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The Animal
Introduction
At
first
glance
the
Biceps
are
quite
a
simple
muscle
group.
They
have
one
end
at
the
shoulder
and
the
other
anchoring
itself
by
the
elbow,
right?
Wrong!
Even
though
it
is
one
muscle
with
two
single
heads,
(
hence
the
word
Bicep,
“bi”
meaning
two
and
“cep”
meaning
head
)
it
can
be
separated
into
inner/outer
thickness,
length
and
height.
Performing
different
exercises
or
utilizing
specific
angles
will
place
more
of
an
emphasis
on
an
individual
aspect
of
the
muscle.
For
example
to
hit
inner
bi’s
you
use
a
wide
grip
on
a
barbell
curl
and
to
emphasize
the
outers
a
close
grip.
How
to
perform
the
perfect
Biceps
exercise.
One
of
the
most
important
aspects
involved
in
Biceps
training
is
to
actually
use
your
Biceps.
Sound’s
logical,
but
all
too
many
times,
people
use
there
Delts,
Backs
and
even
Forearms
far
too
much
to
help
them
lift
the
weight.
The
key
to
a
perfect
curl
is
to
only
move
your
arm
at
the
elbow.
Whether
it
be
sitting,
standing,
dumbbell
or
barbell,
no
part
of
your
body
should
move
except
your
arm
at
the
elbow
joint.
It
is
all
too
easy
to
drop
your
shoulder
into
the
movement
and
thus
bring
in
other
muscles
like
the
deltoids.
This
also
applies
to
swaying
elbows
that
cause
you
to
enlist
more
help
from
your
back
muscles!!
To
get
the
idea
of
what
I
am
talking
about,
place
your
elbow
on
your
desk
and
lower
your
arm
so
it
is
flat,
with
your
palm
facing
up
and
the
back
of
your
hand
touching
the
desk.
Imagine
that
you
are
griping
a
dumbbell
by
clenching
your
hand
into
a
fist,
but
keep
the
back
of
your
hand
on
the
desk.
Now,
only
bend
your
elbow
to
move
your
forearm,
keep
your
wrist
un-curled
and
in
a
straight
line
with
the
rest
of
the
arm.
When
you
reach
the
top
of
the
movement,
this
is
the
peak
contraction,
look
how
far
it
is
away
from
your
shoulder.
Holding
that
position,
take
your
elbow
off
the
desk
and
place
it
by
your
side
so
it
is
pointing
straight
down
at
the
floor,
look
where
your
hand
is
now.
It
should
be
about
8-10”
away
from
your
shoulder.
This
is
the
peak
contraction,
any
closer
to
your
shoulder
and
you
are
using
it
to
lift
the
weight.
In
edition,
if
your
elbows
aren’t
kept
tucked
in,
then
your
back
and
shoulders
are
lifting
the
weight.
Full
Range
of
Motion
and
Failure
You
must
use
a
full
range
of
motion!
Most
people
do
not
take
the
weight
far
down
enough.
Allow
the
weight
to
come
as
far
down
in
the
movement
as
possible,
literally
straightening
your
arms
out.
This
is
performed
easier
with
dumbbell’s
as
opposed
to
a
barbell,
but
even
so
get
them
as
straight
as
possible
feeling
a
complete
stretch
in
the
muscle.
I’ve
known
people
who
have
spot
on,
perfect
form
in
warm-up’s
and
then
when
you
give
them
a
difficult
weight
to
lift
and
they
look
like
a
chicken
with
its
head
cut
off.
Get
in
the
Groove
When
training
biceps
you
need
to
get
in
a
groove.
As
stated
above
it
is
just
an
up
and
down
movement
of
the
forearms.
When
you
train
your
bi’s,
imagine
that
you
are
in
a
groove
and
that
it’s
impossible
for
you
to
move
your
arms
from
side
to
side
during
the
lift,
up
and
down
is
the
only
way.
So
where
is
the
groove?
It’s
different
for
every
person
and
so
it
becomes
impossible
to
come
up
with
a
generic
place,
I
recommend
that
you
experiment
and
find
out
what
you
feel
places
the
most
stress
on
your
biceps,
more
than
likely
that
is
your
groove. Face
it,
90%
of
the
time
you
have
bad
form
you
know
it!
The
other
10%
of
the
time
your
partner
knows,
so
it’s
not
as
hard
as
it
sounds
to
carry
this
out.
Less
Speed
more
Haste
This
is
the
classic
case
of
the
hare
and
the
tortoise,
and
we
all
know
who
won
that
race.
It’s
the
same
with
Biceps
training,
perform
the
exercise
with
a
slow
motion.
You
need
to
understand
that
it’s
time
under
tension
that
counts.
Bi’s
like
to
be
trained
quite
slowly
in
comparison
to
other
muscle
groups
and
often
it
is
a
great
shocking
principle
to
train
them
extra
slow.
I
am
talking
around
5
seconds
for
the
positive
and
10
seconds
for
the
negative.
During
this
workout
you
would
not
do
as
many
sets
and/or
exercises.
note:
time
under
tension
is
the
amount
of
actual
time
that
the
muscle
group
is
forced
to
work
Frequently
asked
questions
How
do
i……
….get
that
vein
running
along
my
bicep
to
stick
out?
Simply
put,
you
must
get
a
serious
blood
pump
into
your
arm.
The
more
the
better!
For
example,
if
you
had
a
hose
spraying
water
on
full
and
wanted
more
water
you’d
get
a
fatter
hose.
This
concept
is
the
same
with
arms,
if
your
Bicep’s
are
saying
“BLOOD
BLOOD
give
me
blood”
then
your
heart
will
pump
and
pump
and
eventually
your
body
will
adapt.
"
If
I
have
a
bigger
vein
then
this
will
be
easier(
capillarization
).
"
Often
vascularity
comes
with
time
and
experience,
thus
the
longer
you’ve
been
training
the
better
your
vascularity
will
be.
In
addition
this
is
a
question
of
Body
Fat
Percentage
(BF%),
you
need
it
to
be
quite
low
so
the
vein
can
be
seen.
If
you
have
a
high
BF%,
then
you
will
never
see
this
vein
in
its
full
glory.
….get
that
immense
blood
pump?
Dropsets,
Supersets,
Trisets
etc.
Basically
just
loads
and
loads
of
training,
hard
training,
high
intensity,
which
will
increase
the
need
for
blood
to
your
bi’s.
….get
a
peak
like
Mount
Everest?
This
is
a
classic
example
of
the
need
for
ExtendedPeak
Contraction.
If
you
hold
the
exercise
you
are
doing
at
the
top
range
of
motion
it
will
help
you
gain
that
peak
like
never
before.
….get
bigger
arms?
If
you
truly
want
huge
arms
you
will
need
to
train
them
like
a
complete
physco,
especially
since
I
find
they
are
one
of
the
easiest
muscle
groups
to
plateau.
But
never
over
look
the
fact
that
the
Triceps
account
for
2/3rds
of
your
arm,
with
the
Bicep
making
up
the
other
third,
so
hit
them
hard
as
well!
….How
can
I
keep
perfect
form
in
an
exercise?
There
is
one
thing
that
I
found
that
works
well
with
biceps
training.
Before
you
lift,
stare
into
space,
the
mirror
or
simply
close
your
eyes
and
go
into
your
own
zone.
While
doing
this,
imagine
executing
the
exercise
with
perfect
form.
This
visualization
makes
it
much
easier
to
keep
focused
for
the
set.
….lift
heavier
weights?
This
answer
is
really
for
the
guys
amongst
us.
When
you
go
into
the
gym
please
leave
your
ego
at
home
or
at
least
in
the
locker
rooms.
Lifting
bigger
weights
comes
with
training,
but
believe
me
if
you
lift
a
30lbs
dumbbell
with
perfect
form
then
you
will
grow
twice
as
much
as
using
a
40lb
dumbbell
with
no
form
at
all.
Train
up
to
your
limits,
not
the
to
the
limits
of
the
guy
who
is
next
to
you.
….shape
my
Bicep’s?
This
isn’t
as
hard
as
people
make
it
out
to
be.
As
I
stated
earlier,
it’s
one
muscle
but
with
4
different
aspects.
Do
not
neglect
any
one
of
them!
Train
your
inner
bicep
thickness
with
a
wider
grip,
outer
with
a
closer
grip,
upper
with
peak
contraction
and
lower
with
a
emphasized
stretch
at
the
bottom
of
the
movement.
Prioritize
the
parts
that
are
lagging
by
training
them
harder
and
you’ll
get
HUGE
guns
before
you
know
it!!
With
a
much
clearer
outtake
on
training
your
guns,
you
will
succeed
all
the
more
in
my
8
week
biceps
Blitz!
To
read
about
it,
click
here.
Animal
Out!!!
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