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In-Set Stretch Superset With Dumbell
Curls For Bigger Biceps

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If you want GREAT biceps...and I mean biceps that fill out your T-shirt (guys) or look great in a tank top (ladies), this superset is going to become one of your best friends...it's incredibly effective for targeting the biceps with extreme tension and stretch in a combination movement that will your arms twitching (in a good way).

This technique is what I call an "in-set" superset, where instead of doing one exercise all the way through first, then going to the next one, you will instead alternate reps of two different exercises that may share a common position (this is the easiest way to go).

By alternating reps of two different exercises (which changes the angle of tension on the muscle fibers), you target more overall fibers in the target muscle in one set, leading to greater overall tension and muscle growth.

It's an incredibly powerful technique and one of my favorites!

This variation of the technique is going to throw in an additional challenge...you're going to be alternating a stretch-focused exercise in with the other exercise. In this case, you'll be using an incline dumbell curl alternated with a seated dumbell curl.

The incline dumbell curl exercise really puts a great stretch on the biceps, when done correctly. We're also going to adjust the movement (body position and tempo) to focus on that stretch position, maximizing muscle fiber recruitment when you go back to the seated dumbell curls.

The other main reason to do stretch-position exercises is fascial stretching.

Fascia is the tough sheet of connective tissue that surrounds your muscles and keep them pretty much in place. One theory of muscle growth plateaus holds that this fascia constricts further growth so in order to achieve that growth, you have to actively stretch the fascia to give the muscle room to grow.

I've found this to be pretty much right on the money...with targeted stretching, I believe you CAN achieve significantly greater muscle growth.

And that's what THIS exercise is going to target...

First, set up an incline bench and grab a couple of light to moderate weight dumbells. You DO NOT want to go heavy on this one...going to heavy will ensure you don't get very many reps, which will decrease the time under tension in the exercise. We want moderate weight and TOTAL control, to maximize the combined effects of the exercises.

Sit about 1/3 to 1/2 the way up on the inclined face of the bench and set your feet on the seat.

In-Set Stretch Superset With Dumbell Curls For Bigger Biceps

The reason for this will be clear when you switch to the incline curl.

Perform TWO reps of the seated dumbell curl exercise, keeping your palms forward all the way up and down. DO NOT rotate your hands during the exercise - this immediately takes tension off the biceps and we want to make sure and keep it on.

In-Set Stretch Superset With Dumbell Curls For Bigger Biceps

As you come down to the bottom of that second rep, lean back and lay your upper back over the top end of the incline bench.

In-Set Stretch Superset With Dumbell Curls For Bigger Biceps

Lay back until you are as far back as you can. This position opens up your rib cage while the dumbells pull your shoulders back and down, dramatically increasing the stretch on the biceps. If you've never tried incline dumbell curls with this setup, you're going to be in for a shock with how much better it works!

In-Set Stretch Superset With Dumbell Curls For Bigger Biceps

HOLD that stretch position for at least 3 to 5 seconds, letting the weight pull your biceps into that stretch position.

Now curl the dumbells up, again keeping your palms forward.

In-Set Stretch Superset With Dumbell Curls For Bigger Biceps

Lower them back down into the stretch position then sit up and back into the seated dumbell curl position.

In-Set Stretch Superset With Dumbell Curls For Bigger Biceps

In-Set Stretch Superset With Dumbell Curls For Bigger Biceps

Repeat the sequence, doing two reps of seated dumbell curls alternated with one BIG stretch rep of the incline dumbell curl.

Aim for at least 3 to 5 reps on the stretch exercise.

Remember, perform these with STRICT form and tight control. There should be NO momentum here at all. If you resort to momentum, lighten the weight or it'll defeat the purpose of the technique.

One thing I will tell you up front...this technique is NOT comfortable. In fact, it's extremely UN-comfortable. That's why it works so well...fascial stretching isn't a fun thing to do but the benefits of it definitely make up for the discomfort.

When you're done, you will most likely have achieved a MASSIVE pump as blood rushes into the bicep muscles.

This exercise combination is one of the effective bicep-builders you can do...you'll get fascial stretching, comined with increase muscle fiber activation, combined with serious muscle tension. Your biceps WILL respond.


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