bicep training for mass Build Your Stubborn Biceps...Carry and Hang Bicep Finisher

If you want big, impressive biceps and "normal" exercises like barbell and dumbbell curls aren't getting the job done for you on their own, try THIS finisher at the end of every bicep workout.

It will give you a MONSTER pump while targeting just about every single muscle fiber you've got in your biceps.

It's a very simple combination of two exercises...a carry and a hang, both of which target the biceps from opposite ends of the spectrum (stretch and contraction).

The first exercise is a Supinated Dumbbell Farmers Walk.

This is a Farmers Walk done with the palms facing forward.

That's it.

It SOUNDS simple (and it is), yet the tension and stretch it puts on your biceps is incredible, especially as you keep walking. The motion results in constant compensation in the biceps, activating more and muscle fibers as the movement continues.

To do this, grab a pair of moderate-weight dumbbells...something you'd normally use for a fairly heavy set of curls (e.g. 4-6 reps). You're not going to be curling them...just walking with them. I'm using a pair of 50 lb dumbbells.

Don't go too heavy, as this will limit the time under load that we're trying to achieve on the biceps (at least 40-60 seconds, minimum). You can adjust weight as needed as you figure out what works for you.

Now just start walking.

My gym floorspace is limited, so I'm walking about 20 feet then turning around in a continuous loop.

That's the stretch/instability half of the combination.

Finish your carry by the chin-up bar. Set the dumbbells down.

The second exercise is the Flexed Arm Hang.

This is another very simple one...just jump up into the top position of the chin-up and hold yourself there.

If you're not strong enough to hold this full-bodyweight hang position for more than a few seconds, we need to adjust the resistance to get more time under tension. Insetad, do this with your feet on a bench or chair, or on a bar set lower so that you can set your feet on the ground (help only as much as needed to maintain the hang position).

Because your biceps are pre-fatigued from the carry and your lats are not, the biceps will be the limiting factor in this exercise and will activate very strongly right off the bat.

Grip the bar hard and focus on contracting your biceps strongly. This position is a peak-contracted position for the biceps...especially now that you've activated all those various bicep muscle fibers from carrying a pair of dumbbells that were jostling around the entire time.

Hold this flexed arm position as long as you can then fight the negative all the way down, until your arms are straight.

And when I say fight the negative, I literally mean FIGHT the negative.

This is one of the key things that many people miss with true negative/eccentric training. You don't just lower under control (whether it's weight or your body). You have to actively try and CONTRACT the target muscle being worked.

In this case, that means as your bodyweight is pulling you down, you're still TRYING to pull yourself up.

This is not a "controlled descent"...this is a fight to stay up as long as possible....and it will SHRED the fibers in your biceps (technically the actin/myosin cross-bridges are what gets shredded, if you want to get technical, which apparently I do).

At this point, once you hit the bottom of the hang, you can either hold on until you grip also gives out or you can end the set there, once the biceps are done.

And trust me, they will be DONE.

Once you let go of the bar, all the blood will rush into your biceps, giving you a MONSTER pump to finish off your bicep training with.

Give this one a try next time you train arms and see how it feels!

--------------------------------------------------------------------------

Want more training info like this?

Make sure to subscribe to my YouTube channel and my Facebook page for more unique exercises and unconventional training methods:

YouTube Channel ► http://www.youtube.com/subscription_c...

Facebook ► http://www.facebook.com/nicknilssonma...


Instagram ► https://www.instagram.com/nicknilsson1/


Websites ► http://www.fitstep.com ► http://www.madscientistofmuscle.com




Nick Nilsson
The Mad Scientist of Muscle

-~-~~-~~~-~~-~-
Want some killer bicep training? Watch: "Get Big Arms...Get a Raging Pump in Your Biceps With a Non-Stop Superset of Curls and Chins"
https://www.youtube.com/watch?v=2X2Q9...
-~-~~-~~~-~~-~-

bicep training for mass Build Your Stubborn Biceps...Carry and Hang Bicep Finisher
101 Likes	101 Dislikes
4,104 views views	17K followers
Sports	Upload TimePublished on 14 Mar 2016

Related keywords

big arms routine,big arms workout with dumbbells,weight training weight loss,how to get big biceps in 2 weeks at home,get big arms fast at home,get big biceps in a month,weight training near me,big arms sonic 3,bicep exercises with weights,bicep training everyday,bicep training for beginners,get big arms and chest at home,training significado,muscle spasm,fitness pal,training with hinako,bicep exercises bodyweight,bicep exercises without equipment,build biceps workout,muscle up,muscle twitch,big arms workout routine,get big arms with calisthenics,biceps tendon rupture,build biceps in a week,biceps reflex,training point,fitness your way,fat loss foods,training force,weight training at home,fat loss workout,training peaks,build biceps in a month,training deporte,biceps tenodesis,bicep exercises with dumbbells at home,bicep exercises with bands,fitness 19,get big arms with dumbbells,get big arms with just pushups,fitness quotes,muscle cramps,big arms in 30 days,exercises things in the classroom,muscle knots,build biceps at home,muscle milk,weight training guide,big arms small shoulders,bicep exercises for size,muscle and fitness,bicep training at home,fitness near me,get big arms and chest,fat loss workout plan,exercises on prefixes and suffixes intermediate level,get big biceps and triceps at home,fat loss diet for men,muscle strain,get big arms fast workout,bicep exercises with barbell,exercises present simple tense,bicep exercise no equipment,fat loss exercises,training wheels letra,fitness models,fitness evolution,can you get big biceps from pull ups,bicep exercises with free weights,muscle atrophy,biceps after babies,get big arms without equipment,bicep training t nation,bicep training routine,weight training for runners,bicep exercises dumbbell,exercises อ่านว่า,get big biceps with dumbbells,biceps femoris,build biceps in 2 weeks,bicep training video,biceps brachii function,weight training for beginners,build biceps with pull ups,fitness tracker,get big arms in 4 weeks,fitness equipment,big arms workout,big arms workout routine pdf,training camp,training wheels,fitness connection,fitness sf,big arms at home,build biceps peak,fat loss macros,build biceps muscle,exercises using adjective,exercises to get big biceps,bicep training tips,get big biceps workout,build biceps mass,big arms swimmers,weight training workouts,fat loss plateau,big arms quotes,training center,fitness factory,muscle memory,fat loss pills,bicep training for strength,bicep exercises bodybuilding,biceps tendon tear,training mask,get big biceps without weights,build biceps with kettlebells,get big biceps fast at home,get big biceps routine,training wheels lyrics,build biceps with dumbbells,big arms sonic,exercises แปลว่า,fat loss vs weight loss,get big arms in a month,muscle relaxers,fitness singles,muscle shoals,fat loss diet,muscles of the body,get big arms in a week,get big biceps in 2 weeks,biceps stretch,get big arms in 2 months,get big arms and lose belly fat,get big arms in 8 weeks,biceps tendonitis,fat loss meal plan,exercises for oblique,fat loss breakfast,fat loss extreme,exercises on paragraph writing,muscle pain,muscles,weight training to lose weight,build biceps without weights,bicep training bands,build biceps fast,how get big biceps and triceps,bicep exercises gym,get big arms fast with dumbbells,get big arms in 2 weeks,training que es,bicep exercises with dumbbells,exercises on conditional sentences type 1,muscles of the leg,big arms small legs,weight training for seniors,biceps and triceps,bicep training frequency,big arms small forearms,big arms small chest,biceps femoris tendon,bicep training equipment,fat loss surgery,build biceps with chin ups,weight training for women over 50,training shoes,muscle cars,training center garmin,bicep exercises for mass,build biceps with bodyweight,get big biceps at home,bicep training plan,exercises for pelvic floor,big arms program,get big arms and shoulders,exercises for rotator cuff,big arms exercises,bicep training athlean x,get big biceps and triceps fast,fitness classes near me,biceps workout,biceps exercises,weight training program,bicep exercises without weights,weight training vs cardio,get big arms at home,bicep training with tennis elbow,fat loss heart rate,weight training exercises,fitness 19 hours,build biceps with light weights,fat loss calculator,training me,exercises definition,exercises for glute,get big biceps quick,weight training for swimmers,get big biceps fast,bicep training belt,bicep exercises at home,bicep exercises for peak,fitness centers near me,biceps tenotomy,weight training app,exercises แปล,biceps tendinitis,big arms fast,muscles of the back,fitness 1440,training day,how to get big biceps without equipment,bicep training no equipment,exercises present simple,muscle cars for sale,weight training for women,biceps muscle,biceps tenodesis protocol,big arms sonic generations mp3,training shed,build biceps without curls,get big biceps in one week,get big biceps teenager,weight training schedule,biceps brachii,can't get big biceps,exercises and technical solution in calculus,training gym,exercises for sciatica,fat loss forever,fitness center,fat loss forever pdf,fat loss tips,exercises for lower back,fitness watch,exercises for back best,biceps curl,weight training equipment,weight training routines,fat loss monitor,bicep training exercises,build biceps no weights,bicep training program,biceps vs triceps,exercises for lower back pain,big arms workout plan,bicep exercises,weight training shoes,fitness blender,bicep exercises with resistance bands,get big arms workout,muscle maker grill,build biceps and triceps,bicep training reddit,training traduccion,build biceps quick,get big arms reddit,