Short bicep head training

Here's the article i was talking about in the previous post. if you want to read the whole discussion, here's the link: http://forum.bodybuilding.com/showthread.php?t=243948

from bodybuilding.com posted by fitnessman

I wasnt blessed with big arms. I can look at weights and chest and legs grow. I am short (5'9") and have short arms with no low bicep to speak of. Over the past 20 plus years I wanted arms over 18". It was not until I learned how to train my arms properly that I made that goal. I am in hopes of hitting 19" within the next year.Now this is intended for folks with a high bicep. You can determine by holding a bicep pose with your palm facing your ear, fingers extended and joined. Now with other hand if you can put two or fingers between bicep and forearm, welcome to my world! You have no low bicep, never will and I wish I knew that years ago. I wasted so my of my youth training with low bicep movements that would never produce.Here are the tips:Best one first: Preacher curls are a waste for us with no low bicep. Dont even think about doing them. BUT ALAS there is a spin to this movement!! You can still use a preacher bench..What you say? For us with no low bicep the preacher bench is backwards. Too much on an angle, which targets the low bicep...Want your bicep to grow like NEVER before? Drum roll.....................DO YOUR MOVEMENTS ON THE PREACHER BENCH BACKWARDS!!Sound crazy? Nope Larry Scott made his arms some of the best ever (IMO) by doing this. Here is how it works, it simple really. Put your chest on the padded part of the preacher bench and take EZ curl bar and put on the seat. Curl to your nose and squeeze and hold for 2 sec at top of movement. Depending on make/model of preacher bench EZ bar curls may not work (I havent seen one yet that dont) How ever this just as well if not better with dumbells. Dont lean back to far and try to stay OVER (big key) the weight. The squeeze at the top of movement is key.Second best: Close grip EZ curls off an incline bench. Bench needs to be at 45 degree angle or so. Get on the bench and have spotter hand you the EZ curl bar. Curl up to nose. Squeeze and hold at top of movement for 2 sec. Make sure you unwind fully at bottom of movement. Rep range is up to you..BUT When done with last rep hold at top and do 4 burns. A burn is a 1/4 rep (at top) Again hold and squeeze at top of movement for 2 sec. Your should be begging for mecry with these.Third best: 4 X 4 DB curls. Off incline bench, 45 degrees or so. Get in bench making sure head stays against bench. Do four full reps with a squeeze and hold at top. At bottom of movement make sure to keep palms OUT! DO NOT allow palms to rotate inward. After the 4 full reps (you are at top of movement now.. Do four 1/2 reps. Come 1/2 way down ( no more than half) and HOLD for 2 sec.Now should be thinking I am going to die at this point, but we are not done. You are at bottom of movement (get some deep breaths..You are going to need it) Do four half reps. Come half way up and hold for 2 sec. Do not allow palms to rotate in at bottom of movement.I do one or two of these movements each bicep day. Another key is to do a power movement first. heavy EZ curls or heavy DB curls to stimulate all the muscle fibers. I have done all three of the above from time to time, but it makes it hard to type for a few days..LOL!These three movements are great folks. Oh yah you low bicep guys can use them as wellAnother point: I see alot of guys with nice sized arms but poorly developed forearms. I mean think about it. How many times do you really see guys training forearms hard? For overall bicep growth the forearm play a big role.I feel the best movement overall for forearms is the reverse grip EZ curl. It will also hit the peak of the bicep if you throw some burns or 1/2 reps in at top of movement.2nd best would be the BB wrist curl as heavy as you can go (safely) making sure to unwind ALL the way at the bottom of movement.

Bulk, damn it. Bulk!

You know, I got a lot of crap to talk about in this post. I haven’t posted for a while and I’ve run into quite a few idiots in the past couple of days. First, let’s talk about those people who still want to lose fat and cut. THIS IS NOT THE TIME TO DO THAT! What in god’s name have you been doing the past 8 months? Chugging down on those m&m’s, that’s what! I woke up at 5 am this morning, and there was no light whatsoever. The sun didn’t start coming up til 6 am, and it was as cold as hell. You want to do cardio in that kind of weather? Ah f***, who am I kidding? You aren’t gonna do cardio anyway. You’re just gonna bitch and brag about how you don’t have time to exercise and what not and you’re gonna try to eat salad all day. Look, if you’re overweight and you wake up early in the morning, do your cardio, follow a “sane” diet, and lift weights with good results… good for you. If not, then SHUT THE HELL UP! Nothing is worse than a fat ass going on and on about how he should lose weight and that it’s not healthy to be in his situation and what not… AND DOESN’T DO A THING ABOUT IT!! they just freakin’ complain!!! Of course, college students are the worst. They have classes at 11 am, and say that they can’t wake up early to do cardio. You can’t wake up at 9? You don’t have time? Well, freakin’ make time! I don’t mean to offend my friends, but some of them really piss me off when it comes to “getting in shape”. I swear, some of them spend 3 or 4 hours playing a game of halo every single freakin day, and then they tell me that they don’t have time to work-out. Seriously, if you don’t have time, shut up and don’t go around telling people how you need to lose weight and what not. Accept who you are… and shut up!

Let’s talk about bulking up for a second here. You cannot, and I repeat, you cannot gain a significant amount of muscle mass without gaining that beautiful fat that comes with it. If you eat 200 grams of protein and 100 grams of carbs a day and you weigh 160 lbs, you aint gaining s***. I’m going on a clean bulk right now and I’ve gained so much fat, it’s not even funny. I still have 3 months to go!!! Anyway, my point is, don’t be afraid of fat when you’re bulking. You know how to lose it when you cut, right? (who the hell am I kidding). If you aren’t gaining atleast 2 lbs a week, you aren’t eating enough.

Squats and deadlifts, go hard and heavy on these exercises. Nothing builds muscle mass like these two exercises. Don’t get me wrong here, I’m not talking about doing 135 lbs on squats for 10 reps. I’m talking nothing less than 315 lbs. It won’t take much to get there, really. Just make sure you use proper form, a back support belt, and if you got knee problems, use some knee wraps. As for deadlifts, it’s the king of building upper body mass. Please, always use proper form on these exercises cuz you’re gonna have to go really heavy on them. Now, the gym I go to is full of old people. So, I don’t blame them for not doing squats or deadlifts. But the younger people that go there are just pathetic. I’ve only seen a couple of them doing deadlifts, but they do it with the barbells that are used for curling. You know, the ones that weigh 80 lbs. That’s just sad. And squats, god, The most I’ve ever seen anyone do was about 225 lbs for a couple of reps. COME ON! Those two exercises are core exercises. Don’t take them lightly.

Well, this is the last thing I’m gonna talk about, and it’s pretty important. I’ve been gifted with very responsive arms. I mean, If I grab a can of coke and lift it, my arms start to grow. Lately, my biceps have been lagging like crap. It’s been like this for over a year. My triceps kept on growing, but the biceps just wouldn’t budge. I searched and searched and searched for a long ass time for anything related to that. All I could find was the usual “focus on compound movements”. Well, recently I came across a great discussion that was started by a fellow called ‘fitnessman’ on bodybuilders.com. He was talking about the long head bicep, and the short head bicep and how to train each one. Well, almost everything works with the long head bicep, but the short head is quite different. To know if you have a short, or long head, flex your bicep as if you’re doing a front double bicep pose with one arm. When your forearm is perpendicular to your bicep, look at the empty space between the bicep and forearm. If you can fit a finger or two (two fingers should feel a bit tight) in that space, you have a short bicep head. To those who have 11 inch arms, I’m talking about fully developed biceps, and not someone who’s been training them for 2 weeks. Anyway, I tried fitnessmans method of training, and for the first time in around a year my biceps felt sore the next day (which is a good thing). Tell me if you’re interested, and I’ll send you a link to the discussion.

The Off Season

Well, ramadhan's over and it's time to stuff myself silly. I've decided to do a clean bulk this year, because, to be honest, I just hated the way i felt and looked last year. I only gain fat in the "spare tire" region, which transelates into 12.5% bodyfat = 38 inch waist+big ass love handles. Right now I weigh 82 KG (~180 lbs) @ 7% fat. Just thought i'd share my diet and training plan with you guys incase one of you feels like joining in on this crap.
Training:
sat: chest+abs
sun:back+calves
mon: bis+tris
tue: delts+traps
wed: legs
thu+fri: off

I'll be doing 18-22 sets for large muscles, and 12-16 sets for small muscles. You might think this is too much, but since i've got my life organized, recovery will be a piece of cake.

Diet:

6:00 AM
8 egg whites, 2 whole eggs, 2 slices of low fat cheese, 1.5 cups of oats, honey, 1 glass of skimmed milk, multivitamin, vitamin B-comples, 2000 mg glucosamine HCL.

9:00 AM
9 ounces chicken breasts, 3/4 cup brown rice (measured before cooking), water

1:00 PM
9 ounces chicken breasts, 3/4 cup of brown rice, water

4:00 PM
50 grams of BCAA (2:1:1 ratio of leucine:iso-leucine:valine) with 2 liters of water during workout

5:30 PM
100 grams of glucose, 50 grams of whey protein, 500 ml skimmed milk

6:30 PM
10 ounce beef burger, 2 large potatoes, diet soda

8:30 PM
50 grams of whey protein, 6 table spoons of oats, 500 ml skimmed milk

That all adds up to around 5000 calories (430 grams of protein, 500 grams of carbs, and 130 grams of fat). I'll only go by this diet from saturday til wednesday night. Other than that, i'll just eat anything whenever i'm hungry.

If you need any help on bulking, just email me at bu_selmo@yahoo.com with "diet" as the subject. If you want advice on cutting, i'm not in the mood! wait til march :p