With biceps, much of the work should include a very forceful squeeze at the end of each rep. The hard flex will drive blood into the muscle.
The incline concentration curl is great for hard contractions. Just push the dumbbells together and squeeze the heck out of them.
related posts
Tip: The Best Substitution for Dips
Can't do dips? Train your chest and triceps with this bodyweight move instead.
TJ Kuster February 11
Tip: The Frog Jump
Part of Neural Charge Training, the frog jump involves the glutes and hamstrings, whereas a vertical jump is more pure quads.
Christian Thibaudeau May 20
Joint-Friendly Training
Coach Nick has new ways to build strength and size for the lifter with wounded knees, shell-shocked shoulders, or a balky back.
Nick Tumminello January 20
Jack Up Your Arms With Mechanical Drop Sets
With mechanical drop sets, instead of reducing the load, you switch to a new but similar exercise by changing the grip, angle, etc. The result is a whole lot of burning and a whole lot of growth.
Christian Thibaudeau September 8