Free Massive Muscle Building Workout for Bigger Biceps

By Jim Smith, CSCS

Dear Champion Friend,

Welcome to The Gun Show!

No, I do not mean the one where you see a lot of Battle Dress Uniform’s or old men with beards down to their chest, looking at a Luger that Rommel had strapped around his ankle. I mean The Gun Show were the armory consists of your GUNS! That’s right, your biceps and your triceps!

When you fist started to lift weights, chances are the first exercises you did where:

1. Barbell Curls
2. Barbell Triceps Extensions.

While these are fine exercises, there is much more to building huge guns. Read on and I will tell you how to turn your .22’s in to .50 caliber Desert Eagles.

1. Train Compound Movements: I don’t know if I can say anything else that hasn’t already been said about compound movements. They use a ton of muscle and they get you thick and strong. You train your legs and upper body with compound movements, so your arm training should be no different.

Also, before we get on a roll here, remember that the triceps account for about 2/3 of all of your upper arm size, so prioritize accordingly.

For the biceps I like to use chin ups. When you do curls (barbell or dumbbell) it is a single joint movement. We kick this up a notch when we do chins, especially close grip chins. Action is taking place at the elbow joint (elbow flexion) as well as the shoulder joint (shoulder flexion). Few biceps movements allow this to occur.

Also, when doing chins you are using your body weight which is probably more than you could ever curl with a barbell or a dumbbell. Added to that, you can externally load the movement to increase it’s difficulty. For triceps, I have found that close grip 3 or 4 Board presses are excellent strength and mass builders. For big triceps just press and extended and do it heavy!


2. PUMP IT UP!:

After you blast your biceps and triceps with heavy compound movements, get some blood pumping through the muscles with some basic single joint movement exercises. DB curls, DB hammer curls, Incline DB Curls, triceps push downs, DB extensions, single arm cable extensions etc., all work well to get blood rushing into your muscles.

This helps with growth and recovery. By getting blood moving through the muscle you promote recovery via oxygen and nutrient rich blood, and you also promote growth via cross sectional increases to the muscle fibers. Think high rep stuff here.


3. Form is everything:

Just like any other exercise, form is everything when doing Gun Show work. One of the reasons I like doing chins for the biceps is that it is impossible to cheat. You cannot hyperextend your back to get extra reps. It’s either you get it or you don’t.

Either way, when doing bicep and tricep work, make sure to pinch your shoulders together and keep your wrists and elbows in-line. Do not cheat for the sake of handling more weight. Remember, you can’t get big Guns if you are injured.

I hope this gives you some insight on how to train your arms for the Gun Show. Follow the sample below and watch your Guns become something that will make Dirty Harry’s Day.


Sample Vanity Work Day:
1. Chins: 5 sets of max reps (2 min rest)
2. Close Grip 3 Board Press: 5 x 5
3. DB Incline Curls: 3 x 12
4. Band Triceps Pushdown: 3 x 20

If you are looking to build the absolute best Muscular body, then I urge you to check out the Accelerated Muscular Development program and see why experts like Ross Enamait and Alwyn Cosgrove are loving this amazing program.

Powerful Workout Muscle Pumper “Super Fruit”!

Those of us who eat 45lb iron plates for breakfast LIVE for that awesome “pumped up” feeling you get after an intense set of bicep curls, right?

That muscle “pump” is the result of a naturally occurring molecule, nitric oxide (abbreviated “NO”), that dilates blood vessels, increasing blood flow throughout your body.

Bottom line…

…the more nitric oxide you have in your body, the more of a “pump” you’ll get from your curls, flyes, presses, etc.

(And yes…the “pump” DOES help increase muscle size as over time by promoting capillary expansion, increasing blood pathway size, and increasing nutrient update.)

So how can you increase your natural levels of nitric oxide for a better pump?

How To Increase Nitric Oxide To
Build Muscle Fast

Sure, nitric oxide supplements (NO2) have become all the rage in the supplement industry for nailing that “pump”.

I even include my own personal “do-it-yourself” nitric oxide booster supplement in my book on how to make your own bodybuilding supplements.

Here’s an easy way to naturally increase NO2 for more muscle gains…

About 30-45 minutes BEFORE your workout…

…eat an ORANGE!

Oranges are high in VITAMIN C which are a potent “protector” of nitric oxide levels in your body, thereby making more available during your workouts.

Then, in your post-workout protein shake, throw in ANOTHER orange (preferred) or pour in about 1 cup of natural orange juice.

This double shot of vitamin C will pack a powerful pump punch that will have you feeling good…and looking good!

Post-Workout “Muscle Pumper” Recipe

In a blender, combine:

• 1 cup of fat free plain yogurt

• 1/2 cup unsweetened vanilla almond milk

• 1/4 cup raw honey

• 1 whole orange or 1 cup natural orange juice

• 5 frozen strawberries

• 1/2 frozen banana

• 2 Tbsp flax oil or coconut milk

• 2 scoops vanilla whey protein isolate powder

Blend…chug…BUILD!

Mahmooda Sultana Foundation Trust

 

Masses of our country are faced with complex problems in the modern age. The fact that people are being grinded by gigantic problems like poverty, ignorance and lack of basic facilities etc is not hidden from any one. Most of our people are deprived of the basic health facilities. One third of our population does not have clean drinking water. If measured from the other countries in terms of health, education and income, the sad fact crops up that Pakistan ranks at lower position than others. 60 million population of Pakistan out of total 160 million is deprived of clean drinking water. More than 100 million people are illiterate. Thousands of children die due to lack of proper medical facilities. Hundreds of thousands do not have proper food to feed themselves two times a day. Poverty is a great stumbling block and stunts the educational careers of countless promising Pakistani students. Girls of marriageable age cannot get married due to lack of financial resources and dowry etc. There is no public arrangement for looking after widowed, helpless and the poor in society. There is a need to make practical efforts for the welfare of the suffering humanity in these deplorable conditions.

I categorically believe in Huquq-ul-Ebad (rights of the human being) along with Huquq-Allah (rights of Allah) I also believe in helping the needy persons in a way that even the other hand should not know about it. I have been practicing this way of helping deprived people for years. 2005 was the most distressed year of my life when my beloved mother passed away. Putting aside the grief of my personal loss, I decided to broaden my efforts towards public welfare and two years after in Ramazan 1428 Hijri (September, 2007) this dream came true in a way that Allah enabled me to establish a welfare foundation to serve the needy persons on a large scale. I named it Mahmooda Sultana Foundation (MSF) after the name of my mother. With the help of philanthropists in the society I have broaden my efforts in giving hand to people. So lets join hands with me in helping and facilitating the people who are in dire need of our support.
You will find, as you look back on your life, that the moments that stand out are the moments when you have done things for others. Believe me no act of kindness, no matter how small, is ever wasted.

How to Donate:

Bank Details:
Bank name: United Bank Limited Al Rahman Branch I.I Chundrigar Road, Karachi
Account title: Mahmooda Sultana Foundation Trust
Account #: 010-3033-4
Branch Code: 1234
Swift Code: UNILPKKA

Postal Address:
Mahmooda Sultana Foundation Trust,
2nd floor Laher manzil,
Mahmooda Sultana Street,
I.I . Chundrigar Road
Karachi. Pakistan