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,
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:
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August of Arms
The Funnest Month of Training is Just a Few Days Away, Brotherrrr!
August of Arms 2017 has been updated and is ready to go.
This year’s program is totally overhauled, in an attempt to bring you the best version of August of Arms ever.
What started in 2014 as just “going to the gym and doing whatever random stuff I could think of,” has gradually evolved into a more and more purposeful month of training, which is also full of fun.
This year’s program is based around a new set of Test Lifts. I modified them this year for a few reasons:
- feedback that I’ve gotten from past customers
- changes that I’ve made in my training recently
- to give a change of pace to those who have followed August of Arms the last couple of year
- and I feel they match better to the goal of building BIGGER and STRONGER arms
The training you this month is based around improving your performance in the Test Lifts, helping you build bigger, stronger arms, and get the most out of your training, with purposefully selected exercises.
August of Arms truly is the Ultimate Arm Training Specialization Program.
To give you an idea of some of the new stuff I’ve got planned for you, I thought I’d post some of my own Test Lifts.
The first Test Lift I’d like to share with you is the Bodyweight Close Grip Bench Press. I plugged this one into the August of Arms program because for a time earlier this Spring, I did a mini-run at the 225lb Bench Press for Reps, like is done in the NFL combine. I liked it so much, that I built it into AOA 2017.
Bodyweight Close Grip Bench Press
Here is my official Pre-Test video for the Bodyweight Close Grip Bench Press.
Don’t worry if you can’t do your bodyweight on the Close Grip Bench. I go over some alternatives you can take in August of Arms.
I’ll be sharing more Testing Results as I complete the Pre-Test Lifts for August of Arms.
If you’re ready to build BIGGER, STRONGER Arms, then pick up your copy of August of Arms 2017 today.
All the best in your training.
Tags: aoa, aoa 2017, august of arms, august of arms 2017, build big arms, build big biceps, build bigger arms, build bigger biceps
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Last week, I tried curling 80lb Dumbbells for the first time in a little while. The cross-body tension had really been bothering my back for quite some time. But it was feeling pretty good here, recently so I gave it a run.
80lb Curl Initial Test
This test didn’t go very well. Maybe I wasn’t warmed up very well. Maybe I was kind of tired. Maybe something was just a little off, but I didn’t get very many reps.
80lb Curl Second Test
About a week later, I tried the 80’s again, and was pleasantly surprised with how many reps I got: 5 with the Left arm and 4 with the Right. No idea why my left is stronger or has better endurance, but it has been that way for a few months.
85lb Curl Initial Test
After the PR at 80, I figured I’d better try out the 85’s. I have never curled these 85’s before, and in fact have only been able to curl 85’s one other time, if memory serves.
I approach arms like this. Sure, I want them to be big, but I want them to be strong too.
That’s why I have a double-sided goal for my arm development of 20″ biceps, cold (no pump) and to one day be able to curl 100lb Dumbbells.
All the best in your training.
The official August of Arms period has come and gone, so I wanted to share with you my results.
First off, I’ll say that August was an absolute mess for me, as far as Arm Training goes.
A new contest, Living Legends, where big money was at stake, required a proper deload period, so I did no training for several days during the month.
I also hurt my right index finger early in the month, which made several exercises impossible without substantial pain, so I was relegated to repeating many exercises more times than I’d like.
On top of that, I couldn’t even train the Close-Grip Bench Press, one of the benchmark lifts of August of Arms.
All of this resulted in poorer overall performance than I have seen the last two years.
But hey, sometimes stuff happens and you have the make the most of what you can do and just move on.
August of Arms 2016 – Measurements
I failed to do pre-measurements of my biceps at the beginning of the month, so I do not know where I started the month (another mistake I made), although I do know that in March I measured my arms and both were right around 18.5 inches.
I ended this month at right around 19″ for both arms.
August of Arms 2016 – 135lb Barbell Curls – Max Reps
The first test was Barbell Curls with 135lbs for as many reps as possible.
I began the month with 7 reps on the 135lb Barbell Curl for Max Reps.
I was able to improve to 9 reps by month’s end. You’ll see the reps are much quicker at the end of the month, as technique improved, as well as strength.
August of Arms 2016 – 30lb French Press x 100 reps AFAP
This drill, while the lightest weight, is actually probably the hardest to get through, because the pump is pretty significant and the dynamic nature lights my triceps insertions up. I started the month off with a finish of 2:09.
By the end of the month, I saw a very decent improvement, completing all 100 reps in 1:50.
August of Arms 2016 – Poundstone Curls – Barbell x 100 reps AFAP
The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down.
To my surprise, without working the Poundstone Curl since last August or September, probably, I was able to get all the way to 100 reps without any breaks or pauses, motoring straight through in 2:00 flat. This was the fastest I’ve ever gotten this, according to my spotty records.
I was able to do the same thing at the end of the month, as well, shooting straight through all 100 reps in 1:38, just completely blowing away all the previous attempts I’ve ever taken.
The 4th test, which I didn’t do, was the Close Grip Bench Press. My pec insertions felt like they were on fire when I did a warm-up set of 225 at the beginning of the month, so I completely waived that off and didn’t do any Close Grip Press training during the month, although I did do some Dumbbell Crush Press throughout the month, which never hurt at all.
So, to wrap up, while I was disappointed in my arm measurement by the end of the month, it’s pretty hard to be upset with improvement across the board on the testing lifts.
There’s no doubt that August of Arms works, since all three years my performance measures went up and all three years I saw size improvements.
Want Bigger Arms? THIS is Your Program
I’ll also say that this is the best my arms have felt in a while. Last year, I did something to my left biceps and forearm doing a heavy set of Reverse EZ Bar Curls, either near the tail end of August or sometime in September, and that bothered me for a looooong time. As a result, I didn’t do much arm work during the end of 2015 and throughout 2016, because so many movements irritated those areas.
The biggest disappointment for me though, was the fact I missed so many days. Sure, some of them were for good reasons, like the off-time I took to re-energize for Living Legends, but there were still a few days where I just didn’t get the work in.
The first day I missed stung me really bad, and felt like an absolute heel. Then the deload took place, when I was trying to get my index finger healed up, and with each day of no arm training, the sting was a little less, a little less, a little less.
It reminded me of skipping leg days back in college. You do it 2 or 3 Fridays in a row, and it gets easier to do every single time.
I don’t like that feeling, and thankfully, once Living Legends was done, I was able to get back in the groove. By the end of the month, I felt like a steam engine train, ready to conquer every corner and hill in my path, and I feel I finished on a high note.
In fact, I’m feeling very motivated to keep the arm work going.
I REALLY want 20″ arms.
The plan going forward is to hit biceps twice a week, and triceps, once a week.
The plan is to hit biceps on Mondays and Saturdays. Triceps will be Thursday or Friday mornings, along with Back, depending on which day it falls on.
I’m going to continue to work on a combination of Biceps Strength, which heavier weights and lower reps, and Biceps Volume with lower weights, higher reps, often done in combinations of 2 or 3 exercises.
I think with that sort of set-up, I’ll have plenty of time to recover between each arm workout, so I’ll be able to attack Arms hard on each of those days.
I’ll also do my best to re-measure every 2 weeks and re-test on Poundstone and 135lb Barbell Curls the last week of each month. I’m gonna have to choose a different Triceps exercise or two for those tests, since the Close Grips are bothering my pec and the One Arm French Press were bothering my Triceps tendons.
Stay tuned for more intense arm training coming your way soon.
All the best.
Is WRIST PAIN Holding Back Your Arm Training?
FIX IT with This Program:
August of Arms Update
Today is August 20th, so I did a Re-Measure Day.
To give you a re-cap, I started off the month, just under 19″ by a little bit. On the 10th, I was right around 19.25″, and now, it’s looking like I’m up to about 19.5″.
I gotta say, I think the biggest growth has happened in my triceps, especially my left one. Every so often, I’ll see my tris out of the corner of my eye, and think, “WOAH, they definitely seem bigger.”
Now I wish I would have taken a before and after measurement of my triceps flexed…oh well.
Hey, as small as the growth is, it’s still progress. And I’m beyond PUMPED to see it. This little experiment has worked so far, two years in a row.
I’d love to hear how your progress is going. Please leave a comment below.
If you’d still like to get your copy of the August of Arms Program, the low price of $27 is good through the entire month. Get it today => August of Arms.
You have the right to build BIG ARMS, and you can start doing it today!
All the best in your training.
Tags: "big biceps", biceps, build big arms, build big biceps, build big triceps, build bigger arms, build bigger triceps
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Making 2014 MY YEAR
If you are not yet subscribed to my YouTube Channel, click that link in order to do so.
I hope you have been having a great year. I set out to make this year MINE from the get go, and I am loving it.
One of my initiatives going forward to make more posts here at the site to share more of what is going down in my training, but being a subscriber to my channel is the absolute best way to make sure you are not missing anything.
Here are some cool things I am pretty proud of that have taken place this year, but I haven’t had the chance to post here.
Inch Dumbbell Plus 10lbs
The Inch Dumbbell weighs 172-lbs and has a handle that is 2 & 3/8″ in diameter. There are many ways to add weight to an Inch Dumbbell, but perhaps the strictest way to do so is to actually set the plates on top of the globes. Any rotation of the dumbbell whatsoever and the plates will fall right off, so this method shows you have excellent control of the implement.
Earlier this year, I was able to hit a lift on Inch + 10lbs.
Robo Blob Lifts
Last last year, I partnered with a local steel company to get Fatman Blob Replicas made. Our replicas, currently called Robo Blobs, are machined directly from steel billets and carved to the perfect flawless shape of a Fatman Blob.
For the longest time, I could get NO AIR underneath my Robo Blob, until finally after several months I was able to break it free from gravity’s hold. One small break was all I needed.
Shortly after, I was able to lift the Robo Blob with about 2.5pounds added, as well.
Monster Dumbbell Curls
Over the last couple of years, I have expanded my obsession from not just developing a strength in the lower arms in the form of tremendous grip strength, but big and strong arms OVERALL. This year I have decided to set myself a goal of 20″ arms COLD, meaning not with a pump, but just walking around, regular sized.
I have been told that this is an IMPOSSIBLE goal by some, at least impossible to do it without chemical assistance, but I am determined to do so with the use of a mix of training methods, including heavy training, high volume, and other extreme tactics.
So far, the strength improvements are coming along nicely, as this year I was able to set some new PR’s in the Dumbbell Curl. Below is a set of 80-lb Curls.
A few months later, I was also able to curl 85’s.
One objective I set out for is to keep the Dumbbell Curls strict. Often, when people post Dumbbell Curl videos, there is a substantial amount of throwing going on, and I try to avoid that as much as possible.
There’s still a lot to catch up on. Like I said before, make sure to subscribe to my YouTube Channel, and be sure to sign up for my email newsletter as well.
All the best in your training.
Want to Order a Robo Blob? Go here => Diesel Robo Blob
Want to Build Big Arms? Answer the Call to Arms today.
Tags: blob, blob lifting, blob replica, build big arms, build big biceps, inch dumbbell, pinch grip
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