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Delmonte's
Building Bigger Biceps Program

The first reaction an inexperienced trainer will have looking at this program is, "Are you sure this program is for building bigger biceps? Why does it have me working my legs, my shoulders, my chest? Shouldn't I just be doing a bunch of bicep curls all day long?"

It is the logic above that is responsible for a lot of long-sleeve shirt wearing even on the hottest days of summer. In pursuit of big guns, beginners will perform dumbbell curls, hammer curls, concentration curls and on and on, one right after the other for hours on end. The result is that they overtrain their bicep muscles and get no muscle growth. Biceps are a small muscle group and are easy to overtrain.

You will get bigger results by simply "prioritizing" your biceps as outlined in the following routine from Vince Delmonte. This program was introduced by Vince in the September "Get Big" Ezine, so be sure and check that out for more tips, Routines For Building Big Biceps.

Vince's program, No-Nonsense Muscle Building, is a 52-week plan designed to turn an ordinary skinny guy into one with an solid muscular physique. Based on Vince's own transformation from skinny to built, this program can help you not only build bigger biceps but develop a balanced, well-proportioned body. It is highly recommended.

Note: The following workout would be performed as 4-day-a-week full day routine. Like this:

Day	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.	Sun.
Workout	A	B	Rest	C	Rest	D	Rest

OR...

Day	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.	Sun.
Workout	Rest	A	B	Rest	C	D	Rest

OR...

Any schedule that has you performing one workout a day and all 4 within the week.

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4-Week Bicep
Priortization Program

By Vince Delmonte

Weight Training Program Notes:

Notice the simplicity of the workout structure. This program will work extremely well for hardgainers. The overall volume might be a little low for someone used to a traditional bodybuilder split program and has more than four years of consistent training. 

The power of the program is found in the principle of prioritization by sequence on the first pull workout. Notice that your prioritization muscle is being sequenced at the start of the workout and the start of the week. This is happening on purpose. We are intentionally giving your biceps an opportunity to train at their two most “fresh” times – at the start of the week and at the start of the workout.

Focusing on increasing overall strength can still be achieved on the second pullworkout where the biceps will not be pre-fatigued.

Notice the slow speed movements.  Many anabolic hormones are released when your muscles are under constant tension. The tempo's are set up so that will be forced to move the weight slower and with a greater amount of tension concentrically and eccentrically.

On a pull day, 402 would mean: 4 seconds to release the weight, 0 second pause at the bottom and 2 seconds to pull the weight.  On a push day, 402 would would mean 4 seconds to lower the weight, 0 second pause at the bottom and 2 seconds to push the weight up. 

Focus on adding 5-10 pounds to each of your exercises over the course of the next four weeks while keeping the rep ranges and sets the same.  It is not necessary to do more sets or more reps.  Focus on increasing more weight under the same set, rep, tempo and rest prescription.

Conclusion

Focus on gaining an extra 5 pounds of overall weight this next 5 weeks.  That works out to gaining about 2 pounds of dry muscle accompanied by some water and glycogen weight.  An extra 5 pounds of  overall weight should lead to at least an extra inch on your arms.  Keep the program going for another 5 weeks and you'll have a whole extra inch on your arm in about 10 weeks!  Then tell all your friends to get tickets for the “Gun Show!”

About The Author:

Vince Delmonte is a fitness model competitor and a personal trainer. His No-Nonsense Muscle Building program is designed to take skinny guys from bony to buff.

The program includes full diet plans, a 52-week intensive workout plan and full email personal training support.

Read my review of Vince Delmonte's No-Nonsense Muscle Building

Check out more on Vince Delmonte and a listing of the other articles he's contributed to this site