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The 4-Step Biceps Builder


Building biceps is a common desire for many men, but most struggle.


If high rep training worked, most young men would have massive guns.


Importantly, most don’t know how to activate the muscles in their biceps. Everyone knows how to flex, but that’s not what happens when we start cranking away at curls.


Body language takes over. Your shoulders and back help move the weight. And the next thing you know, you cranked out an awesome set, only to see arms that look just like they did on rep 1.


Maybe you got increased blood flow, but within an hour your arms are back at their original size.


Alternatively, simply training heavy won’t work, either. There are plenty of guys with average-sized biceps that can curl a lot of weight. Your biceps respond best to specific, high-tension techniques that usually require nothing more than your body weight.


Here’s one biceps-building technique, the inverted row.


Here’s the 4-step plan that will turn the inverted row into powerhouse biceps builder.


Step 1: Assume the starting position with your arms straight and hands 10 inches apart with an overhand grip (palms facing down).

Step 2: Pull your body up to the peak contraction position, hold it, and squeeze your biceps as hard as possible for 3 seconds. Then, immediately do 3 full range of motion reps. Rest for 10 seconds.

Step 3: Pull your torso back up to the peak contraction position and squeeze your biceps intensely for 2 seconds, followed by 2 full range of motion reps. Rest another 10 seconds.

Step 4: Again, pull your torso up to peak contraction, squeeze your biceps with as much tension as you can muster for one full second, then do just 1 full rep.



That short but intense protocol, when performed for the right number of sets and frequency throughout the week is just one of the three ways to stimulate new growth in your most underdeveloped muscle groups.


A great addition is to combine that movement with an antagonist (opposite muscle) exercise, such as a pushup, and follow the same protocol. Superset just 2 sets of this combination, and then combined with a frequency model of training, you’ll be on your way to faster results.


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