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.

Stay Shredded

Stay shredded all year – no more long cutting cycles. If you’ve ever gotten ripped abs only to lose them a few weeks later, you need to know the secrets of staying shredded without fasting and without giving up cheat meals. I’m ripped all year – you should be too! Details here.

Shoulder Blast Workout

In Jan 2019 a bunch of 'lab rats' tested the New Shoulder Blast Workout and gained up to 2.5 inches in shoulder size in 7-10 days! There is a very specific type of training stress that works uniquely well for the shoulders. You're about to target it...hard! More 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

I highly recommend MyProtein for all your supplement needs.

 

GO TO MYPROTEIN UK/EUROPE

GO TO MYPROTEIN USA

1 More CONFIRMED Reason Not To Do Cardio!

It should come as no surprise to you by now that I think that doing aerobics/cardio in addition to your lifting program while on a GAIN cycle is... * Stupid * Nonsensical * Counter-productive * A waste of time * And a waste of energy and RECOVERY ability... ...but...

How To Eat Keto At McDonald’s

If you’re on a keto or low-carb diet, you can still eat at McDonald’s. Here are many options for you split into 3 Categories – breakfast, burgers, and others.

Margarine or Butter?

Is margarine healthy? Should you use margarine or butter? The short answer is: Use butter! The long answer: Use butter and read everything below 😉 Margarine or Butter It's actually a choice between a natural product (butter) and plasticized oil (gross!). Plasticized?...

Free Workout Plan Builds Muscle & Fitness Fast!

If you want to build muscle in the shortest space of time, you’re going to want to read this article. The workout plan I illustrate for you guys here will help you achieve your goal of maximum muscle in minimum time.

Ep 004: How You Can Build Muscle & Lose Fat At The Same Time

. MuscleHack Show Podcast 4 - How To Build Muscle & Lose Fat at the Same Time *The play button is at the bottom of this post*. Or... Listen on iTunes Here [uk iTunes here] (please do leave a positive review, guys - thank you) YouTube here     |     Soundcloud...

5 Things I’ve Learned That Have Improved My Muscle Gains

Today I'll give you 5 tips that will undoubtedly improve your gains...if you use them. My training has hardly changed over last 5 years. It's still intense with enough rest between workouts for full recovery and growth. However, the 5 points below are relatively new...

The THT 2.0 Training Cycle. How To Train Your Back (part 13)

Another MASSIVELY important day for overall size and strength gains! Why is training your back so important? Apart from being a very large body part that has the potential to add POUNDS of muscle to your frame, it has a knock-on effect on your progress in other...

What Muscle Gains You Will Make In Your First 10 Weeks on T.H.T.

Want to start THT? Have you trained THT-style before and are wondering whether or not to do it again? You should! I'm unapologetic when I say I fully believe that you'll make better gains on THT than on any other program out there. And don't put it off.  It's the...

ARNOLD’S SECRET CHEST MOVE. TRY THIS!

During the Golden Era of Bodybuilding, you would have seen Arnold and his friends doing this clever chest “combo” move to force new gains in the chest muscles

The Line of Pull

Do you know what the Line of Pull is? If not, you need to know. It has a BIG impact on your gains. Here's why... We all want to achieve maximal contractions in our workouts in order to stimulate maximum growth. So it's important to understand that: a muscular...

You'll love your fast gains on THT!

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

You'll love your fast gains on THT!

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