With the right plan and the right discipline, you can get seriously shredded in just 28 days.Read article
Peak contraction—that’s got to be the secret, right? Well, sort of.
Beckles’ emphasis on holding curl contractions allowed him to maximize his biceps spikes; but arm shape is mostly determined by DNA. To heighten your bicep peaks, focus more on the taller-rising outer biceps heads by curling with your thumbs above your pinkies, and hold those contractions. You may not have the genetics to build mini-mountains, but a Beckles-style workout will keep tension on your fully fexed bi’s, arming you with higher-caliber guns.
|Seated Dumbbell Curl||4||8-10|
|Dumbbell Concentration Curl||4||8-10|
|One-arm Cable Curl||3||8-12|