Building Great Guns

Want great guns? - try these technique to blast them.

  • Use momentum too often? Plant your back against the wall or place a fit ball behind you when you curl. This will help isolate your biceps, but it's also important to keep your core fully engaged.

Do it: Back-Against-The-Wall Dumbbell Alternating Biceps Curls

Put your back against a wall (or put a Swiss ball between your back and the wall), bend your knees slightly, and keep your elbows in contact with the wall (or ball) as you execute reps.

  • TIME UNDER TENSION (TUT)

Heaving up heavy weight with herky-jerky form may look impressive to newbies, but those who train hard understand proper form always trumps heavy weight. When your form is terrible your biceps look terrible. Instead of creating a nice shape for your arms, you'll get bulky, blocky biceps because there was no focus on the tension. Try doing five seconds with the concentric phase and five seconds with the eccentric phase. And if that's not a challenge, try five seconds up and 10 seconds down."

Do it: 5/2/5 Curls

With any biceps exercise, spend five seconds raising the weight, pause for two seconds, and then lower the weight with control for a five count.

  • PARTIAL REP CURLS

The most common partial-rep biceps movement is 21s. You're basically doing seven reps from the bottom [of the movement] to the halfway point, seven more reps from the halfway point the top of the movement, and then seven full-range reps. Also, don't get stuck on the number 21. Raise or lower the rep count to meet your fitness level.

Do it: Partial Rep Hammer Curls

Divide the range of motion of the curl into two halves. Perform the desired number of reps for each half of the movement, and then finish by doing the full ROM movement.

  • Static contractions — holding the weight in a fixed position for a set period of time — are more taxing on the muscle and can lead to serious strength and size gains.

Do it: Barbell Static Curls

Using a straight bar, dumbbell or free weights, hold the weight at the halfway point for 20 seconds. Then slowly lower to the start position.

  • COMPOUND SET

A compound set works the same muscle group with two different exercises performed consecutively without rest. (Supersets combine two movements that work opposite muscle groups.)

There's no specific compound set that's better than another so long as the exercises do things like hit different angles and change resistance. Go from machine to free weights or dumbbells to machines — it makes no difference what combination you use.

Do it: Incline Dumbbell Curl + High-Pulley Cable Curl

Start by doing an entire set of incline dumbbell curls and then immediately perform a set of high-pulley cable curls without resting.

  • DROP SETS

Drop sets are a terrific method to use when you're pressed for time. Along with injecting intensity into your workout, they also exhaust the muscle quicker than standard sets. Depending on your fitness level, you can do a drop set on your final set, or execute them on every set.

Do it: Barbell Curl Drop Set

Perform a set of barbell curls until you reach failure. Immediately reduce the weight used in the previous set by 20-50 percent and squeeze out more reps.

Try these techniques and let us know how you go- Because we all want great guns!