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How To Build Big Biceps

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How To Build Big Biceps

Here is a phenomenal arms workout using barbell curls. Achieve maximum strength and definition in record time. Produced by 17 times international bodybuilding champion and fitness guru Nash Jocic. More workouts at www.ultimateshape.com Here is a phenomenal arms workout using barbell curls. Achieve maximum strength and definition in record time. Produced by 17 times international bodybuilding champion and fitness guru Nash Jocic. More workouts at www.ultimateshape.com

Step 1: Barbell Codes

Barbell codes are the basic biceps movements and also the best size builder.

Step 2: The Right Form

Focus on the right form. And use only your biceps to lift and lower the weights.

Step 3: Your Biceps

And use only your biceps to lift and lower the weights.

Step 4: Training

Train with continuous attention without stopping until you reach the last repetition.

Step 5: Repetitions

Do three all out sets with 10 to 15 repetitions, achieving the maximum pump.

Step 6: Triceps

As soon as you finish your sets, start with triceps push downs:

Step 7: Mass Builders

These are excellent triceps mass builders, and should be done with full extensions and maximum contractions at the end of every round.

Step 8: Repetitions

Again do three sets with 10 to 15 repetitions.

Step 9: Superceps

Using one bicep and then one tricep exercise in your training you will receive optimal potential in your arm development. These are also called superceps.

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Tips & Comments
  1. vonlitzlaben

    this is all wrong. Use Bells not a Bar. stand knee slightly bent and elbows dug into the side of your body. Do 2 sets of 8 and if you can do more in the second set add more weight. And keep your wrists solid.

  2. KarimBenzema

    this isn't for biceps, this is for triceps

  3. dave87

    He wants to do three sets of six reps with heavy weights and a three minute rest between sets this way it shocks the muscle into growth.

  5. Anonymous

    the builder out here is doing the same stuff and instead of standing straight he is leaning back and he needs to stand with his back to the wall

  6. dcs767

    The vid is way too long.

  7. Anonymous

    For someone who does not understand training, it might look and sound very good, but in reality it would be very interesting to see those results natural training. You can tell by the spots on his skin. Train safe train clean, do not take steroids....

  8. Anonymous

    hey do not waste your valuable 5 minutes , especially to watch this silly video...it sucks indeed

  9. Anonymous

    that dude is putting up like 130 in a pulldown.... thats kind of extreme to be repping out on that much weight

  10. Anonymous

    cant be that bad of technique if he is that cut and buff. Im sure your not pumping as much iron as him. OoOoOoOOoOoO. thats what i thought