A Unique Exercise To Make Quick Gains In Your Arms


Too many people, in their rush to build big arms, often overtrain the biceps. This results in overtraining  a muscle that does a heck of a lot of work in most upper body exercises, resulting in little or slow growth [for the average drug free trainer].

Something that I have found that will dramatically increase the size and shape of the upper arm (acknowledging the fact that triceps contribute to 2/3 of the size of the upper arm!) is what I like to call BRACHO BUSTERS!

This exercise works the brachoradialis which is the muscle that lies under the biceps.  Properly developed this muscle will increase the height of the biceps and give thickness to the upper arm when viewed from the front.

Ok, let’s hit the gym!

Standing in front of an adjustable low cable pulley, set to knee height, attach a rope [as in rope pushdowns, or you can use a single cable handle as long as it is quite square].  Hold the rope or sides of handle as if you were going to do cable thumbs up curls. Now turn your hands in so that they are almost knuckles to knuckles [most-muscular or crab-pose style], let your elbows flare out from your upper body slightly and pull rope or handle to your upper chest and hold contract and down again.

After a few reps you should start feeling it in the Brachos, and what makes it better than hammer curls is that you can actually see the muscle being worked (mind-muscle connection!).

For best results it is important to keep your thumbs and upper arms aligned, and arms slightly out from your body at all times. I tend to do 3×20 medium weight, really feeling and watching the muscle work.

Your biceps will appear to increase in size within a few days, assuming proper R&R and nutrition are provided.

Try this exercise after you have finished your biceps. You’ll love the feeling as your arms ache, pump and GROW to new dimensions!

Train Hard,

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  232. 18h20. Un utilisateur d’Instagram, , poste de nombreuses photos du train en gare de Brétigny :?
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  241. CROCS
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    64 days ago

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  243. Le corps d’Oussama ben Laden a été emporté en Afghanistan, puis à bord du porte-avions USS Carl Vinson pour être formellement identifié, puis… jeté à la mer. ?Nous avons voulu respecter la tradition musulmane?, qui veut qu’un défunt soit inhumé très rapidement, soulignait hier Washington. Cet escamotage marin, déjà controversé, a permis d’éviter la quête d’un pays d’accueil pour sa sépulture et le risque que la tombe de Ben Laden ne devienne un lieu de rassemblement de ses admirateurs. On a voulu ?l’effacer de la surface de la terre?, résumait hier la correspondante de CNN au Pentagone, Barbara Starr., a obtenu le statut de réfugié auprès de l’Office fran?ais de protection des réfugiés et apatrides (OFPRA), selon la militante ukrainienne. Inna Shevshenko,? 23 ans, avait demandé l’asile en février et a ?re?u récemment? la réponse positive de l’OFPRA, a-t-elle expliqué au téléphone à l’AFP.
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  244. NATIVE
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  248. 20h45. Fran?ois Hollande est actuellement sur les lieux de l’accident, où il s’entretient avec les secours et les victimes.
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  249. BRAND/BAG
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    On rentre deux fois moins qu’il y a quarante ans pendant la pause déjeuner. ?En 1974, un peu plus de la moitié (53%) des 13,4 millions d’ individus actifs ou étudiants effectuaient un déplacement vers leur domicile entre 11?heures et 15 heures. Ils n’étaient plus qu’un quart (sur les désormais 16,2 millions d‘actifs) en 2008.? Les auteurs de l’étude ne disposent pas de données plus récentes que 2008, les études sur les modes de transport n’étant réalisées que tous les dix ans, en moyenne.
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  253. POLER
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    Président de l’association SidaventureLes parents du petit Grégory Villemin, assassiné en 1984?à l’?ge de 4 ans, veulent porter plainte contre le Festival de Jazz de Montreux pour illustrer une publicité, a déclaré mercredi leur avocat.
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  255. FILA
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    Cela n’aura toutefois pas suffi à sauver les résultats du deuxième trimestre, qui ont dé?u le marché, d’autant qu’ils s’accompagnaient d’un abaissement de la prévision annuelle du groupe américain.
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  257. VANS
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  258. CAT
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    L’avocat de Léonard Puputauki a annoncé qu’il contesterait rapidement la mise en examen de son client, parlant du ?vide abyssal du dossier?.
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  259. TonyLama
    64 days ago

    A ces otages s’ajoutent deux autres Fran?ais: Gilberto Rodriguez Leal, enlevé le 20 novembre 2012 au Mali, et Francis Collomp, enlevé le 19 décembre 2012 au Nigeria.
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  260. SUPRA
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    Enfin, le dernier rapport en date sur le sujet a été remis au gouvernement en avril. Il proposait, dans le cadre de la future réforme ferroviaire, la fusion de RFF et de la SNCF dans un grand p?le public.
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    64 days ago

    (2)?Cette note provient des archives du renseignement intérieur. Manuel Valls dit l’avoir re?ue le 19 décembre, et l’avoir demandée à la suite d’éléments sortis dans la presse, selon lesquels elle lierait UBS et Cahuzac :? ?par précaution, il était important de vérifier si un tel document était archivé?, a déclaré le ministre de l’Intérieur.
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  262. DrMartens
    64 days ago

    Photos Marc ChaumeilQuelques heures après la catastrophe ferroviaire du train Paris-Limoges en gare de Brétigny-sur-Orge, les secours se sont déployés pour secourir les nombreux blessés et sortir des wagons couchés les passagers encore coincés.
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  263. Umar Farouk Abdulmutallab est le fils dun riche banquier et ancien ministre issu du nord du Nigeria.
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    64 days ago

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  265. Le 22 ao?t 2011, trois mois après la mort d’Oussama Ben Laden, Atiyah abd al-Rahman?(Photo Reuters), , est abattu par une frappe de drone américain dans la zone tribale du Waziristan, au nord-ouest du pays. Ce Libyen était considéré comme l’un des penseurs du réseau. Ancien émissaire particulier de Ben?Laden, il avait aussi aidé à la formation d’Al-Qaeda au Maghreb islamique (Aqmi). en?2000.
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  266. KOBE
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    Il convient également de signaler que Bijelo Dugme a vu s’illustrer dans ses rangs, en tant que guitariste et compositeur principal, l’un des artistes d’ex-Yougoslavie les plus renommés internationalement, Goran Bregovi?, l’auteur des musiques de plusieurs films d’Emir Kusturica, dont le fameux Temps des gitans. C’est justement lors d’une discussion sur Bregovi? qu’une amie germano-serbe résolument punk (elle portait un tatouage de Hüsker Dü, chose assez peu commune) m’a parlé de Bijelo Dugme, en me faisant comprendre le poids considérable de ce groupe dans la Yougoslavie des années 70-80.
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  267. PATRICK
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    Fran?ois Hollande a salué mercredi en Conseil des ministres ces mesures de?simplification, soulignant qu’elles permettraient à la fois une réduction des co?ts pour les entreprises et ?un allègement de la vie? des Fran?ais, a rapporté Najat Vallaud-Belkacem. ?Le président de la République a ainsi résumé la démarche?: des procédures qui permettent un co?t moindre pour les entreprises et en même temps un allègement de la vie de nos compatriotes?, a affirmé la porte-parole du gouvernement en rendant compte devant la presse des travaux du Conseil des ministres.
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