06 July, 2009

Bigger arms in 1 day

Just show me a man who will say "I don't care about my biceps size". If you'll find one - he is not a bodybuilder for sure because if he is a bodybuilder he'll never say this way. Are you a bodybuilder? Yeah? So let me tell you something. The method I wanna tell you about had been used by some great bodybuilders including Arnold Schwarzenegger who had applied it exactly before the contest. The method he used is to pump the biceps all the day making a set or a couple of sets each hour during the day. As he revealed later it had made his biceps looking much bigger on the stage.

Combination 1

Exercise Hammer curls
Just 1 second to raise and 4 seconds to lower the weights.
You might experience weakness in the wrist with standard dumbbells curls on the last few reps of a set.
As hammer curls have a neutral wrist position, this is largely eliminated.
Stand with your feet shoulder-width apart holding a dumbbell in each hand (as shown in the picture) with your palms facing in.
Just curl the weights up one at a time until they reach your shoulders. Contract your biceps, then slowly reverse the motion.

Lying triceps extensions
2 seconds to raise and 2 seconds to lower the weights.
Lie face-up on a bench or on the floor with your feet flat (as shown in picture). Hold a dumbbell in each hand above your chest.
While keeping your upper arms perpendicular to the bench, lower the weights so they end up next to your ears.
Pause, then straighten your elbows to return the weights to the start.

Combination 2

Bench dips
4 seconds to lower yourself, explode upwards as fast as you can.
Take a bench and grasp it’s sides with your arms fully extended. Step forward until your legs are extended. Your arms should remain straight, supporting your weight.
Bend your elbows to lower your glutes towards the floor. Straighten your arms to press yourself back up to the starting position. Feel free to collapse back onto the bench once you’ve completed your reps.

Overhand curls
1 second to raise the weights and 4 seconds to lower them.
This will really emphasize your forearm muscles, which will stop you looking like a pair of biceps on legs. Stand with your feet shoulder-width apart holding a dumbbell in each hand.
Rotate your arms so that your palms face behind you. Curl the weights up until they reach your shoulders. Contract your biceps, then reverse the motion and slowly return to the original position.


I have organized the eating and working out into specific times to make it easier to follow.

Breakfast - 7:45am
4 Hard boiled Eggs
6oz. cottage cheese
4oz. brown rice
3oz. hash browns
10oz. skim milk
some kiwi or pineapple
4oz. ground beef
3 digestive enzyme tabs
5 free-form amino acid tabs

Snack - 10:15am
make a shake with:
pineapple juice
1 egg
2 scoops carb powder
2 scoops protein powder

Lunch - 12:40pm
make a shake with:
2 scoops protein powder
10oz. water
any type of berries

Snack - 3:10pm
same as previous snack
plus 5 free form amino acid tabs

Dinner - 6:00pm
6oz. steak
1 baked potato
4oz. brown rice
small salad of your preference
some kiwi or pineapple
10oz. skim milk
3 digestive enzyme tabs
5 free form amino acid tabs

Snack - 9:00pm
2 hardboiled eggs
4oz. cottage cheese
some kiwi or pineapple
10.oz skim milk with 2 scoops protein powder
3oz. brown rice