If you want some new bicep growth use this old-school workout trick that saves time and gives you bigger biceps!

Set 1: 35lbs, 8 reps
Set 2: 30lbs, 8 reps
Set 3: 25lbs, 8 reps
Set 4: 20 lbs 8 reps

That’s it! A quick and intense bicep workout you can throw in when time is short and you want bigger biceps to fill out those shirtsleeves.

Give it a try for some bigger biceps and let me now what you think by leaving a comment on the blog, that is, if you can type afterwards;-)

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Here’s an awesome arm workout that I have been having fun with during my short Dad Fitness “meathead” style muscle building program.

It involves Wave Loading and Antagonistic Supersets to build strength AND build muscle at the same time!

It’s been a LONG time since I did some bodypart training and had an “Arm Day” but it’s been really fun to go old-school in the gym for a few weeks and focus on building some rock-solid muscle.

…and with these new techniques I can definitely see a difference in my muscle size and density after a few short weeks!

So if you’re looking for a NEW workout to build bigger and stronger arms give this one a try and you will be bursting out of your shirt-sleeves in no time!

Awesome Arms Workout

A1 Close Grip Preacher Curls, (7,5,3 Wave Loading), 1st wave set of 7, 5, 3, 2nd wave, set of 7, 5, 3, 90 secs rest

A2 Close Grip Bench Press, (7,5,3 Wave Loading), 1st wave set of 7, 5, 3, 2nd wave, set of 7, 5, 3, 90 secs rest

B1 Incline Hammer Curls, 4 sets of 6-10 reps, 60 secs rest

B2 Decline EZ-Bar Tricep Extensions, 4 sets of 6-10 reps, 60 secs rest

C1 Zottman Curls, 3 sets of 10-12 reps, 60 secs rest

C2 Rope Tricep Cable Pushdowns, 3 sets of 10-12 reps, 60 secs rest

A1-A2 means do one exercise set, rest and perform second exercise set, or if you’re in a rush for time don’t rest at all in between exercise supersets!

PS. If you want a cool new muscle building workout program from one of the most innovative trainers in the fitness industry, Nick Nilsson has just
released a program called “Mad Scientist Muscle – Build MONSTER Muscle With Science-Based Training” and I have to say, this looks like his best program yet.

Anyway, definitely check this out now!  This info could seriously save you YEARS of muscle-building frustration

==> Mad Scientist Muscle (click here now to check it out)

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Last week I posted a video showing you warmup exercises for your workout. Performing a proper warmup is the first piece in the puzzle of having a perfect workout.

It’s especially important if you live in a colder climate like me where it’s currently -50 degrees Celsius with the windchill!  Yeah you read that right…minus 50 degrees Celsius.  So I make sure to add a couple extra minutes to my workout warmup when the temperatures drop to these insane levels…

If you started your workout off right with a dynamic warm-up, now its time to call it a day with a proper cool down. This is when you should be doing some old school static stretching, which basically consists of stretching a muscle as far as your flexibility will allow and then holding that position for 10-15 seconds.

Static stretching is of value primarily for preventing or correcting excessive muscle tension and establishing proper muscle length at the joints, both of which will improve movement efficiency.

This type of stretching is best performed post-workout or several hours after the exercise session. Always easy into a stretch while gradually increasing the range of motion as your flexibility improves.

Here is my stretching routine that I make sure I do after EVERY workout…

Let me know some of YOUR favorite stretches by posting a comment below!

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I CRINGE every time I see some clown stroll into the gym cold off the street and start loading up the bar without completing a proper warmup.

Coincidentally it seems the same people who neglect this important part of their workout are the same people complaining about shoulder pain or back pain and wrap themselves up like a mummy before their workout with wrist wraps, elbow wraps, knee wraps and the infamous weight lifting belt for EVERY exercise so they can manage to get through their workout.

Even though I don’t recommend the “old school” warmups of walking on a treadmill for 5 minutes and then static stretching before your workout, (which I will explain in a future post) it is still a lot better than doing nothing at all!

What I do recommend is a Dynamic Warm-Up before you workout, so here is my current warmup I do before EVERY Dad Fitness workout to enhance muscular activation and increase joint mobility.

Give this one a try or let me know what you do for your workout warmup by leaving a comment below…

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