ARM blasting: blow up your biceps big-time with this scorching, explosive workout

FIRST, A RUMBLE RISES from deep below the surface. Trembling ensues, and dark liquid engulfs everything in its wake, boiling as it rises. All the hardened masses within the mountainous structure seem to contract forcefully while displaced fluid inside writhes and presses into every cavity, seeking escape. Finally, the pressure reaches a searing apex as the flow expands unrelentingly, threatening to burst through the peak to the open air. When it seems as if the surrounding sheath can hold back the onslaught no longer, the force subsides just as suddenly. If only for the moment, disaster has been averted.

So what does a volcano have to do with training? Actually, the previous paragraph is a potent visualization technique you can use in your next biceps workout. Employed by top bodybuilders past and present--many of whom have flexed on the Olympia stage--visualization strengthens the mind-body connection, providing you with a level of control you may have never thought possible over every contraction and relaxation of your muscles.

Imagine a scenario like the one spelled out above as you complete each rep of a set of curls--your upper arms tightening as blood flows into your biceps, like they're morphing into a volcano, ready to erupt. In fact, try the technique for every single rep of the workout presented here, and we guarantee you'll walk away with your best biceps pump ever--and some volcanic growth for good measure.

1 STANDING BARBELL CURL

HOW MANY? 5 sets; 12, 10, 8, 6, 5 reps

1) START: Take a shoulder-width, underhand grip on a loaded barbell and stand upright, with your abs tight and your eyes forward.

2) MOVE: Curl the bar toward your delts, squeeze at the top for peak contraction, then lower under control, stopping just short of full extension. Keep your elbows in tight throughout.

2 SEATED ALTERNATING DUMBBELL CURL

HOW MANY? 3 sets; 10, 8, 6 reps

1) START: Sit on a high-back bench and hold dumbbells at your sides with a supinated grip (palms facing forward).

2) MOVE: With your elbow tucked into your side, curl one dumbbell until your biceps reaches full contraction, slowly turning your hand out as you squeeze your biceps for maximum stimulation. Lower the weight to the start position and repeat with your other arm. One rep with each arm equals one full repetition.

3 DUMBBELL PREACHER HAMMER CURL

HOW MANY? 2 sets, 10 reps apiece

1) START: Grasp a dumbbell with your thumb up, pinkie down, and place your upper arm and elbow firmly against the pad of a preacher or incline bench.

2) MOVE: Curl the dumbbell toward the same-side shoulder, then lower back to the start. Complete all reps with one arm before switching the weight to the opposite hand.

BY MICHAEL BERG, NSCA-CPT

COPYRIGHT 2006 Weider Publications
COPYRIGHT 2005 Gale Group