big arms routine Curling in the Squat Rack...a Time-Under-Tension In-Set Superset for Biceps

This is literally one of the ONLY times I'll tell you that you have to curl in the squat rack...I give you special permission (it's necessary for this exercise).

This combination exercise focuses on time under tension (which is key for muscle growth), using a standing barbell curl (isolation exercise) alternated with a bicep-focused chin-up (compound exercise).

The trick is, you're going to be alternating reps of each exercise back and forth, causing activation of a different set of fibers on each rep, with a focus on maintaining tension in the biceps through the entire set.

This alternating rep strategy is what I call an "In Set Superset"...and it works GREAT for building mass, especially when used with a focus on muscle tension.

This is similar in concept to Occlusion Training, where you tie a band or wrap around your upper arm to physically prevent blood from flowing out...the idea of which is to trap waste products of muscle contraction in the area. This, in turn, is known to produce a significant anabolic response in the local muscle tissue.

In this exercise, you're achieving that goal and you're doing it with a heavier, compound exercise for the biceps, for greater growth stimulation.

But yes...it does require you to curl in the squat rack...there's no helping that.

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Nick Nilsson
The Mad Scientist of Muscle

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Want some killer bicep training? Watch: "Get Big Arms...Get a Raging Pump in Your Biceps With a Non-Stop Superset of Curls and Chins"
https://www.youtube.com/watch?v=2X2Q9...
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big arms routine Curling in the Squat Rack...a Time-Under-Tension In-Set Superset for Biceps
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