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01-12-2008, 02:07 AM
| #1 |
  Join Date: Dec 2007 Location: chicago
Posts: 172
Rep Power: 3650   | try this arm routine Here's how it works... 1. For this exercise, we're going to use the Dumbbell Hammer Curl since it has a great reputation for adding more mass to the "belly" of your biceps However, this technique should ONLY be used in Week 3 of any "Progressive Load" cycle. Use it in place of your "15 Rep Finisher" at the end of your superset. 2. With a dumbbell in each hand and palms facing in toward your body, quickly "curl" one weight at a time until the dumbbell touches your shoulder, trying to get your forearm as close to your bicep as possible for a good "squeeeeeeeze". 3. Slowly lower the weight to full extension at the "bottom" position. 4. Aim for hitting musclular failure at around 8 repetitions (only working one arm at a time). 5. After your last rep, use your body momentum to "cheat" the dumbbell back up to the "top" position. 6. Try to fight the weight all the way down (the "negative" phase of the repetition) and aim for a 30-60 SECOND descent! Why it works: This "Super Negative" is a "Type 2" muscle fiber blaster...the most overlooked fiber type for guys with "skinny arms". By stimulating your "2's", you'll stimulate more growth by shocking your bi's with a new approach that will give them no choice but to GROW! Give this one a try...and try not to curse me too much the next day when you can't raise your arms to wash your hair! ;-)
__________________  getting swole..
Last edited by dtrain; 01-12-2008 at 02:24 AM. |
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01-12-2008, 02:50 AM
| #2 |
 Join Date: Oct 2007 Location: chicago Age: 33
Posts: 792
Rep Power: 10359 | Re: try this arm routine Nice...arm routine.
__________________ IF I owe you a rep it is on recharge www.animalpak.com my workouts http://www.extremebodybuilding.net/f...html#post45788 |
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01-12-2008, 06:20 AM
| #3 |
| Muscular  Join Date: Aug 2007 Location: SomeWhere Age: 17
Posts: 106
Rep Power: 99 | Re: try this arm routine Very Cool routine :P
__________________ Train Hard To Fight Easy  http://en.wikipedia.org/wiki/Military_of_Serbia TooSERB TooSTRONG DONT MESS WITH SERBIA |
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02-22-2008, 07:25 AM
| #4 |
| Join Date: Oct 2007 Location: chicago Age: 33
Posts: 792
Rep Power: 10359 | Re: try this arm routine okay did it for the second time yesterday...oh my god that really tears you up..man I am still feeling the pump..arms are still fool of blood I think or it feels like it thanks d....finalyy came trough instead of just sitting around here collecting dust... 
__________________ IF I owe you a rep it is on recharge www.animalpak.com my workouts http://www.extremebodybuilding.net/f...html#post45788 |
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02-22-2008, 02:27 PM
| #5 |
| Mr. TRIONIX  Join Date: Jan 2007 Location: Colorado Age: 45
Posts: 2,074
Height: 6'2" Weight: 213 Rep Power: 16660 | Re: try this arm routine Great one....Make it work even better by doing it in a preacher bench facing the opposite way as Shown 
__________________ http://www.trionix.com I stopped chasing my dreams....so I asked where the were headed.......I'll catch up to them later http://www.theanimalrescuesite.com |
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02-22-2008, 03:17 PM
| #6 |
| Gym Rat  Join Date: Nov 2007 Location: CA Age: 16
Posts: 349
Height: 6'1 Weight: 190 Rep Power: 2475 | Re: try this arm routine Holy crap was that BG struggling??? lol. BTW this arm routine is a beast, I felt like my bicep was going to explode onto the girl next to me.  |
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02-22-2008, 06:44 PM
| #7 | |
| Mr. TRIONIX Join Date: Jan 2007 Location: Colorado Age: 45
Posts: 2,074
Height: 6'2" Weight: 213 Rep Power: 16660 | Re: try this arm routine Quote:
  No lie there Bro. You can't use much weight if done properly. This is my Favorite Bi exercise. A definate must do. 
__________________ http://www.trionix.com I stopped chasing my dreams....so I asked where the were headed.......I'll catch up to them later http://www.theanimalrescuesite.com | |
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04-17-2008, 06:59 AM
| #8 |
| Gym Legend  Tournaments Won: 2 Join Date: Oct 2006 Location: New York Age: 17
Posts: 1,491
Height: 5'10 Weight: 155 lbs Rep Power: 1621 | Re: try this arm routine nice im going to give this a try
__________________ "There is no destination in bodybuilding, this is our lifelong journey." -Striker bench 230 squat 315 deadlift 350 bulkin to 165  Striker's Workout Journal |
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04-18-2008, 06:11 PM
| #9 |
| Bodybuilder  Join Date: Feb 2008 Location: IL, USA Age: 20
Posts: 805
Height: 6' Weight: 190lbs Rep Power: 14345 | Re: try this arm routine Did it similarly today, I'll do it exactly when I'm bulking to see how it works. I didn't go to failure at 8 reps, I used a lighter weight.
__________________ Super Moderator at allthemisc.com (no trojannation) ISSA Certified Personal Trainer Aurora, IL |
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04-20-2008, 08:56 PM
| #10 |
| Now in NY! Join Date: Oct 2006 Location: New York Age: 17
Posts: 794
Height: 5' 7" Weight: 166.5 Rep Power: 3295  | Re: try this arm routine I do this all the time for whatever exercises allow it. I think it is a great technique along with performing straight cheat reps (w/o the 30 sec. negative) after failure for exercises like curls, presses, raises etc. As long as you are careful not to go crazy with the cheating (cheating on every rep, using way too much weight), I think its a great way to shock your muscles every now and then.
__________________ The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character. -Arnold |
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