EDUARDO CORREA: “Most people do their exercises and sets inside a ‘comfort zone’ — meaning the workouts don’t require any extra concentration, effort or pain to execute them. When you stay in your comfort zone, it’s difficult, if not impossible, to see significant gains in size and strength. Leaving your comfort zone can entail anything from doing more difficult exercises, adding more weight to your exercises, doing more reps or adding intensity techniques to your workouts.

I left my comfort zone when I started doing the same workouts with the same exercises, only heavier. It’s difficult because it requires more concentration and focus, but if you’re motivated it becomes an exciting and rewarding challenge for your body. You can do the same routine but with heavier weights and great execution, leading your muscles to exhaustion. It works best if you have a spotter to help you through the tough sets.”



  • Alernating Dumbbell Curls | SETS: 3 | REPS: 10-12
  • Concentration Curls | SETS: 3 | REPS: 12
  • Machine Preacher Curls | SETS: 3 | REPS: 10-12
  • Cable Hammer Curls | SETS: 3 | REPS: 15

*On every set, use as much weight as possible while still using strict form and hitting the prescribed rep counts.

Training Tip #1: To get maximum contraction, turn your palms outward at the top of each rep and squeeze your biceps hard..

Training Tip #2: If you find you’re unable to reach 15 reps, decrease the weight upon reaching failure and continue until you reach 15.

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