Men with massive biceps usually have some tricks and techniques for building muscle in their outstretched sleeves. A proven routine that is responsible for immeasurable flex sessions is the biceps curl 21s protocol, which encourages the lifters to progress through uninterrupted curl reps on top pumps in various positions-bar to perform the curls-there are no reason why you can not turn the script around and use another device or posture to pump yourself. This version of Men's Health Fitness Director Ebenezer Samuel, C.S.C.S. puts you in the position to make sure that all this volume does not ruin your reps.
"Bicep curls 21
The solution – remove any opportunities that would allow you to cheat." The spider curl generally positions you ideally to actually push your bicep; If you do it in 21er style, you will get optimal bicep contractions, "he says. Now you can not just slow down every phase of the curl. you really have to.
To cope with spider curls at the age of 21, you'll need an adjustable bench and a pair of dumbbells – if you need a pair, check out this Bowflex option.