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Christian Thibaudeau — Blast the Biceps
Arm flexors (biceps, brachialis, and brachioradialis) have always been a weak point of mine. Over the years I've tried pretty much every routine known to man to make my arms grow.
Nothing really worked, until I began to train my arm flexors according to proper biomechanics. Now my arms are a strong point. Here are some lessons I learned to maximize arm growth:
1. To maximize arm growth you must develop all portions of the upper arm flexors. This means both portions of the biceps, the brachialis and the brachioradialis.
2. To do so, you must select the exercises and training methods best suited to do the job.
To work the inner portion of the biceps, do wide-grip, elbows-in curls, focusing on ''squeezing'' the elbows in when you lift the weight.
To work the outer portion of the biceps, do close grip, elbows-out curls, spreading the elbows out when you lift the weight.
To work the brachialis, use a hammer grip or a slower lifting speed — or even isometrics — as these increase the involvement of the brachialis over the biceps.
To work the brachioradialis, use a reverse grip curl, and don't forget to flex the wrist as you lift the weight
One last thing: arm flexors respond especially well to constant tension training (CTT). CTT means performing an exercise without everrelaxing the working muscle.
The tempo is slow and controlled (3-0-3 is fine) and you must squeeze the biceps as hard as you can on every inch of every rep. The key is to never relax the muscle to prevent oxygen from coming into the muscle.
This increases the release of growth factors and makes the muscle more responsive. Such a technique is better left only to isolation work, which is why it's so effective for building the biceps.
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Synes denne her var meget brukbar.
Link :http://www.t-nation.com/readArticle....dra?id=1683844
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Opprinnelig skrevet av Grappler 
.. før hadde jeg 9 sett i uken med biceps.. Etter jeg kutta settene og tok tyngre mark så voks den yeah
