With so many workouts claiming to be the “ultimate fitness program”, its nice to see one that is clearly meant to be a complement to your established fitness program. Lee Hayward’s‘s “Blast Your Biceps” product focuses in on biceps, triceps and forearms. These muscle groups are often overlooked in other programs which only offer standard arm workouts that we quickly outgrow.

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Why Arm Exercises Are Important

It is a well-known fact that you have to do more than targeted muscle group workouts to see lean muscle growth and lose fat. So why should you be interested in a book that focuses on only one set of muscles? Think about how many of the best workout routines require a lot of arm strength. A squat, pull-up, and rowing all require substantial bicep strength.

If you limit yourself to a few basic moves, you will reach a plateau. Every time you perform the same move from that time on, you’ll just be wearing out your joints and won’t see much lean muscle growth. Nick’s book gives you a huge variety of exotic arm workouts and variations on old standards that will keep your muscles guessing at what is coming next.  If you are trying to work out how to lose arm fat using  only dumbells and a few routines this could be the step you need to take.

Best Arm Exercises For Women

This book isn’t just for bulky body builders. Many women are interested in learning how to lose arm fat without bulking up. Best Arm Exercises has this in mind as well with its Blast Your Biceps. There are specific instructions to help you lose arm fat while building lean, toned muscle. You’ll find that these workouts are a great supplement to high intensity workouts.

How To Get The Most From “Blast Your Biceps” by Lee Hayward

Sample Bicep Workout

Standing Barbell Curl

Start each bicep workout with a basic exercise such as the standing barbell curl. Do a couple progressively heavier warm up sets and then keep the same weight for 3 sets of 8-10 reps. Rest about 1-2 minutes in between each set.

Standing Barbell Curl

This is the way your sets may go:

– On the first set you should get all 10 reps with good form.

– On the second set you’ll usually have to use a slight bit of body momentum on the last couple reps to complete the set as your muscles will get a bit fatigued from the first set.

– On the third set you should get about 6-8 reps and then you can put the bar down for a 10 second rest pause before completing the rest of the set.

– When you work up to doing 3 sets of 10 reps with perfect form, up the weight by 5 pounds for your next workout.

Incline Dumbbell Curl

Lying back on a 45 degree angle incline bench. Let the dumbbells hang down at your sides so that you feel a good stretch in the bottom. Really emphasis this stretch position during each rep of the exercise.

Incline Dumbbell Curls

You should use a slight rebound out of the bottom position to help lift the weights back up. When you use a quick twitch at the point of stretch, you activate the myotatic reflex, which sends a shock to the nervous system and forces reserve muscle fibers to come into play.

Obviously, start off light and build up gradually. This is definitely not an ego exercise. You are doing this to work the muscles, not see how much weight you can lift. Training in the fully stretched position has a lot of potential for growth, but it also has an increased risk for injury if you are not careful.

Again, do a couple progressively heavier warm up sets and then keep the same weight for 3 sets of 8-10 reps. Rest about 1-2 minutes in between each set.

Concentration Curl

This exercise isolates the biceps and is good for getting a peak contraction in the muscles. The peak-contraction effect finishes off the muscle and helps further stimulate those reserve fibers you recruited with the stretch in the previous exercise.

Bicep Concentration Curls

Sit at the end of an exercise bench with your legs spread. Reach down between your legs and pick up a dumbbell with one hand. Brace your elbow against your knee and fully straighten your arm. Place your other hand on your opposite leg to support your upper body.


Arnold Schwarzenegger Concentration Dumbbell Curl

Moving only your forearm, use your bicep strength to curl the dumbbell up to shoulder level. Hold this position for a couple of seconds to maximize the peak contraction in the biceps. Slowly lower the dumbbell to the starting position.

Since your biceps are all pumped and warmed up at this stage you can just jump to your working weight and do 3 sets of 10-12 reps for each arm. You’ll only need to rest for 1 minute (or less) in between each set because while you are training one arm the other will be getting a rest.

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Blast Your Biceps

I recommend incorporating the arm exercisess from this book into an existing fitness program such as Max Workouts by Shin Ohtake. There are also lots of bonuses and promised updates promised to all those who buy Nick Nilson’s book today. Get your copy of Best Arm Exercises You’ve Never Heard of today and start seeing results right away.


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