Biceps are so much fun to train.
They pump up like no other body part and when you do get a mind blowing pump, there is absolutely no feeling like it in the world.
Your arms take on a whole new shape and veins start popping out everywhere. What a lovely feeling…
The thing about biceps is that they take relatively little work to pump up as compared to your legs, which can take an absolutely monster amount of energy to get the blood into them.
Believe me, I love to train biceps for the sake of “training biceps”, but when it comes to legs, I’ve come to a love- hate relationship. I simply “love to hate training legs”, but that’s another story.
Anyways, most trainers in the gym are more likely to put up with biceps pain when they workout as opposed to putting up with a truly gruelling leg workout. It’s simply a matter of work intensity. It’s just so much easier to get a biceps pump than a leg pump with monster squats. That’s why you see so many trainers in the gym doing dumbbell curls rather than squats. Again, it comes down to comfort levels and it simply feels soooo good to get a biceps pump.
Don’t get me wrong, biceps can really burn if you train them right so I’m going to give you an exercise to do the next time you’re in the gym. It’s nothing fancy but I can say this with 100% certainty that if you do this exercise, your arms are going to burn like they’ve never burned before. There going to pump up like they’ve never been pumped up before. This exercise is going to test your will and commitment to building big biceps because it takes your biceps to the max.
I used to do this exercise with an old training partner of mine who was just as stubborn and committed as I was when it came to getting strong and building muscle. We used to go head to head and see who would give up first. Boy, we must have been completely crazy because when I think about it now, those were some hard workouts.
Ok, for this exercise, you’ll need a training partner who is just as committed as you are and willing to go the distance. All you’re going to do is 5 sets of 10 to 12 reps with the barbell curl. You’re going to use about 70% to 80% of your max in terms of weight. Doesn’t sound like much right? Well, here’s the catch. You’re going to stand directly in front of your training partner and your going to take turns doing 10 to 12 reps.
First, you are going to do your reps and immediately hand the barbell to your training partner once you’ve completed the set. Once he (she) completes their sets, they will hand the barbell back to you so you can complete your set. Remember, the only rest you get is when you training partner is completing their set and that’s it. No putting the barbell down for a break or nothing like that, you must complete your set once they hand the barbell back to you.
It’s important that you face each other and count out the reps for each other. By the time your third set rolls around, your arms are going to feel numb. However, after you’ve finished the exercise, your arms will be completely pumped to levels you’ve never reached before.
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So, if you can find a training partner who is willing to do this exercise with you, go for it and see your arms grow before your very eyes. Remember, this is a very tough exercise so drink a lot of water before and after this exercise.
All the best,
Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.