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The perfect workout for a quick biceps pump
By Redmann Wright
 
For those days when time isn’t on your side, you can always hit arms. Sure, 15 or 20 minutes in the gym might feel worthless if you’re used to 90-minute workouts, but look at it this way: You already know that if you skip a workout, it’s going to bother you all day and maybe into tomorrow. That’s why we have this Plan B biceps blaster.
A quick pump will help you feel like you put in work today, which leaves you satisfied, de-stressed, and ready to tackle the next task, but it also offers some legitimate hypertrophy benefits. Evidence recently presented at the International Symposium on Strength Training in Madrid showed that more than 20 weekly sets per muscle group per week resulted in almost double the average growth compared to less than five weekly sets. While more may be better, there is clearly a sweet spot that can be reached in a 15- or 20-minute window.
This workout also gives your body a change. As we know, shocking the muscles every once in a while is the prescription to induce growth. These three exercises are slightly off the beaten path. They are also bilateral, meaning they will take less time than an exercise such as a concentration curl. This combination of unfamiliar exercises, short rest periods, and bilateral motion adds up to a workout that is fast and efficient.
With this in mind, here is our quick Plan B biceps workout for when life gets in the way. It is just enough to get that great pump you want and make it to that next meeting, appointment, or deadline. IM
Dave Draper-Style Forehead Curl
You’ll begin this exercise like a typical curl, with the weight starting from waist level. Stand with your feet

http://www.ironmanmagazine.com/plan-b/

http://www.ironmanmagazine.com

 Posted on : June 10, 2017
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