Build Bigger Biceps With This Combination
One of the things you need to have, if you want to make people take notice of your gains is a big set of arms.
If you want a set of arms, I don’t care what anybody else says, you need to pack a lot of volume into a short amount of time in order to get a killer pump.
I’ve got a couple exercises that work great for producing a lot of volume for the biceps.
This combination of exercises utilizes two pieces of equipment that are commonly found in most gyms, and if you do these back to back, I think you’re gonna really like the way it makes your biceps feel.
The first exercise is the Reverse Curl. I like to do this with the EZ Bar, because it doesn’t bother my wrists or elbows. When you do curls this way, you get the benefit of working the biceps, as well as the brachioradialis.
The second exercise is an Overhead Curl. You’ll want a bar that rotates, if you can get one to optimize it in my opinion. The nice thing about this movement is that the biceps are starting out in a flexed position with the arms overhead, so it’s different from most other biceps exercises.
The video below shows how to pair these exercises together.
Arm Combination for Building Big Biceps
Remember, you want to do these two movements with minimal rest. This makes the arms work harder and keeps the arm pump going strong.
All the best in your training,
Big Arm Training Super Set
Today, I’ve got a Killer Biceps Circuit from August of Arms you can try in your training when you want to absolutely destroy your biceps and forearms.
This is a 3-piece circuit, and you’ll go through it 3 times, with as little rest as possible between movements. I’ll list the exercises and reps below.
- A1) Reverse Curls (10 Reps)
- A2) Rope Curls (10 Reps)
- A3) Tube Curls – Full Range (10 Reps)
- A4) Tube Curls – Tip Range (10 Reps)
Build Big Biceps with This 3-Piece Circuit
Prepare to have not only your biceps blow up big enough to stretch out your sleeves, but your forearms might just pop as well.
Also, if you want to pack on more Monster Muscle during the month of October, then get ready…
Yoketober 2017 is coming your way soon!
It’s time for a Monstrous Transformation, and there’s no better way than by building a big Yoke – the Traps, Upper Back, Delts and Triceps.
Get ready to build a bigger outline and cast as scary shadow and a back wide enough to show movies off of.
The Yoketober 2017 program is fully updated.
Stay tuned – Yoketober 2017 will be here soon.
All the best in your training,
Sign Up For Updates on the Upcoming Release of
YOKETOBER 2017 Below
August of Arms 2017
I completed my August of Arms Pre-Test Results this past weekend. I thought I’d share them with you. The idea is to improve performance on all 4 of these events by the end of the month.
August of Arms Pre-Test #1 – Close Grip Bench for Reps
I went ahead and did this one over, so it was more accurate. I used 255 pounds this time and actually got more reps than when I shot the demo video a week prior.
August of Arms Pre-Test #2 – Max Alternated Dumbbell Curl
For the first time ever, I successfully curled my dumbbells that are marked 85’s but actually weigh over 91lbs apiece. They are a tough set to curl, and I’m stoked to start off the month of Arm Training with a big lifetime PR.
August of Arms Pre-Test #3 – Max Triceps Push Down
This is really the only lift from testing day that I was disappointed with. I figured I’d end up over 150, but failed on 140 3 different times.
August of Arms Pre-Test #4 – Wall Curl for Reps
For this one, you take half your bodyweight or 125lbs – whichever you prefer. I chose 133lbs, mainly because it’s easy to load.
Overall, I’m happy with my testing. I’m really looking forward to this month of training, no doubt about. Lots of good things gonna be happening!
It’s Never Too Late to Begin August of Arms.
Even If You’re a Few Workouts Behind,
You Can Get Started TODAY By Clicking the Banner Below:
Tags: "big biceps", aoa, aoa2017, august of arms, august of arms 2017, bigger biceps, build big arms, build big biceps, build big triceps, build bigger triceps, build biggerarms, build strong arms, build triceps
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August of Arms 2015: Update #1
With yesterday being August 10th, it was my first Re-Measure Day for August of Arms.
I was PSYCHED to report about a 1/4 inch improvement on each arm, especially since the first 7 days of the month I was on family vacation.
As a review, I started out at roughly 19 inches per arm and now I am at 19.25 inches. The still shots are in the video below.
On Saturday, I was driving back from the beach, so I was only able to get some high-rep band work in and missed the planned workout, so on Sunday I combined both Saturday’s and Sunday’s workouts and got a great session in.
Here’s a video of one of the exercises I did, called Arm Wrestler Dumbbell Curls. It was part of the Fame of Arms workout in the August of Arms program.
Arm Wrestler Dumbbell Curls
As you can see, Arm Wrestler Dumbbell Curls is all about strength. The dumbbell used was pretty heavy and the isometric hold at the half-way point was very demanding and produced a different kind of pump in the arms.
The way I see it, it’s still early in the month. Plenty more time to produce add size to the guns.
Being home, I will be able to get better quality workouts than when I was on vacation, so I’m really looking forward to the next 2/3 of the month!
It’s not too late to pick up your copy of August of Arms. So what if you’re late to the ball game.
Your month of August of Arms starts RIGHT NOW!
Pick up your copy of August of Arms TODAY.
All the best in your training.
Tags: "big biceps", biceps, Biceps training, big triceps, bigger biceps, bigger triceps
Posted in arm training, August of Arms, build bigger arms, how to build bigger arms, muscle-building-workouts | No Comments »
Build Bigger Arms – August of Arms
If you want to build bigger arms, pack some size on those bi’s, and develop some thick triceps that hang right off your arm, then August of Arms is going to be the most productive, and probably the most fun, block of training you do all this year.
I’ve packed the program with all kinds of cool exercises – you won’t get bored doing the same stuff all the time, you can believe that.
Also, I’ve sprinkled in several cool challenges throughout the month.
“Attack the Stack” is my favorite challenge. I filmed the demonstrational video for it yesterday, and it was INTENSE.
Attack the Stack is similar to the old bodybuilding exercise called “Run the Rack,” which involves hitting a serious of dumbbells, one after the other, either up or down the dumbbell rack, or both.
“Attack the Stack” is different though. This one involves a cable machine, so it can be done at any commercial gym, like the vast majority of what I have planned for August of Arms.
I’m saving Attack the Stack for later on, but if you want to see one of the cool moves I’ve got for you, check out Ab Wheel Isometric Holds…
Build Big Arms: Ab Wheel Isometric Holds
Might not look too tough, but try it pre-exhausted and for a few more reps, and it will blow your triceps up BIG TIME.
Here’s the thing about August of Arms, DIESELS.
This month is gonna be FUN.
Too often, I speak with coaches and lifters and it sounds like they DREAD their training, more than they LOOK FORWARD to it.
One of the biggest things I’ve done the last few years is I have made my training more enjoyable.
I don’t mean I go in there and screw around – not by any means.
But now, when I go into the weight room, I leave BETTER than when I went in.
I absolutely LOVE training, but there was a time during 2011 and 2012 where I HATED going into the gym.
You can’t be successful with your training, if you DESPISE even going to the gym.
Slowly, in late 2012 and even more so in 2013, I began changing my mindset about training.
It wasn’t ALL about stressing over the next competition anymore.
It wasn’t about hitting some crazy feat, or some far-off number on a certain lift.
It was about challenging myself, competing with myself, and actually having fun.
And lo and behold, these days, I’m stronger and performing better in just about EVERYTHING I could possibly want to anyway.
One of my biggest objectives with August of Arms is to make lifting FUN again for you, all while helping you see as much progress and value out of your training as possible.
I hope you decide to come along for the ride, and if you want updates about the program, just add your info to the box below.
All the best in your training.
Tags: arm training for size, bigger arms, bigger biceps, build arms, build arms up, get big arms, get bigger arms, train biceps
Posted in arm training, August of Arms, build bigger arms, forearm training, how to build bigger arms, muscle-building-workouts | No Comments »
Throughout the month of August, I trained arms every single day in order to bust through my current plateau and trigger a quick increase in arm size.
I called this August of Arms and used the hashtags #AugustOfArms & #31DaysOfArms when I put up updates on Facebook.
August of Arms:
The Tale of the Tape
I was successful in adding just under an inch to each arm over the course of the month. I took preliminary measurements and each arm was about 18″ on August 1st. I re-measured every 10 days.
August 1 Measurements:
By August 10th, I had added roughly a 1/2 inch to each arm. I saw no increase on August 20th, but on August 31st, when I remeasured again, each arm had increased to roughly 19″, cold.
August 10 Measurements (+/- 1/2″ Increase):
August 20 Measurements (No Change):
August 31 Measurements (+/- 1/2″ Increase):
This seems to have been a very common theme across the board as many, many lifters who approached and followed through the August Of Arms plan also saw solid increases of .5 inches to 1 inch and slightly above.
To really go out with a bang, on the 31st, I ended the month with a Big Arm workout, hitting both Biceps and Triceps with some of my favorite lifts from the great month of August.
Here are some of highlights from Workout 31 of #AugustOfArms
I am very happy with my results from this month-long experiment, and I plan on doing more focused training, just like this.
Stay tuned for more information on what is coming during September.
It is imperative you get your best email onto my newsletter, if you aren’t already.
The form at the top of the right-hand side bar will make sure you are notified every time I put up a new post on the site.
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I will have more information coming your way soon.
All the best in your training,
Tags: arm training, arm workouts, big arm workouts, bigger arms, bigger biceps, bigger triceps, build arm size, build arms, get bigger arms
Posted in arm training, build bigger arms, how to build bigger arms, how to build muscle | No Comments »
There are a couple of very sick, twisted and sadistic people out there who deserve to be punished severely.
They are Derek Poundstone and Jason Steeves.
Yes, that Derek Poundstone – the pro strongman competitor.
He’s the one that came up with this craziness.
The other one, Jason Steeves, is someone who I thought I was my friend, but now I know the truth – HE IS NOT – since he’s the one that introduced me to the challenge.
The way he put it, he was “helping me out” with a way to spice up my #AugustOfArms training this month.
But, I think he was actually trying to maim me, brother.
What is the Poundstone Barbell Curl Challenge?
Apparently, for some reason, Derek Poundstone thought it would be a great idea to try to curl an empty barbell for 100 reps.
I guess he started doing this a couple years ago, once a month.
Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it.
That’s where Jason Steeves comes in.
The conversation went a little something like this…
Jason: Hey Jedd, I see you’re doing #31DaysOfArms. Ever hear of Derek Poundstone’s 100-rep Empty Barbell Challenge?
Jedd: No man. What is that?
Jason: Oh, just try and curl a barbell 100 times. You’ll love it. It will change your life. Best thing ever. It will help you sleep better at night. You’ll never want to put sugar or salt on your food ever again. You’ll start getting discounts on your meals at fancy restaurants, and so on…
Jedd: OK, I’ll give them a try.
So I moseyed on down to the gym that night and tried it, and I couldn’t believe the PAIN in my biceps.
I couldn’t believe how quickly it went from being easy and feeling like a complete waste of time, to being so ridiculously hard!
I had to double check and make sure Poundstone or Steeves hadn’t actually snuck into my gym and quietly slid a 45-lb plate on each end of the bar, brother!!!
I think the first time I tried it, I got 24 reps and I couldn’t believe how pathetic I felt.
I must have been having a bad day.
I HAD to try it one more time.
Trying the Poundstone Empty Barbell Curl Challenge
Here is the second day I tried the Poundstone Empty Barbell Curl Challenge:
So I post the video above and who comes and leaves a comment below? Jason Steeves himself.
Jason: “You had more Jedd!!! Where was the fire to blast out another 15? The last rep looked just as crisp as the first. If you were really bagged physically I would’ve seen them slowing down. Get mad!! Get your 50!!!!”
Jedd: “I will do it again tonight duuuuuuude!”
True to my word, I picked my poison again and hit the challenge that night.
Here it was:
Poundstone Barbell Curl 100 Rep Challenge
And just like someone who is hooked on crystal meth, now, I can’t stop doing these.
Just like someone who gets hooked on pain killers, and they need more and more and more, now I even find myself trying this challenge WITH EXTRA WEIGHT ON THE BAR.
Do you see how crazy this is?
Poundstone Curls with Weight Added – Purely Crazy Barbell Curl Challenge
And now, just like a drug dealer who pushes their addiction on others, I’m pushing this Poundstone Barbell Curl Challenge on YOU, brother.
Honestly, just like I talk about in Call to Arms, I don’t like mindless reps when training PERIOD, let alone when training arms.
I don’t like just standing there and curling weight just to hit a target number.
I like squeezing each rep and having control over the bar or dumbbell, so that each rep has a purpose.
But this Poundstone Empty Barbell Curl 100-Rep Challenge thing has been different.
I want to keep on pushing the envelope to see where it will take me.
If you want a crazy, illogical, bicep curl challenge, then give this a try my friend!
Let me know what you think.
All the best in your training.
P.S. Regardless of the fact that the barbell is empty, it KILLS my wrists and forearms if I don’t use Globe Gripz. If Barbell Curls hurt you, you need to get some of these life savers.
P.P.S. I have no heat against Derek Poundstone or Jason Steeves regarding this Barbell Challenge. That was all a work.
Tags: arm training, arm workout, big arm workout, bigger biceps, build arm size, build arms, derek poundstone, derek poundstone challenge, get bigger arms, get bigger biceps, poundstone challenge
Posted in arm training, build bigger arms, how to build bigger arms, how to build muscle | 2 Comments »
Weighted Rope Curl Ups
I do a small amount of personal training here in my facility. I am lucky enough to have found some guys who will literally try anything I challenge them to do, and they often end up performing the exercises just as well if not better than me. One morning this week, my trainee and good friend Mark was here and I had him do an exercise for his Biceps that he said hit them very well. He liked it so much, I knew I had to try it later on in my workout as well.
Equipment Needed for This Lift
The way we performed this exercise was with a rope. The rope is about 6 feet long. If you do not have a rope, a towel will work fine as long as it is a nice thick towel. An old beat up towel is probably going to rip on you so don’t try it. We used two Pony Clamps to secure the weight onto the rope. That’s all you need!
Benefits of This Lift
I feel this lift is best used as a finisher for the Biceps. What I look for in a Finisher is something that just outright blows the Biceps up, pumping it full of Blood. I do the rest of my larger movements influencing the biceps (Chin-ups, Barbell Curls, etc) first and then use isolation movements like this to bring massive amounts of blood and expansion in. In addition, the pump and increased blood flow helps to fend off and recover from inflammation in the elbows and forearms (tendonitis, epicondylitis, etc).
How to Perform This Lift
The basic way to perform this lift is to grip the towel with the elbows positioned about 90 degrees. From there, you will take your top hand and shift it beneath the lower hand, keeping the hands in contact with one another with each re-grip.
Other Variations of this Lift
Instead of just maintaining a consistent angle of about 90-degrees, you can also vary away from that angle. In the video below, I start out with two sets where I keep my elbow angle around 90 degrees and then finish with a third set where I move throughout the ROM, changing a few degrees at a time. Both variations worked well for an awesome pump.
I definitely suggest you give this exercise a try. My arms were blown up for about an hour afterwards, and I even hit a bunch of Grip, so I’d imagine if this was the last thing I did, I would have had a pump for much longer.
Weighted Rope Curl Ups
Now here is a quick demo. Sorry for repeating some of this information in the video. You will see that once I get up to 75-lbs, this exercise is damn challenging. Feel free to change up the weights to make the exercise work for you.
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Tags: arm training, bigger biceps, build forearms, how to build muscle, muscle emass
Posted in accelerated muscular development, forearm injury prevention recovery healing, how to build muscle, how to improve fitness and conditioning, muscle-building-workouts | 2 Comments »
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