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Bigger biceps is one of the most desired muscle groups guys want.  Here is one 30 second advanced technique you can do that will make you arms swell and grow.

Light weight, heavy weight, more reps, less reps.  Is it any wonder why there is so much conflicting arguments as to what technique builds bigger biceps?

First we need to understand that your body may respond to higher reps better for building bigger biceps while others respond with heavy weight and lower reps.

If you know what you’re doing you can completely DOUBLE your muscle gains, remodel ANY “weak” body-part, bust through any plateau, all while revealing your abs at the same time.

Before we get into the 30 second trick that you can put right into your arm training, you need to figure out which method of training is best for you.

To do this you need to figure out what muscle fiber type you respond better to.

Most men and women never stop to think about what muscle fiber type they are when training.

It could very well be possible that your workouts could be suffering if you’re training for a muscle fiber type that is not your own.

It makes sense that you want to get the most out of your workouts by training according to your muscle fiber type.

How do you figure out your muscle fiber type?

Take The Muscle Fiber Type Quiz Below:

Muscle Fiber Quiz

Here are some simple rules to follow when determining your muscle fiber type.

There are 3 main muscle fiber types:

Fast Twitch

  • Better at sprinting as opposed to long distance running
  • explosive power
  • Vertical jump higher than  23 inches
  • Less than 7 reps on 80% of your 1 rep max.
  • Longer rest periods between sets

Slow Twitch

  • Better at marathons or long distance running
  • Vertical jump under 17 inches
  • More than 7-9 reps on 80% of your 1 rep max
  • Shorter rest periods between sets


  • A combination of the 2 above (Fast and Slow Twitch)

bigger biceps

Once you figure out your muscle fiber type, it’s now time to put this 30 second technique into your regular arm training.

So what’s this 30 second technique that’s going to make your arms get pumped?

Enter:  Intraset Stretching

Intraset stretching takes advantage of 2 primary factors of hypertrophy (metabolic stress and muscle damage ).  It increases muscle damage (max tension) and increases cell swelling also known as the “pump.”

Combing these 2 factors leads to more growth!

Intraset Stretching Exercise:  DB Incline Bicep Curls

intraset stretching
Do you think your genetics stop you on how much muscle you can grow? Think again. Use intraset stretching in your next workout for new muscle fiber growth.

Sets  3

Reps Failure (Drop Sets on All Sets by 10%)

Rest   90 Seconds

How to perform: Perform 8-12 incline bicep curls using DB’s and on your last rep hold DB’s in the stretch position for 30 seconds.  After 30 seconds drop the weight by 10% and perform another 8-12 reps.  On your last rep hold DB’s in the stretch position once again for another 30 seconds.  Finally repeat one more time for a total of 3 drop and intraset stretching sets. 

What’s Next?

If you really liked this 30 second bigger bicep technique and want to grow an inch or more to your arms and shoulders in 30 days using all 3 mechanism to muscle growth, enroll in my “Add Inches To Your Arms and Shoulders In 30 Days” course on Udemy.

dribble800x600Add Inches To Your Arms and Shoulders In 30 Days. "Blow Up ANY Lagging Body Part & Literally FORCE It Into Rapid Growth Using Light Weights." >>CLICK HERE

Who Is Tim Ernst?

"CLICK HERE" to take a look at ALL 14 courses!
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