Posted:
#26
Sure,
Here's what really crushes the biceps. Find a pullup bar, place a THIN bar across the top and do 4 sets of 10-12 close grip. You are NOT resting for more than 45 seconds in between. By the end you will get maybe 2 reps - if that. The muscle is flooded, exhausted and DONE. Obviously warm your bis well before you begin and do not bottom out (full extention) during reps. Get a spotter if ya can, you'll need one.
Once finished, hang your arms in a bent over position and allow the blood to run through.
Hurts like shit but get through it. And for heaven sakes, don't do this in combination with back or any other related back exercise. Hit ém after chest.
All of BB is about intensity, not duration. 
GL
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