7 Minutes To Better Arms
By Jon Benson
Nutrition, Fitness and Fat-loss Specialist
Bestselling author of "The Every Other Day Diet" and "7 Minute Body"
Want better arms?
I have just the solution for you. It works if you train in the gym.
However there's a way to do it in-home... but you will need dumbbells or some inexpensive bands. You can get adjustable rubber bands at any sporting goods store for about $25.
I discovered this technique recently and my arms have really been improving.
Usually my biceps do not get that sore. My forearms and shoulders get most of the work.
And this is true for the vast majority of people doing traditional bicep curl work.
Obviously this is 'not' what you want. You want to target the biceps.
We'll cover triceps, or the back of the arms, in my next newsletter. For today, it's all biceps.
Here's what I've been doing:
First, I use a machine by Life Fitness. It is just their curl machine. Almost any curl machine will work as long as you are sitting upright. But the Life Fitness machine is the best.
Using a weight that is about 70% of my normal curling weight, I lean slightly forward while curling up.
What this does is mimic an old bodybuilding movement called "body drag curls." This deactivates your shoulders from the movement as well as your forearms, at least as much as is possible.
Curl up explosively. Hold the contraction at the top for about one-two seconds.
Then comes the fun part...
... you lean back, with your back against the back-rest of the machine (the normal curl position) and lower the weight at about a 3-4 second pace.
But you extend your arms out as far as they will go. The Life Fitness machine allows you to do this.
This puts a lot of negative stress (that is a good thing in this case) on the biceps. Negatives are actually more beneficial to adding lean muscle-mass. You just cannot over-do the negatives, otherwise you will get too sore and over-train.
Shoot for 10 repetitions. You'll find that if you rest briefly, as I recommend in "7 Minute Muscle", you will be done with your bicep workout in under 7 minutes... and that includes a second movement!
Work for 5 minutes on the curl machine as described. Then pick up a pair of dumbbells that are about 50% under your normal 10-rep curl weight.
Do hammer-style curls.
Hold the dumbbells to your side, standing, and alternative between your left and right arm. Curl up with your right arm, keeping your palms facing your body at all times.
At the top of the movement, the dumbbell is at your chest, almost touching, and your palms are still facing inward.
This will work the forearms, but also the biceps and the brachialis, the muscle the runs between the bicep and inner tricep head.
Here's the trick: HOLD the right arm at the top, flexing the bicep hard. Then curl the left arm up. Keep the contraction in your left bicep as you lower the right back to the starting position.
The moment your left arm reaches the chest, lower the right, and vice-versa.
The ache in your biceps after just 2 minutes of this (which is about 2 sets max) will be incredible.
That's it. You're done in 7 minutes.
Enjoy your new arms!
P.S. I cover how to train your entire body in this 5 minute/2 minute style of intense, muscle-focused training in my book "7 Minute Body." You can get this book for 77% off for a limited time only when you pick up "Every Other Day Diet."
Click Here To Watch The Every Other Day Diet Presentation
I am starting a newsletter series 'only' for those who have this book next week on advanced tips and tricks for faster muscle growth in less than a quarter of the time usually spent in the gym.
Does this work?
Well, my arms are pretty massive. You do not have to go as far as I have gone... you can stop when your arms have that toned, lean-muscle look you want.
Or you can grow them as large as you want. It's up to you.
I train this way.... only 3-4 days per week in the gym and 7-14 minutes per body part... and trust me: There is NO better way to train if you value your time and you want serious results.
Pick up the book today so you can get started. You'll see the Member's Only newsletter form on the download page for the books and videos.
That is... if you're serious about getting a solid bod in far less time.
Find out more...
Click Here To Watch The Every Other Day Diet Presentation
P.P.S. My newsletter tips on intermediate and advanced training techniques will also include videos. You don't want to miss out on this.
Oh... it works no matter if you're a guy or a girl. In fact women make FAR better progress because they are finally training their bodies in a way that doesn't drain their recovery system.
Guys... you'll have to leave your egos at the door. The weights are lower than you might think.
But guess what?
Your muscles have no idea how much weight is on the bar.
And I don't know about you, but I only care about what I see in the mirror, not how much weight I'm lifting.
At 45, I train harder (just a lot shorter) than guys half my age... and I progress 2x faster. That's what is so cool about this style of training. It's ideal for anyone, but it really rocks for people over 30.
Watch This Free Presentation For More Info
Yours In Fitness,
Jon Benson
Nutrition, Fitness and Fat-loss Specialist
Bestselling author of The Every Other Day Diet
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