New pics of IFBB Pro Steve "The Ram" Silverman & I Plus Workout

IFBB Pro Steve Silverman and I at Diamond Gym

Delts and Biceps

Spider Curls 7 x 12 FST-7

Rope Hammer Curls 3 x 10-12*

Incline DB Curls 3 x 8-10

Reverse Curls 7 x 12 FST-7*

Side Laterals Raises 3 x 8-12, 1 x 50 rest-pause

Side Laterals Partials 3 x 8-12, 1 x 50 rest-pause

Power Press 3 x 8-12, 1 x 50 rest-pause

Bent Over Raises 3 x 8-12, 1 x 50 rest-pause

Side Laterals Raises, Behind the Back 3 x 8-12, 1 x 50 rest-pause

FST-7 rest 30-45 seconds between sets

Delts, Traps and Biceps Workout 2/25/16

Delts
Giant set X 3
Seated hammer machine press triple drop set 12-15 reps per drop
Seated dumbbell front raises 15-20 reps
Seated side raises 15-20 reps
Standing partial side raises 12-15 reps

Giant set X 2
Plate front raises with alternated twist 12-15 reps
Arnold press 12-15 reps
Bent over reverse dumbbell raises 12-15 reps
Standing cable face pulls 12-15 reps

Traps
Machine shrugs 4 x 15, triple drop set 10 reps per drop
Dumbbell Shrugs 4 x 15
Behind the back shrugs 4 x 15

Biceps
*FST-7 Reverse curls 7 x 12
Incline DB curls 4 x 8-10 plus 5 partials
Hammer curls 3 x 15-20
*FST-7 Rest 30-45 seconds between sets

Bigger Arms Biceps Training

There are so many different variations of curls which can all contribute towards building bigger, denser and thicker biceps for you. 

One of these training techniques I'm going to share with you now is performing straight bar curls on the cable machine while lying down. 

There are two key reasons why doing this can work so well as another bicep exercise to add to your program.

1. Lying down means that your back has to remain flat throughout the entire set which removes any potential of generating momentum from anywhere OTHER THAN your biceps. This will help isolate your biceps more, ultimately.

Flexing After My Chest & Biceps Workout

Flexing after a #chest & #biceps #pump at @diamondgympro A) Incline cable flies X 3 for 15-20 reps **Squeeze for 1 second at top of every rep!** B) Incline smith machine press X 3 for 15-20 reps C) Flat dumbbell flies X 3 for 15-20 reps D) Seated hammer chest press X 3 for 15-20 reps **Squeeze for 1 second at top of every rep!** Rep tempo - 3 second negatives Rest periods - 90 seconds Giant set X 3 Spider curls 15-20 Seated incline hammer curls 20-25 Preacher curls triple drop set 12-15 EACH #bodybyian #bodybuildingmotivation #bodybuilding #motivation #training #gymlife #lifestyle #gym #goals #teamBBI #instafitness #fitfam #fitspiration #lightweightbaby #workingout #diet #nutrition #growingseason #hardcore #trainhard #diamondgym #swole #beatingcancer #cancerwarrior #cancerfighter #cancersurvivor

8 Tips On Building Guns

1. Biomechanics 

When you do curls for biceps or pushdowns for triceps the only joint which should be moving is your elbow. Unfortunately, many people involve their shoulder joint a lot to generate more force, allowing them to use more weight. DO NOT do this, moving more weight in the wrong way won't equate to more growth. You want to focus on keeping the target muscle under as much tension as possible! Remember this. 

2. Disadvantage to advantage 

When you train biceps or triceps, by altering the angle of attack you can move from a mechanically weak point to a stronger point as the muscle fatigues. For instance, if you are doing triceps pushdowns you can start off by standing close to the machine with your hands closely gripped together. Then reach failure, step back slightly and take a neutral grip. Then potentially do another drop set, stepping back further. Each time you move in this instance the angle makes it easier, so you've changed the point of attack to allow for continued tension on the muscle.

3 Ways To Improve Bicep Training

You're always looking for ways to get more out of your workouts and ultimately improve your results  by making seemingly small tweaks in the way they train. This can be things like altering range of motion, rep tempo, rep ranges, rest between sets, volume, intensity, grip, stance and many, many more. 

Here's 3 things you can apply straight away to improve the connection with your biceps in the gym and see faster results. 

You will NEED to put your ego down to get the most from these key points!

My Chest, Biceps and Calves Workout at Diamond Gym

Here's my Chest, Bi's & Calves workout today at the Home of Hardcore, Diamond Gym, It's a mixture of Neil Hill's Y3T and Hany Rambod's FST-7 style. This was my second chest workout of the week and I wanted to try something different out. The chest workout is only six sets but trust me, it's a Brutal six sets. I pre-loaded my calf workout with FST-7 and finished the Biceps workout with FST-7. Give it a try and let me know what you think of it. More workouts coming soon. 

Chest
Exercise A) Incline smith machine press TRIPLE drop set X 2 sets aiming for 10-12 reps PER drop set (equating to 30-36 reps in one working set)

Tip For Bulging Biceps!

Muscle Tip for bulging biceps! In general for most biceps exercises:
► Never allow shoulders to slouch or round forward. Always try to maintain a neutral head position, looking straight ahead.

Bigger Biceps Tip

Using this ONE tip will improve bicep recruiting

Want Bigger Arms?

It is all about gravity and the angle of force. Cables, used properly, can be a great tool. Cable Curls Key Points:
► Using a single handle attached to a low cable. Face AWAY from the apparatus and maintain tall posture, shoulders square and back.
► The arm should be allowed to hang slightly behind you (the elbow 2-3inches behind the shoulder).
► At the bottom of the rep, contract the triceps.
► Contract with biceps, keep elbow back and minimize movement at upper arm, and SQUEEZE like it owes you money.

THE GUNS OF WRATH, Training Arms With Frank McGrath

Frank McGrath takes us through his pump arm workout. He has two arm sessions. He starts with EZ bar curls. Next is one arm preacher curls. Next is rope hammers. Next is behind-the-back wrist curls. Next is dumbbell wrist curls. Next is reverse curls. Last is wrist rollers. Not too many gyms have this. You can make this at home. All you need is a broom handle or pipe, rope, and a weight. Frank stop using straps unless he needs it especially for heavy deadlifts.

Juan Morel Biceps Workout - IFBB New York Pro 2015 6 Weeks Out

Juan uses a lot of supersets and heavy weight for most of his body parts but for biceps, it's moderate weight and tons of supersets to blast his biceps. Watch and enjoy!!

Mutant In A Minute - Biceps GIANT SET

Bring on the gun show! Do this and make guns pop out.

Is It Really Cheating?

The importance of good form for bicep development. There's nearly always too much momentum taking place when I see people doing curls.

However, someone questioned whether you can cheat at all because Arnold used to.

"Cheat" curls worked for Arnold, no question. He built one of the best pair of arms to ever grace this earth.

As an exercise I don't recommend them because -

1. Too many people do not have the training experience to know if they are cheating too much

2. The risk of injury is certainly heightened

3. Unless you are a seasoned trainer the exercise isn't going to be as effective in developing a good neurological relationship between mind and muscle

4. Most won't achieve enough tension to make it worth it

However, here is where I would POTENTIALLY utilize some sort of "cheat" on bicep curls.

During your last couple of reps, where your strength has faded at a specific point within your concentric strength curve you might use a "little help" to get over this sticking point PROVIDED you can sustain enough tension during the isometric and eccentric phase.

Any other time I wouldn't use it, and I would only recommend this to those who are experienced enough to be sensible!

Biceps Training TIp

When training your biceps it's very easy to throw a lot of weight up with the use of momentum BUT most of the weight transfer will be lost. You want the stress to land within your biceps, so focus on only moving through the elbow joint rather than the shoulder joint and lower back.

Once you get strong doing this you will see a difference!

Why Your Arms Won't Grow. . .

Below are 6 key points for you to learn from.

1. Elbow positioning when curling

Generally speaking the arms are too far forward which instantly places tension on the anterior deltoids taking tension away from the biceps. To make it more focused on the biceps keep your elbows back and tucked to your sides. You'll notice the difference immediately.

2. Lack of external rotation

When curling with dumbbells a lot of people miss the external rotation at the top of the rep which means they are missing out on valuable stimulation. Make sure you don't forget to do this, with a pause at the top!

3. Range of motion

Video yourself doing any form of curl and ask yourself if you are really using a full enough range of motion!? All too often I see people using at best, 60% range of motion. This just isn't good enough. I want to see near full extension of the arm, you'll stimulate more fibres.

4. Lack of stability

When training triceps with pushdown exercises it's essential that you maintain stability within your shoulder joint and elbow joint. The only movement you want/need is through your elbow, working as a hinge. There shouldn't be any sort of momentum or rocking, as soon as this occurs you are losing tension from the triceps.

5. No pause

Triceps respond particularly well to isometric tension, at the bottom of the reps. Don't just throw the weight down and let it bounce back up. Control the weight, hold it there and increase the amount of tension the triceps have to deal with.

6. Wrist position

When doing your triceps movements focus on keeping your wrists straight rather than cocked back because the tension is greater on the triceps. It also means at the isometric phase of the exercise you can generate a more significant "squeeze."

Biceps Training Tips

The biceps muscles are a small muscle group when compared to the legs and back for instance. They can't take as much direct work as those muscle groups. Also, consider the work your arms already get when doing any pulling motion back exercise.

Most back exercises involve the biceps and work them quite hard. This is the reason for much frustration in bicep development. If you are pushing the limits on back work while also doing multiple biceps exercises your arms will suffer and not thrive. You'll be doing twice the amount work for the smaller biceps than the larger back muscles. They just won't be able to keep up.

You must take these factors into account when planning a bicep workout. You want them to grow, not to lag behind form overwork. On some days you may need to skip any direct bicep exercises and just let your back work stimulate them.

So what are they best exercises to make your biceps grow??
below, the key exercise for just that.
Standing Barbell Curls (straight bar)
Dumbbell Curls (palms up and rotating out)
Machine Curls (Palms up)
Preacher and Spider Bench Curls (Palms up)
Concentration Curls (Palms up and rotating out)

Jose Raymond on Alternate Dumbbell Curls

Keep the palm facing up on the negative part or coming down of the movement. No swinging. A staple in any arm or bicep routine. 

Biceps Training Tip

Change up your grip on curls to stimulate different parts of the biceps.
Try out the Zottman curl: supinate (palm up) on the concentric for a hard contraction, then pronate (palm down) and lower the weight for a good stretch.

Biceps Training Tip

To fully shorten the bicep use a high cable machine and keep your shoulder depressed throughout the movement. Imagine there is a pencil lying in the crease of your elbow and you are trying to crush it with every rep. For a really hard contraction be sure to supinate at the top! 

‬ The fully lengthened position for the bicep will be with your elbow behind you, tricep contracted, and the hand pronated (palm down). This is also the fully contracted position for the tricep! Remember to work the full range of motion for a given muscle within the workout, even if it takes more than one exercise. ‪