THE BICEPS BIBLE THEIR BICEPS!!! Jay Piggin

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2 Let s face it, when it comes to building one s body, the biceps are the rst muscle group we all focus on. Find that hard to agree with? I interviewed over 100 different men and 85% of them said if they could grow one muscle group on their body the fastest what muscle group would it be? IR BICEPS!!! That is a massive 85% so let s not argue here alright? Biceps are everybody s favorite; not necessarily the most important, but, de nitely everybody s favorite. So, it s only natural that most of us want to see maximum gains with regard to this particular muscle group. We all want those well-de ned biceps, but, how do we get there? Well, you don t have to go searching for answers anymore because this e-book has all the answers you need to add an inch to your arms over the next 8 weeks. Below is a step-by- step guide on how to achieve maximum bicep growth in minimum time, which is exactly what we want. If you are anything like me, you will want to see results fast so make sure you listen in and take this advice on board. It is GOLD!! As a thank you for being part of my I AM ELITE community I am offering you a 50% discount into my I AM ELITE Men s Trainer Program which is currently the #1 transformation program for men on the planet today! I respect you for wanting to get in shape, I mean that I really I do and I want to be able to help you on your journey to achieving an ELITE PHYSIQUE and I want to make sure you get the results you are after using my programs. Please let me help you on this journey, please take advantage of my 50% offer and we can do this together. If you give me your full commitment I give you my word you WILL achieve the body of your dreams very quickly under my guidance. I will not let you down! Here is what you get as part of my I AM ELITE Men s Trainer program when you make the commitment today: New and updated meal plans every single week for you to follow New and updated training splits every single week for you to follow Get my exact workouts every single day Full HD video tutorials for all of my workouts every single day Over 365 of my most intense workouts for you to copy for your own training Follow my proven training and nutrition protocols Over 200 delicious recipes for the meals included in your meal plan Over 40 plus detailed exercise demonstrations videos Full educational workout and nutrition tutorial videos I AM ELITE mind-set tutorial videos Over 500 hours of quality training and nutrition footage Full access to the I AM ELITE - accountability group Access to the I AM ELITE - progress tracking system Direct access to me to answer all of your questions Supplement and Vitamin discounts Your own personal coach with you 24/7 100% success rate for every person who has completed this program And so much more!!! I look forward to chatting with you in the private Facebook community and helping you really step it up and take your physique, your training and your life to an ELITE level! Remember self-belief is everything, you can do this! All you need to do is make the commitment! Jay Piggin

3 STEP 1: FOR BIGGER BICEPS: ALWAYS START YOUR WORKOUTS WITH A WARM UP A basic step to take before beginning any type of workout is to warm-up. Warm-ups are done to prevent the possibility of injuries. So, don t forget to warm-up. If you get an injury to your arms, you can forget any progress at all so warming up is absolutely crucial every workout! When you do start your workout, make sure you achieve proper form and indulge in complete contractions, use the full range of motion, don t swing the weight up and make sure your elbows are tucked into your sides and locked into place. Make sure you give your biceps a proper squeeze as you reach the peak of each rep. Do this for your first few sets. STEP 2: MAKE EACH WORKING SET COUNT This is when you start with your working sets, which are your primary sets for every workout. The hard sets, the ones that count! You lift as heavy as you can go with perfect form, training to full failure. The objective here is to set your muscles up for maximum growth. Keep going till you cannot perform any more reps, you want to train your biceps to failure to maximize muscle growth! Make every set count! STEP 3: USE TRAINING VARIATIONS LIKE DROP SETS IN YOUR WORKOUTS Always introduce drop sets into your bicep workout routine. Drop sets are basically a technique where you reduce the weight being lifted at the end of a working set and go straight into the next set lifting the reduced weight, taking you past the point of failure. The idea behind a drop set is to go beyond the point of failure. This can make a massive difference when it comes to your gains. After all, you re increasing the number of tears in your muscles which means your muscles can now absorb more food which is going to lead to faster recovery which is going to lead to faster bicep growth! Drop sets are an incredible technique! STEP 4: USE TRAINING VARIATIONS LIKE NEGATIVE REPS IN YOUR WORKOUTS Now, introduce a little variation into your workouts by executing negative reps. The idea behind introducing negative reps is to send your muscles into shock and introducing an alternative way of breaking them down. More tension is placed on the muscle as you lower the weight down so maximizing this part of the rep is a very effective technique. Negative reps also boost the intensity of your workout, which, in turn, overloads whichever muscle group you re working on. In this case, it would be your biceps. Negative reps are carried out by controlling the pace of each rep and slowly lowering the weight down each rep. The lowering of the weight must be spread across a 5 second count; 3 if you find 5 too hard. When we eccentrically lower our reps, we are able to control more than 25% of what we actually lift and therefore, heavier weights can be used for negative reps. As we stated earlier, more tearing occurs with negative reps. It s called micro trauma or muscle fiber damage. In other words, your muscles are learning to adapt and prepare for more trauma, thereby, increasing your capacity to lift more. They also enable you to charge through plateaus if you are finding your results are slow or your workouts are getting boring.

4 STEP 5: PERFORM PREACHER CURLS FOR MAXIMUM ISOLATION Introduce preacher curls in your routine. Preacher curls allow for greater isolation and better form. This is because your arms are completely locked in position, which makes swinging an impossibility. Also, as we have already mentioned your best bet at gaining maximum bicep growth is to include as much variation as possible. The more you mix it up, the more you shock your muscles the faster they are going to grow. Plus, preacher curls don t require a lot of weight if performed correctly. STEP 6: INTENSITY IS EVERYTHING As you continue through your workouts, make sure you increase intensity. Keep going until you cannot do another rep. Keep pushing till your muscles are in physical pain. Intensity matters a lot. Once you reach the point of failure, train harder, once you train harder, train harder again. Intensity is everything, never forget that! STEP 7: MAINTAIN CONSTANT TENSION ON MUSCLE Never let the tension drop towards the bottom of the rep. Maintain the tension, do not lock out your elbows, keep a slight bend in them and then, contract the weight back up to the top of the rep, squeeze your biceps at the top of each rep with as much intensity as possible. Don t waiver. In fact, you can try what s known as TUT or Time Under Tension. It s a technique often used in strength and conditioning. The idea is to strain your muscle as long as possible. Normally, it takes around 25 seconds to complete 10 reps for the average lifter. With Tut, you increase that time to 60 to 90 seconds per set maintaining constant tension on the muscle. Never take tension off your biceps until you really have to. This is crucial for growth! STEP 8: VARY REP SCHEMES WITHIN SAME WORKOUT FOR SCARY BICEPS! One perception that we need to alter is the idea of what works for him/her will work for me too. This is rarely the case. During my earlier days of lifting, I, too, had the idea that higher weights and lower reps built muscles. Well, that s not completely true. It definitely didn t work for me. In fact, I became exhausted much faster and started feeling sore everywhere (not a good sore either). That s when I switched to the higher reps and lower weights strategy for my arms. Needless to say, it didn t take a lot of time for me to see a major change in the gains I was making. You see, each muscle group is purposed with specific objectives such as endurance, strength, or both. The key is to avoid a single rep range. Keep varying your reps. Go from 8-10 and then, 10-12, and then, even 2 25, it all works as long as you are performing each exercise with 100% intensity!! Go all the way to the point of failure and you ll definitely start seeing results a lot faster than what you currently are!

5 STEP 9: SWITCH TO EZ CURL BAR INSTEAD OF A STRAIGHT BAR The reason you may need to switch to the EZ curl bar is that it breaks your muscles down differently than your standard straight barbell, it hits your biceps from a different angle. When you switch handles back and forth, you are targeting your muscles from various angles and that stops your body from adapting to the same movement or exercise. However, if you re interested in knowing whether EZ Curl Bars are better than Straight Bars, the answer is no. They just have different purposes and benefits. You ll need them both. It is all about intensity and variation, don t forget that! The more you mix it up the better! STEP 10: SQUEEZE YOUR BICEPS AS HARD AS YOU CAN EVERY SINGLE REP Here s another simple rule that most lifters forget or are completely unaware of. This is especially true with beginners. They don t squeeze. They don t squeeze their muscles at all. No matter what you re doing, don t stop the squeeze. Keep going as hard as possible. Do not give up and make sure you go beyond the point of failure. We ve already discussed how important this is. At the top of every rep squeeze your biceps with all your might as it makes the workout so much harder and creates so many more tears in the muscle. The more you squeeze, the more muscle tissue damage you cause and that s what needs to happen if you want your biceps to grow. You then replenish your body with good quality food and it is only a matter of time before you start making serious gains! STEP 11: IT OKAY TO CHEAT WITH FORM A LITTLE BIT! Here s the thing, maintaining form is important, but, it s not as important as training with intensity. Don t get me wrong, I m not saying you have to do away with form as a whole because that is just stupid. It s just that, when you reach a point often at the end of a hard set where more effort is needed to lift the weight up, don t hesitate to cheat a little. A slight adjustment in your form is acceptable as long as the technique is proper and you are not lifting dangerously. The way I see it is if you did 12 reps and stopped your set you would only get 12 reps for that set. If you did 12 reps and 6 cheat reps (I believe you get 50% of the maximum 100% benefit for a cheat rep) you would get a total of 15 reps for that set. Cheat reps are a great way to train past failure and as long as you are performing them safely, it is only going to have a positive impact! STEP 12: EAT WELL TO RECOVER, EAT WELL TO GROW Finally, eat well. I know you know how important this is! The rule is protein in every single meal, good quality carbs throughout the day, especially pre and post workout, and good quality fats throughout the day as well. If you want to know how each of these nutrients helps your body, just do a basic search on Google or even better take advantage of the free 7-day trial for my app and I will teach you everything you need to know. It is best to learn off someone you trust and I give you my word everything I am teaching you is 100% correct! Develop a meal plan and stick to it. Hire a coach. Complete my programs, ask a pro, whatever you feel comfortable doing if you don t know how to eat to grow, you need to learn. What you consume every day matters a lot. You can follow all the rules we just discussed and still experience failure at the end of it all, if you fail to prioritize the right kind of diet. If you have the perfect workout but you don t eat the right foods to recover, you will not see any results!

6 The workouts in the gym matter but so does what you eat. Combine everything I have taught you in this ebook consistently over the next 8 weeks and I guarantee you, you will be adding quality lean muscle mass to your biceps!! However, if you want the complete physique, you want more than just bulging biceps, you want incredible results in every single muscle group, you want to be shredded, you want to be lean, you want to be vascular, you want to be strong, you want to have energy and you want to follow the same meal plan and workout program that I follow myself take advantage of my 50% off discount into my I AM ELITE MENS TRAINER program, it will be the best decision you have ever made!! Here is what you get as part of my I AM ELITE Men s Trainer program when you make the commitment today: New and updated meal plans every single week for you to follow New and updated training splits every single week for you to follow Get my exact workouts every single day Full HD video tutorials for all of my workouts every single day Over 365 of my most intense workouts for you to copy for your own training Follow my proven training and nutrition protocols Over 200 delicious recipes for the meals included in your meal plan Over 40 plus detailed exercise demonstrations videos Full educational workout tutorial videos Full educational nutrition tutorial videos I AM ELITE mind-set tutorial videos Over 500 hours of quality training and nutrition footage Full access to the I AM ELITE - accountability group Access to the I AM ELITE - progress tracking system Direct access to me to answer all of your questions Supplement discounts Vitamin discounts Your own personal coach with you 24/7 100% success rate for every person who has completed this program And so much more!!! I look forward to chatting with you in the private Facebook community and helping you really step it up and take your physique, your training and your life to an ELITE level! Remember self-belief is everything, you can do this! All you need to do is make the commitment! Jay Piggin