THE BICEP LOGIC

Do you follow your trainer’s or fitness celeb’s program blindly or do you know the logic behind what you are doing? ———————————————————– Endless curls with palm up position will give you half the gains you could have. ———————————————————– Try the trifecta bicep training in your next arm workout. — Start with a hammer type movement or a reverse curl movement – it hits the brachialis and activating the main biceps brachii. — Follow this up with a strict isolation move like a strict curl or a preacher curl or incline curl. You won’t be able to use a heavy weight here. Keep the move under control. — End it all with a standard barbell or dumbbell curl once the joints and elbows have to warmed up properly. The standard curl will act as a finisher to the already broken muscle giving complete bicep workout.

You can do these as separate sets for 10-12 reps each hitting failure on the last set or you can do these in a circuit fashion completing 2-3 rounds depending on your training frequency.

Don’t worry much about the weights being used. Perform the moves with proper form and reach failure on the last set. Worry about heavy weights in your bench, squats and deadlifts.

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