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A Pure Pump
13May/2015

A Pure Pump

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A Pure Pump

Build boulder biceps faster than ever with supersets and a focus on the brachialis muscle.


Demonstrated by Jeff Leech | Images Dallas Olsen

 

TURNING YOUR BICEPS INTO PERFECTLY FORMED PEAKS SHOULD BE AN IMPORTANT GOAL FOR ALL GUYS WHO HIT THE GYM REGULARLY. Nothing says ‘this guy lifts’ more than two boulder biceps busting out of your sleeves, but height isn’t the only factor. If you’re struggling to get that width you’re chasing you might need to start taking the brachialis into consideration. The brachialis is a rope-like knot of muscle found on the side of your biceps that provides support to the muscle and gives your upper arms their shape.

To test how your brachialis works, try this: with a relaxed hand, bend your arm into a fully contracted position. Now, if you clench your fist and squeeze your forearm you should feel the brachialis harden. Next, flex your fist back so your palm faces towards the ceiling, here you will feel the contraction move from your brachialis towards the peak of your biceps. With this in mind, you should be performing your curls with a clenched fist and forearm (‘hammer grip’) if looking to increase girth.

To optimise stress placed on the brachialis, ensure that flexion doesn’t begin in the biceps as it normally would with other arm-day training regimes. For this workout, the weight should be ‘pushed’ upward through the fist, forearm, biceps complex; squeezing each muscle as you go. Apply as much power as you can – but don’t “pump it”. Instead, you want to get that pure pump from controlled, heavy lifts. Keep this routine up and the width of your biceps will soon catch up to the peak, giving you two man-sized biceps you can be proud of.

SUPERSET 1

Standing EZ-Bar Curl


SETUP: Take an underhand grip on the EZ-bar. With your feet hip to shoulder-width apart, chest up and eyes focused forward, hold the bar in front of your thighs. Your hands, wrists and forearms should be locked in alignment.


ACTION: Keeping a tight grip on the bar, curl close to your body toward your chest. Get a hard peak contraction at the top of the movement and resist it as you lower back to starting position. Maintain wrist tightness throughout and minimise swing. 

Standing reverse-grip EZ-Bar Curl


SETUP: Take an overhand grip on the EZ-bar. Your elbows should be down against your sides and your hands, wrists and forearms should be locked in alignment.


ACTION: B Keeping a tight grip on the bar, curl close to your body toward your chest. Get a hard peak contraction at the top of the movement and resist it as you lower back to starting position. Try not to leverage backwards.

 

 

 

Super Set 2

 

Cross-body Hammer Curl


SETUP: Standing tall, keep your chest up and your elbow pressed against your side. Take a dumbbell with a hammer grip. Palms should be facing your body and your hands, wrists and forearms should be locked in alignment. 

ACTION: With your elbow still braced against your rib cage, tighten your grip as you curl across your chest. Get a hard peak contraction at the top of the movement and resist it as you lower diagonally back to starting position. Alternate arms and avoid twisting your wrists or arching backwards.

 

Seated Single Arm Hammer Curls


SETUP: On a seated incline bench, take a pair of dumbbells in each hand, ensuring your wrists and forearms are locked in alignment. Arms should be hanging down by your sides. 

ACTION: Without flaring your elbow, tighten your grip as you curl upwards, alternating arms for each rep. Get a hard peak contraction at the top of the movement and resist it as you lower back to starting position.

 

 

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