Can I give you my free workout?

Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)

 

* 100% FREE

* SIZE GAINS IN 2 WKS

* 3 X MUSCLE GAINS

CLICK TO DOWNLOAD THE FULL ROUTINE

 

(or click here for real before and after pics and more workout details)

Knowing how to build bigger, more muscular biceps is about 3 minutes away if you read this post.

Are you using the very best exercises to train your biceps? You need to know…and you need to start using them right away!

But how do we determine what is the best exercise for the biceps…or any body part for that matter?

I was having this discussion with a fellow trainer a few days ago and I explained, “We actually need to look at the FUNCTION of a muscle in order to find out how to train it in the most effective manner possible”.

So what is the function of the biceps?

Look at your hand. Go. I mean it. Look at it. Now turn your palm to face upwards. Your bicep was mostly responsible for that movement. Do it again and put your other hand on your bicep as you do it. You’ll feel your bicep contract as you do it. The movement is called supinating the hand and is the first function of the biceps.

The second function of the biceps is to flex the elbow joint, bringing the forearm up towards your shoulder – think of the movement your arm makes when doing a regular barbell curl.

Therefore, any movement that has the hand fully supinated and flexes the forearm joint will be an optimally effective bicep exercise.

Ok, now that I’ve got that cleared up. What are the 3 BEST ways to get this done. Let’s have a look…

 


TheCover164TopPostsTired of not getting the results you want? I promise to change all that! You'll see size gains in weeks with my free THT training package because it's based on the true scientific principles of muscle-building.

 

 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE 🙂

CLICK TO DOWNLOAD

 

(note: all the following exercises are a part of my free THT training program).

Click here to discover what the 3 best exercises are for building your #biceps Click To Tweet

 

(1) CONCENTRATION CURLS

 

The American Council on Exercise commissioned exercise scientists at the University of Wisconsin to find out what the most effective biceps exercise was. The result…CONCENTRATION CURLS.

Not a surprising result given what I have just stated above. Total muscle activity was measured via wireless electromyography (EMG) machine. Electrodes were placed on the biceps brachii, anterior deltoid, and the brachioradialis.

Here’s a video of me demonstrating concentration curls with proper form. Be sure to subscribe to my YouTube channel here.

 

(2) CABLE PREACHER CURLS

 

My favourite bicep exercise. It maximizes muscle fiber recruitment in the biceps, but also keeps tension on the biceps at every point on the range of motion (technically called ‘Constant Tension’).

The problem sometimes with standing barbell or dumbbell curls is that the resistance starts to ‘fall off’ the biceps at the mid-point of these exercises.

But you’ll notice with cable preacher curls that even a the very top of the rep, you have to fight to keep it there. I call this point the Peak Contraction Point (the point where most fibers are recruited), so it’s important that the resistance is maximal when in this position. Here’s my video demo…

 

Guys who have been through my hyper-intense Arm Blast Workout know how to make good use of these to put well over 100% of their 1-rep max on their biceps. Going >100% may sound impossible, but it certainly isn’t.

If you cannot do these at a preacher station, simply do lying cable curls as I demonstrate below…

 

(3) CHIN-UPS

 

Maximally recruiting the muscle fibers of a small muscle like the biceps usually necessitates the use of isolation movements. But Chin-Ups are an exception to the rule (using an ‘underhand’ grip). They meet the criteria very well and EMG tests have demonstrated clearly that they are incredibly effective at stimulating growth in the biceps.

I haven’t yet shot a demonstration video for Chin-Ups, but it’s in the works (coming soon). In the meantime,here’s a pretty good tutorial for chin-ups.

But proper form is all-important here. Basically, LET YOUR BICEPS DO THE WORK. All the “swinging around” I see going on these days is not going to do much of anything for the biceps (not to mention it just looks hilarious).

If you can do more than 12 good reps, add weight by using a dipping belt.

Click here to discover what the 3 best exercises are for building your #biceps Click To Tweet

 


 

For all of the above, and in keeping with THT training guidelines, select a weight for each set that forces positive failure anywhere between the 8th and 12th rep.

Questions, comments? Ask below and I’ll be happy to help you out 🙂

Train With Intensity!

Mark McManus

JnRw170-154P.S. Just letting y’all know in advance that there’ll be a fresh intake of clients for my Jacked ‘N’ Ripped member’s site on Wednesday 6th July 2016. Doors are open for 48hrs.

JnR is where I privately coach members on the “holy grail” of building muscle and losing fat at the same time. Putting an end to endless bulking and cutting cycles.

You’ll lose blubber & set a NEW BODY FAT “SET POINT“ – and keep it there FOR LIFE. And at the same time you’ll pack on muscle and strength like never before with the added and free bonus of ADVANCED THT training. Coming Wednesday 6th July 2016. I’ll keep you all posted by facebook and email.

Get Totally Shredded Fast

Get ripped at blistering speed without losing muscle and keep gaining in the gym. Also, you get your abs or you get your money back! That's the power of Mark's Total Six Pack Abs program. More details here.

Buff Baking Cookbook

Extremely easy anabolic recipes with simple ingredients that makes fueling muscle growth feel like a cheat meal! See pics and recipes here.

Chest Blast Workout

3 Workouts | 7 Days | Up to 3 inches in chest growth! A workout that will fry every muscle fiber in your pecs and literally force new and permanent growth...fast! More details here.

The Leg Blast Workout

An explosive training package for fast leg gains! 1 week | 3 x 90 minute workouts | "hyper-intense" techniques = big & fast leg gains. Up to 3 inches in growth. See more details and testimonials here.

The Arm Blast Experiment

Gain up to an inch on your arms over the next week with new, "hyper-intense" training techniques that force new arm growth. The workout is based on the results of an online study Mark from MuscleHack set up. More details here.

Jacked n Ripped

Jacked 'n' Ripped

The MuscleHack "members-only" site for total body recomposition i.e. building muscle and burning fat at the same time. The "build & burn code has been cracked". Member intakes only once every 2 months. More details here.

"Please add me on social media so we can stay in touch" ~ Mark McManus

Facebook | Instagram | SnapchatTwitterGoogle+

HERE ARE THE SUPPLEMENTS I HIGHLY RECOMMEND

Great News! MuscleHack readers can get 10% off all supplements forever!

Just use the links below and add the code 'MUSCLEHACK' at checkout.

GO TO MYPROTEIN UK/EUROPE

GO TO MYPROTEIN USA


SOME OF MY FAV PRODUCTS

The supps I get on a regular basis are:

 

Back By Popular Demand! The THT 2.0 Training Cycle (part 1)

A lot of people have RAVED about their gains on this cycle of THT! So you wanted it back….you got it! Here we go… Tired of not getting the results you deserve? Are you not sure who to believe or what the best strategy is? You can build MORE MUSCLE in LESS...
Read More

MuscleHacker’s Blueberry Protein Pancake Recipe

Ready for some pancakes that actually fuel muscle growth? 😀 I formulated this tasty treat myself out of frustration quite honestly. (The pics in this post are from a batch I made just yesterday.) I wanted a snack that was high in protein but didn’t have whey...
Read More

19 Yr Old Kid Gains 19lbs & Adds 2 Inches To His Arms In 5 Months

Philosopher Bertrand Russell once said that, “The very best proof that something can be done is that someone else has already done it”. I second that – big time! For the start of  a new year, I have a story from you from a 19yr old hardgainer skinny...
Read More

Low GL Breakfast Muesli Recipe

Here’s a healthy, ‘low-glycemic load’ muesli recipe to get you started in the morning. What I suggest you do is keep the following ingredients together in a large container; that way you can just pour it out like cereal from a box (just make sure you...
Read More

When And How To Take Creatine

I want to clear up any confusion about supplementing with creatine. This is the DEFINITIVE guide to maximally effective creatine supplementation. In the past I have experimented with (and encouraged readers to experiment with) 2 different approaches. The 2 methods...
Read More

Trapezius Workouts. 9 Ways To Get Your Traps To Grow

If you’re unsatisfied with the size of your traps, give me just 3 minutes here and I’ll give you some advice that will have them GROWING again in no time! If I had to name the one exercise that attracts the most negative feedback from trainees, it would be...
Read More

How To Build Up Your Upper Chest

I think everyone has some body parts they’re not happy with. It doesn’t matter how long you’ve been training, there’s probably still some body part that just irritates you. For me it’s shoulders and upper chest. Don’t get me wrong;...
Read More

Why 5×5 Workouts Don’t Build Maximum Muscle

Have you tried the 5×5 workout? Do you know someone who has? Were you frustrated at the lack of size you gained on the program? If so, this article is for you. Now, strictly speaking, if you are: a beginner, or have fantastic bodybuilding genetics you can build...
Read More

Muscles Not Growing? Ok, Try This…

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
Read More

Can I Give You My Free Workout?

* 3 X MUSCLE GAINS

* SIZE GAINS IN 2 WKS

* 100% FREE

Cool! Click here to take you to the download page. (or check your email for the download link)

Cool! You are going to love your fast gains on THT :)

Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT).

Cool! Click here to take you to the download page. (or check your email for the download link)

Cool! You are going to love your fast gains on THT :)

Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT)

Cool! Click here to take you to the download page. (or check your email for the download link)