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NO-Beta Bicep Training Session

Peak Contraction Type Routine

Goal:               Extreme Pain

            Speed:            Extremely Fast

            Duration:         Approximately 15 Minutes

            Techniques:    Peak Contraction MultiSets™

Warm Up Set

        Machine Preacher Curls 2 x 12 x light weight

#1 Barbell Curl/EZ Barbell Curl

        3 Sets x 8 PC Reps + 8 Regular Reps x Light Weight (See Below)

NOTE: About 5 to 10 minutes ago you should have popped 6 tablets of NO-Beta™ also your water bottle with GlutaCene® should already be filled so you don’t interrupt your workout with water breaks.

#2 Standing Dumbbell Curls

        3 Sets x 8 PC Reps + 8 Regular Reps x Light Weight 

#3 Seated Machine Preacher Curls

        3 Sets x 8 PC Reps + *Reps to Failure x Light Weight

Session Explained

                Warm Up Set – a light to moderate weight that will allow you to comfortably perform 12 repetitions. Nothing crazy – do the reps slow and in control. If training with a partner and I strongly advise that you do use the old I go/you go pace.

                #1 Barbell Curl/Bent Barbell Curl – This weight needs to be light. Let me give you and idea of how light. At one time I could do barbell curls using 100kg for sets of 3 to 4. That’s heavy but for this workout I only used a 20kg bar with 10's on each side. If the weight is too heavy it will be impossible to contract at the top and hold the reps for a one/two count. This workout is not about ego it’s about pain tolerance. How much can you handle before you crumble or not?

Some Tips

1.        Do not extend and lock out your arms on the bottom, instead, keep a slight bend at the elbows as this will keep continuous tension on the biceps and minimize risk of a tear.

2.        As you reach the half way point of the repetition begin to release your grip so that the tension remains on the biceps throughout the movement and particularly at the top. You want to avoid the white knuckle syndrome because at that point a disproportionate amount of the tension is distributed to and shared with the muscles of the forearms.

3.        Do not squeeze, contract or flex the biceps while curling the weight, instead, just curl it safely and once you reach the top of the movement squeeze the living shit out of the biceps for 2.5 seconds as if you were on stage hitting your best double bicep pose.

#2 Standing Dumbbell Curls – Nothing changes here keep the weight light. Again using me as a point of reference – a hundred years ago and back in the day when hair only grew on my head not my ears I did sets of 6/8 reps with 40kg dumbbells. For this workout I dropped all the way down to 13kg to 16kg so that I could feel that intense squeeze at the top.

Some Tips

1.        If you are going to use wraps make sure you can wrap those things FAST. Avoid breaking in a new set of wraps when doing this workout.

2.        To get an added contraction do two things; 1. Raise your elbow in front of the body and 2. Rotate your pinky finger toward the outside of your shoulders. This will enable you to get the most intense contraction possible.

3.        Release the weight slowly and under control.

4.        Perform a near negative when returning the weight down to your side. Don’t just drop the weight out of control.

5.        Avoid the white knuckle syndrome – reference the Barbell curl

6.        Like the previous set avoid locking your arms and keep a slight bend at the elbows. This will ensure continuous tension on the muscles of the biceps.

7.        The last 8 repetitions become a battle of will so fight through them (attack) and don’t get sloppy with form.

#3 Seated Machine Preacher Curls – This is the money set and the one that defines you. The set that separates the men from the boys! By now, if you did everything like I told you to your biceps are pumping big time and you’re in major pain. The NO-Beta™ only makes matters worse because the pump becomes inhuman. I’ve actually had guys go through this workout and be incapable of performing the 2^nd set because between sets they kept getting more pumped. For Real! If done right between sets blood continues to flow into the muscle faster then it can escape and as a result the pump keeps getting more and more extreme while you’re waiting for your next set.

If you brought a partner in crime to share in the massacre this is the set where he pays dividends. What you want from him is to be in your face doing whatever it takes to keep you from quitting before your biceps give out. If that means insulting your mother, sister, girlfriend and dog you need him to do what he can to not let you quit! Your biceps are saying screw this shit and screaming STOP but you got push through. This is when you test how strong your mind is and whether or not you can will through yourself to true muscle failure.

Some Tips

1.        Keep a very light grip and as you know go light. I’ve never been much of a preacher curl guy so I literally use girl weight.

2.        Do not lockout at the bottom of the movement.

3.        Hold the contraction for the one/two count.

4.        Do not contract during the curling motion

5.        Your sets to exhaustion are not to be done fast. It’s not a race in fact you’ll get there faster by keeping the motion going and continuous.

6.        Do your best to perform full range motion repetitions rather then ½ a set.

You want to perform 3 sets of this madness. One set is when you go through the rotation from one exercise to the next to the next with NO REST in between sets.

If you find that the contraction portion of the set is going downhill and you can’t get a very good contraction you may need to do one of two things; 1. Use lighter weights on that set and/or 2. Increase carbohydrate intake the previous day.

The pace you and your partner want to use is; you go/I go - through your 3 sets with him in your face and then you do the same for him. Remember 3 total sets.

Stressors during the day can affect how you perform so if you have an off day; don’t get down on yourself simply rebound.

Not everyone will be able to perform the workout to failure and that’s ok but you know the point you want to shoot for.

NO-Beta™ will cause this workout to be more insane then you can imagine but the upside is that your biceps will be pumped beyond anything you’ve ever done.

Disclaimer: Prior to attempting this or any workout routine on the Supplements Direct website you should make sure you are healthy enough and physically capable of performing the sets as described. It is your sole responsibility to ensure your capacity to perform the workout and not that of Double-T™ Sports/Supplements Direct.