'ALL HARDGAINER VIDEOS! - https://www.youtube.com/watch?v=Z_6TnZAt3_M&index=1&list=PLacPhVACI3MPznswtcCZslN5zIcggcdX0 *READ FULL ARTICLE WITH PHOTOS* https://muscularstrength.com/article/Three-Biceps-Exercises-Skinny-Guys-Hardgainers This next installment for the STRETCH, FLEX, OVERLOAD SERIES will be focusing on building bigger BICEPS! Remember guys, this advanced technique was specifically designed to help YOU hardgainers build muscle by creating a stronger mind-muscle connection, but anyone can take advantage of this technique to bust through a muscle building plateau. In fact, biceps have been a weak point for me and I have just started implementing these exercises into my weekly routine because while my arms look big when I flex, I really want that “softball look” when my arms are straight down. The way this works is that you’re going to be performing a triset of 3 different exercises. The first exercise will place the majority of the resistance during the negative, when the biceps are a fully stretched. The second exercise will place the most resistance on the biceps when fully flexed. Then, after the biceps have been pre-exhausted with those two specific movements, the third exercise will place the maximum load possible on the on the entire biceps, when we know that they’ll be at their weakest point and required to do the majority of the work, rather than other muscles taking over the movement. In a nutshell, the first two exercises will help establish a stronger mind-muscle connection and the third one will destroy the biceps using as much weight as possible. As for the routine itself, you’re going perform 8 – 10 reps per exercise and complete 4 rounds of all three movements, ONLY resting 60 – 90 seconds after you complete 1 round of all three exercises. Remember it’s a TRISET, so there is no rest between exercises and you are going to complete 4 TOTAL ROUNDS. Warm-Up Before you get started with this routine, I recommend you do some sort of shoulder stretch. You’re not going to be putting your shoulders in a compromised position, but you are going to be sitting them back pretty far in the first exercise. Two warm-ups that I like to do that are super quick are… Shoulder Breakers: Get a bungee, stretch it out so it’s tight, then go back and forth over your head, all the way down to your butt and thighs (one touch of the butt and one touch of the thighs counts as 1 REP). Keep your arms straight while using your shoulders to move your arms, and aim for 2 sets of 12-15 reps. Dumbbell Shoulder Rotation: Grab a light dumbbell (5lbs or less), then lay on the floor on your back. Keep your knees bent as if you were about to perform a crunch, but always keep your back flat on the floor. Exercising one shoulder at a time, hold the dumbbell in your hand, and put your arm flat on the ground at a 90 degree angle, with the dumbbell also on the floor by your head. While keeping your upper arm flat on the floor, using only your shoulder twist your arm so that the dumbbell and your forearm move towards your waist. Only twist as far as your mobility will allow you – DO NOT force the movement. Again, aim for 2 sets of 12-15 reps per arm. Stretch: Incline Dumbbell Biceps Curl If you’ve never done this exercise before, it might be very beneficial for you to start at a 30 percent incline because you’ll be pulling your arms back quite a bit. However, if you’ve got the flexibility or have done this exercise before, I’d drop it down to 45 percent, as that’s going to give you a deeper stretch throughout the movement. To perform the exercise, you’re going to hold each dumbbell in your hands, then lean back on the bench. You’re going to keep your elbows back, so that they are basically vertical when in the stretched position. Make sure your palms are facing forward the entire time. If you have the dumbbells twisted IN, then you are doing it wrong. Come all the way up as far as you can, keeping your elbows back and flexing your biceps hard at the top, then return to the starting position. Go as heavy as you can while maintaining proper form. If you can’t do all the reps, it means you are going too heavy. Remember, you’re not too worried about how much weight you’re lifting here. The aim is volume, and focusing on that mind-muscle connection. Make sure you always control the movement. *CONTINUE READING HERE* https://muscularstrength.com/article/Three-Biceps-Exercises-Skinny-Guys-Hardgainers Program Selector - Get The Right Program For You! - https://muscularstrength.com/Program-Selector ---------------------------------------- Subscribe To My Channel - https://www.youtube.com/user/ScottHermanFitness ---------------------------------------- 1 on 1 Online Coaching - http://muscularstrength.com/consultations ---------------------------------------- DOWNLOAD MY APP! – iPhone & Android! https://muscularstrength.com/phoneapp ---------------------------------------- MORE TIPS! - https://www.instagram.com/ScottHermanFitness'
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