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Rob Wilkins - Blasting Biceps - Heavy Metal Style!
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As you increase the weight also increase your rest period. Between each set, rest approximately 1-3 minutes, which allows for both the nervous system and muscular system to recover and prepare for the upcoming challenge. It's important to remember if you don't fully recover, you will surpress the immune system and hinder your progress.

The second biceps exercise is the low pulley bicep curl: Stand in front of the low pulley with the pulley lining up with the arm and shoulder. Keep the elbows tucked into your sides throughout the movement and keep the wrist straight. Your goal is to perform 3-5 sets in strict form. Use the same timing in this exercise as the previous exercise, moving on the concentric portion of the exercise in a 2-second count and the eccentric 3-4 seconds.

Let's move on to preacher curls, made famous by Larry "Great" Scott. The preacher curl is a great exercise for putting total stress and tension on the biceps. This exercise is also great for adding to the overall shape and peak of the biceps. Remember, put your total focus into this exercise. Squeeze out each rep and avoid using momentum (cheating) to move the weight. It's vital to stimulate as many muscle fibers as possible and completely exhaust the bi's. Use a 2-4 second count in raising the weight, holding the weight in a contracted position for another 2-4 seconds, and lowering the weight as slow as possible (2-4 seconds). Each intense rep can take 6 to 12 gut-wrenching seconds, however, once you've completed your sets, your confidence will continue to swell as you get closer to achieving your personal best.

The final exercise in this heavy metal biceps blasting routine is eccentric chins. With your palms facing you, slowly lower yourself from a chin bar taking 45-60 seconds to reach the bottom position. Make sure you lower yourself all the way so that the arms are completely straight. As you lower yourself down, make sure to flex your biceps and fully visualize the bicep peak this exercise will help create.

In conclusion, heavy, intense weight training is extremely tough. According to the greatest bodybuilder of all-time, Arnold Schwarzenegger, weight training provides you with discipline, self-esteem, and the motivation needed to accomplish any goal you have in life be it in the gym, classroom, or in the business world.

Blasting biceps-heavy metal style requires your full dedication and commitment. Come to the gym ready to push your body through new mental and physical obstacles. Challenge yourself and make your next bicep session the most intense 60 minutes you've ever spent in the gym!

Rob Wilkins, originally from Linden, New Jersey, is a Technical Sergeant in the US Air Force stationed at The Pentagon, Washington, DC. Wilkins is also a Special Assistant to the International Federation of Bodybuilders (IFBB) and a recipient of the IFBB Gold Medal. To contact Wilkins e-mail him at waaszup@yahoo.com.