If you want to learn how to build muscle quickly, you likely want to develop some big arms. Here's an effective bicep routine which will blast your arms into massive new growth.
Bicep 21 curls have been around a while, yet most trainees rarely do this routine. Why? Because it is pretty brutal and it hits your biceps so hard that doing it every work out would be considered over training. Most people who do bicep 21's will only do them once a month, they are that powerful.
Here's how to do perform 21's:
Warm up your biceps sufficiently, doing light weight curls. When you are ready get a barbell with a weight you could curl for normally for 10-12 reps.
Here we go. Your first set of 7 reps are going to be partial "half curls", from the bottom straight arm position, to just parallel with the chest, then back down. Next you will do 7 reps starting from the parallel chest position all the way up to the full curl ending position. Again, these will be half curls.
Finally, you will do your last 7 reps as full curls, from bottom position all the way to top. This will be a total of 21 reps, and your biceps should be blazing.
Trainees who do this routine extremely intensely, slow and controlled, with a heavy weight, will be unable to perform another set of 21's. Their biceps will be fried.
But other trainees may include another set or two of 21's if they didn't nail it the first time through.
Want to learn how to build muscle quickly and develop a whole new physique in only 6-12 weeks?
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