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…

 


5 star reviews! Get THT Training Totally Free below or buy on Amazon

 

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


 

(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 Anabolic Cookbook

Extremely easy anabolic recipes with simple ingredients that makes fueling muscle growth feel like a cheat meal! Bars, cookies, pizza, ice cream...see pics and recipes here.

Advanced T.H.T. Training

A brand new workout including 9 x advanced "Shock & Awe" hypertrophy techniques to ignite pounds of new gains! It's "Game-Changing" time! Got at least 1yrs training experience? It may be time to go advanced! You've never trained like this before. Get all the details here.

The Arm Blast Experiment

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

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

Mark McManus’ Progress Down The Years

This'll be a fun post. I've decided to put together an article cataloging my own progress down through the years. Ever notice that other gurus on the web sell a new training program every few months, but yet their own bodies aren't getting any better!? What's up with...

Best Bodybuilding Supplements UK

Where do I get my bodybuilding supplements? If you've been a long time reader of my blog, you probably already know. The great thing about this company is that not only do they make the highest QUALITY bodybuilding supplements in the UK, but they're also the cheapest....

Why Are Prisoners So Buff?

Ever hear this from someone? "Why Are Prisoners So Muscular?" It's usually in response to advising them on how much protein or food they need... "Well if that's true then why are prisoners so buff?!". I want to respond to this because it's a question that's put to me...

Partial Chest Flys Are Better Than Full Range

Let me be upfront and get the controversy out of the way early... Partial Chest Flys are a much more effective exercise than Full Range Chest Flys. Why do I say that?   After a few inches from the bottom of each rep, there is very little resistance placed on the pecs...

Penn Jillette Loses A Shed Load Of…Muscle

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Did you hear about the magician Penn Jillette's weight loss? It's an interesting story and I've watched loads of videos on YouTube of him talking...

The Protein Works Review

I am now using and highly recommending The Protein Works as my go-to supplement company. I came to start using their products when searching for an all-natural whey. My diet is pretty much all-natural except for when it comes to whey - they're all sweetened with...

Instagrammer Gets A Shredded Six-Pack

* 3 X MUSCLE GAINS * SIZE GAINS IN 2 WKS * 100% FREE 🙂 CLICK HERE TO DOWNLOAD How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan One of my Instagram followers got in touch with me a few days ago...dude is ripped! He's looking good!...

Should I Take Creatine On Off Days?

Wait...have you downloaded my free THT workout yet for fast muscle gains? If not, click here to do that now. You'll love the gains. (see here for legit before and after pics). So are you wasting your money by taking creatine on off days, or are you doing something...

How Can I Even Up My Arm Size?

* 3 X MUSCLE GAINS * SIZE GAINS IN 2 WKS * 100% FREE 🙂 CLICK HERE TO DOWNLOAD How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan QUESTION: Mark, one of my arms is bigger than the other. How can I even them up? ANSWER: Firstly, this...

The Sunshine Vitamin That Can Save Your Life & Boost Your Performance

I've been taking the "Sunshine Vitamin" for over a year now. It's cheap, effective, and you should be including it in your daily supplementation schedule A.S.A.P. In fact, as you'll soon see, it's really more of a hormone than a vitamin. I'm going to show you some...

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)

Share This