle the bench enough so that when in the bottom position you feel the maximum stretch on the biceps.

But let me warn you, because this is going to burn like crazy. However, you need to learn to push through the pain and for this exercise you’re only to perform 3 sets of: 2 – 3 reps MAX. THAT’S IT.

As for resting between sets, keep it short, only 45 – 60 seconds max because remember, we don’t want to lose the pump! So if you need to lower the weight, do it. Even 20 seconds is a long time and you will find that out real quick when you try this!

Half Barbell Biceps Curl: (2 Sets: Slow Negative with 20 sec. Mid-Hold)

This exercise is optional. For most of you this workout is already pushing your limits by the end of exercise #2, but if you think you can safely add in one more exercise then here’s what you’re going to do.

Head over to the barbell rack and load up a barbell with light weight. For me, I would use anything from just the barbell to maybe about 65 pounds. Once set-up you are going to curl the weight up and then slowly lower the barbell to the halfway point and hold this position for 20 seconds.

Then while holding this position I want you to flex and squeeze your biceps as hard as you can and squeeze the barbell as hard as you can as well. This will place your arms under the most amount of stress possible and you’re going to learn a whole new definition to what “deep muscle burn” means. Your face should be contorting and your biceps should feel like they are about to explode. But fight through it! This is the type of training you need to adopt for growth. It’s psychological, you need to fight through the pain! Then as soon as the 20 seconds are over, rest for about 45 seconds to a minute and complete 2 more sets.

Training Frequency

As for workout frequency, you can perform this workout twice a week, maybe three times max.  But whether you do this twice or three times a week I guarantee you will feel a difference by the end of the week one. Now I am not talking “inches” on your biceps, but you will have drastically improved your Mind-Muscle Connection to your biceps which will lead to more intense workouts and growth over time.

As for how long you should do this routine, that’s up to you.  If your biceps are a lagging area I’d say test this out for 3 – 4 weeks and then detrain and give your biceps time to fully recover.

Conclusion

It might also be a good idea to start supplementing with creatine to help with your recovery between sets as well.  But above all else make sure you’re training SAFE.   Know the difference between a good stretch and a bad stretch on the muscle and at no time during this routine should you feel any sharp pain, just a steady pull on the area being trained.

I’d also recommend that if you want to adopt this type of training that you switch to my 5 day split program. My drop set method of training on every exercise is going to help you push through a lot of your current training plateaus and you can easily incorporate todays workout into the program.