bicep tricep ebook revised
TRANSCRIPT
[1]
THE OVERVIEW:WE ALL STRIVE TO HAVE A
GREAT PAIR OF ARMS. HOWEVER
THE TYPICAL INDIVIDUAL NEVER
TRAINS THEIR ARMS TO THEIR
TRUE POTENTIAL WHICH IS WHY
THEY ARE ONE OF THE HARDEST
MUSCLE GROUPS TO DEVELOP. IN
THIS EBOOK WE WILL COVER
DIFFERENT PHILOSOPHIES AND
TRAINING STYLES TO WORK
EVERY FIBER WITHIN YOUR ARMS
TO ENSURE MASSIVE GROWTH. I
ASK YOU TRUST MY
RECOMMENDATIONS AND REALLY
GIVE THIS PROGRAM A SHOT.
MOST PEOPLE SIMPLY OVERTRAIN
THESE SMALL MUSCLE. INSTEAD
WE WILL BE OPTIMIZING OUR
PROGRAM TO BRING ON THE
RESULTS WE ALL TRULY WANT
AND DESERVE!
J.R. BARTHEL
Lets face the truth. Ever since the beginning of time we all wanted BIG arms!
BICE
PS/T
RICE
PS
[2]
PLEASE SEE TUTORIAL VIDEO BEFORE STARTING YOUR PROGRAM
CLICK THE LINK BELOWPlease Note: The link below is a private link to watch the tutorial video on youtube
you can only view the video if you click this link. this will allow you to leave commentsand communicate with others who have completed the program.
Thank You For Joining Team Barthel FitnessFor any questions PLEASE email me @ [email protected]
Always consult a qualified medical professional before beginning any nutritional program or exercise program
http://www.youtube.com/watch?
[3]
Understanding Our 3 Training Tactics
-Fascia Training
-Power
-Eccentric ExplosivenessThe Fascia is a skin like structure that
literally holds the muscles together. If you
have ever hunted or skinned an animal you
know what I am talking about. These skin
like structures hold the muscle in place
and keeps it tight. New training tactics
such as FST-7 utilize fascia training which
is simply pumping a whole lot of blood into
the muscle. This will stretch out the fascia
in hopes of creating room for the muscles
to grow. Typically this is done at the end of
the workout with high sets/moderate reps.
I have found that lower/standard sets with
high reps at the beginning of your workout
is more effective. With this principle we will
create a skin tearing pump right from the
start keeping blood in the muscle
throughout the entire workout ensuring we
stretch the fascia as much as possible.
Power is what we all strive for. Its nice
to have large appealing muscle but without
power whats the point? This is a traditional
training method where we are trying to
move the most amount of weight without
compromising form as possible. Typically
“power sets” are lower reps. We will be
using somewhat of a hybrid rep range to
ensure muscle growth and power at the
same. In your program you will notice we
stick with a 8 rep range. Bring on the
power!
To often individuals just focus on the
movements as opposed to the techniques
and methods. We are optimizing growth by
using a variety of techniques and the one
you can count on adding muscle is our
eccentric explosiveness method. The
muscle have concentric and eccentric
motions. The concentric is where you flex
the muscle. The eccentric is when you un
contract and move the muscle back to its
original position. The eccentric motion is
often neglected. By using negatives we will
put more stress on the muscle. You will see
in the program how we slow down the
motion of the eccentric portion of the lift to
challenge the muscle. Eccentric
movements also do wonders for your
hormone levels as well. You better believe
that this is what separates the strong from
the weak. The explosiveness comes from
contracting the weight as fast as possible
after you slowly let the weight down.
Combining the eccentric movements
explosiveness creates a hybrid move
designed for the gods! After completing a
slow eccentric movement you will notice in
your program you are instructed to flex or
contract the muscle as quickly as possible
working a whole new array of muscle
fibers! Combine these methods and watch
your guns grow!
Doing The Same Old Routine? Most people train far to simply. 3 sets of this 10 reps of that. Your limiting your potential and only hitting certain fibers! This program literally recruits every aspect of your muscle. ARE YOU READY FOR THE BEST ARM WORKOUT OF YOUR LIFE?
NO PAIN NO GLORY
[4]
BICEPSMOVEMENT 1-BICEPS
DUMBBELL BICEP CURLSThis will be our first movement. With this movement we will be applying our method of madness called fascia
training. You will be completing 4 sets of 25 reps. Time to pump some blood to the guns!
We start our workout with
a bang. With this movement
we will be warming up the
muscles while pumping them
full of blood. Choose a weight
that you can complete all 25
reps but make it challenging.
Focusing on the squeeze is
essential. By using dumbbells
we will be working each arm
equally creating balance in
our arms. I want you
completing this exercise
moving both arms at a time.
Allow for only 30-45 second
rest between sets. This
ensures us that our muscles
will stay full and we will
really stretch out that fascia!
[5]
BICEPSMOVEMENT 2-BICEPS
BARBELL BICEP CURLThis will be our second movement for biceps. This is where we will be applying our method of “power” and really
moving the heavy weights! Complete 6 sets of 8 reps. Remember “ No Pain No Glory “
Our second movement
involves the bread and butter
of all bicep movements. The
barbell curl. I highly suggest
the straight bar over the easy
curl as it allows for more
supination which allows us
to contract the biceps more.
Be sure to never
compromise form. Its fun to
move allot of weight but you
need to think like a robot. The
only action you is you flexing
the arm from the elbows.
Allow for up to a maximum of
60 seconds between sets. Try
to make it so your 8th rep is
your last! Train to FAILURE!
[6]
BICEPSMOVEMENT 3-BICEPS
BARBELL ECCENTRIC EXPLOSION CURLThis will be our third and final movement for biceps. This is where we will be applying our method of “Eccentric
Explosion” Complete 6 sets of 10 reps. Remember that quickness and explosiveness is key here!
Our Third and final
movement is performed the
same way as the previous
barbell curl. However in this
movement we will focus
more on the eccentric portion
of the lift. Allow for a 3
second cadence as you
slowly let the weight down
and as you reach the bottom
to contract do so as quickly
as possible. BE EXPLOSIVE.
Make some noise or whatever
you need to do. The idea is to
move the weight from point A
to point B as quickly as you
can! FEEL THE BURN. Allow
for a maximum of 90 second
rest.
[7]
TRICEPSMOVEMENT 1-TRICEPS
TRICEP ROPE PUSHDOWNSThis will be our first movement. With this movement we will be applying our method of madness called fascia
training. You will be completing 4 sets of 25 reps. Time to build some horseshoe triceps!
With this movement we
will be warming up the
muscles while pumping them
full of blood. Choose a weight
that you can complete all 25
reps but make it challenging.
Focusing on the squeeze is
essential. By using the rope it
allows us to really flex the
outer head of the triceps by
squeezing our hands
outwards. Allow for only
30-45 second rest between
sets. This ensures us that our
muscles will stay full and we
will really stretch out that
fascia!
[8]
TRICEPSMOVEMENT 2-TRICEPS
DUMBBELL SKULL CRUSHERSThis will be our second movement for triceps. This is where we will be applying our method of “power” and
really moving the heavy weights! Complete 6 sets of 8 reps. Remember to squeeze those triceps!
Our second movement is
the dumbbell skull crushers.
Most of us have performed
skull crusher for triceps but
its not typically used with
dumbbells. Using dumbbells
allows a greater range of
motion and allows us to keep
a neutral grip working both
heads of the triceps while
creating balance and
symmetry. This is an
exercise that form is easily
broken so keep focused.
Allow up to 60 seconds rest
between sets. Once again be
sure to get close to failure
each set. Make that 8th rep
your last!
[9]
TRICEPSMOVEMENT 3-TRICEPS
STRAIGHT BAR PUSHDOWNSThis will be our third and final movement for Triceps. This is where we will be applying our method of “Eccentric
Explosion” Complete 6 sets of 10 reps. Remember that quickness and explosiveness is key here!
Our Third and final
movement will be the
straight bar pushdown. This
movement really puts a focus
on that outer head of the
triceps. Remember to slowly
let the weight up for about 3
seconds while keeping good
form. EXPLODE and push the
weight done getting a peak
contraction. Stand nice and
tall and make sure the only
muscles being used are your
triceps no cheating here. This
is where it counts! Allow up
to 90 seconds of rest.