What if I told you I could help you build the type of muscular physique you’ve always wanted in just 6 short weeks?
Now what if I told you you could do this while getting to train arms 3 TIMES per week?
You’d probably think I was crazy! After all, it sounds like too much fun!
But that’s EXACTLY what I’m going to do. Welcome to Biceps Boom. The goal of this program is to help you build the kind of sleeve-busting guns that have your family, friends, and other gym member wondering what the heck you’re doing (or what you’re taking!) to see such excellent results.
Before you get stuck in to the program, take a good read through this program overview section because this is where I explain the various moving parts that make Biceps Boom so effective. One of these methods in particular, known as overcompensation, gives us the “key” to unlocking a crazy transformation.
THE 3 KEYS TO MUSCLE GROWTH REVEALED
Let me begin by saying you and I are a LOT alike.
Okay, maybe our personal circumstances are different, but when we get down to the real nitty gritty, we’re not that different. You have ten fingers, ten toes, biceps, triceps, etc…
… and the process by which our body builds muscle is largely the same for us both.
That’s a very good thing, because it means I can be incredibly clear in explaining what the body responds to and what it doesn’t.
You see, some people will have you believe all kinds of bulls**t with regards to training. That’s why gyms are packed with folks who are spinning their wheels, but never seeing any return on their investment. My job is to steer you away from that stuff and take you to what WORKS. That’s the reason I wrote this program.
Along the way, I’m going to have to burst some bubbles and shatter some myths.
So get ready for a startling fact…
When we are training in the gym, there are ONLY THREE WAYS we can build muscle!
That’s right! Just THREE! And if your workouts aren’t doing any of these three things, you are LOSING OUT on results! So what are these three super-important methods?
- Progressive overload
- Eccentric overload
- Metabolic stress
The great news is that Biceps Boom incorporates them ALL, so you’ll be MAXIMIZING your results over the next 6 weeks, but let’s take a look at what each one does.
Progressive overload is the most famous of the three. This is the classic bodybuilding principle of increasing the workload we subject a muscle to in order to make it grow. For example, you start off lifting 10kg dumbbells and eventually progress to 15kg dumbbells. That’s progressive overload. Or you start off lifting 10kg dumbbells for 3 sets and eventually progress to performing 4 sets. That’s also progressive overload.
The problem with this type of training is that you are eventually going to hit a ceiling (otherwise you’d be curling 50kg dumbbells), so if this is your only training principle it won’t provide enough stimulation to see continous muscle growth.
^ ^ ^ Read that again, because it explains why most people in gyms are NOT getting the kind of results they want.
That’s where the other two methods kick in…
Let’s talk about eccentric training first.
Did you know that each rep you perform has two distinctly different phases? The lifting phase is called the concentric phase, and the lowering phase is called the eccentric phase. A good example of this would be lifting the bar on a biceps curl, versus lowering the bar on a biceps curl. Given the fact that our muscles contract when we lift, most people THINK the concentric phase is the most important part of the rep… and they are WRONG!
You see, the eccentric phase is where it’s at!
During the eccentric phase we are able to do significantly more damage to our muscle fibers, and more muscle damage means MORE MUSCLE GROWTH!!!
Also, we can handle about 150% more weight during this portion of the lift, which means there are certain exercises which work like a DREAM with this technique (you’ll apply them in Biceps Boom!). For instance, have a partner assist you in curling a heavy EZ-bar before controlling it on your own during the eccentric phase – this is FANTASTIC for muscle growth. If you train alone you can achieve the same goal by “cheating” the bar up and then applying a strict eccentric phase.
The drawback to this style of training is that it’s very taxing on the central nervous system, which means we cannot apply it all the time otherwise we’d never fully recover. (1)
That’s where the third piece of the jigsaw – metabolic stress – comes into play.
Did you know that training with lighter weights for higher reps can build just as much muscle as training with heavier weights for lower reps? Most people don’t know that, because outdated gym bro advice still dictates that “higher reps are for toning up”.
Let me make this clear – muscles cannot “tone”. They can only grow (hypertrophy) or shrink (atrophy).
Research clearly shows that high rep training is every bit as effective as low rep training for hypertrophy – it’s just achieved differently. Building muscle via metabolic stress is not done by way of the sheer weight we are lifting, but rather by increasing the length of time under tension. This causes metabolites (waste product) to build up around the target muscle (“the burn”), and makes the remainder of our set feel like Rocky Balboa trying to defeat the giant Russian… in Russia… on Christmas day. (2, 3)
The major benefits of this style of training are that it places less stress on the joints and your central nervous system won’t take a beating, so you’ll recovery quickly in comparison with the other two methods.
The downside is that it doesn’t carry the strength benefits of the other two.
But here’s the thing…
The “trick” to maximum hypertrophy comes in realizing you’re not meant to use ONE of these principles. There is no “best”, because they each have unique benefits and flaws (i.e. progressive overload is great for muscle growth but you will eventually hit a plateau, eccentric training is great but the increased recovery time means it works best when used sparingly, metabolic stress is great but won’t make you stronger)…
Instead they must work TOGETHER.
Make sense? I hope so, and I hope you’re pretty excited!
So now you have a three-pronged attack on muscle growth in the form of progressive overload, eccentric training, and metabolic stress, which will have you achieving the kind of results that leave guys at your gym REFUSING to believe you’re not on vitamin ‘S’.
If you take a look at your Biceps Boom plan you’ll see that I’ve structured ALL OF THESE highly effective methods for MAXIMUM RESULTS. This is something known as periodization, which we’ll discuss below…
… and then we’ll get on to that whole “TRAINING ARMS 3X PER WEEK!” thing.
PERIODIZATION = MORE MUSCLE GROWTH!
Building on what you learned in the last section, I’ve got a quick question for you:
How many guys do you know who go to the gym and do the same old things every time they train?
Some will always do 10 reps… some will always do 20 reps… others will always choose machines over free weights, or vice versa… some will always skip legs, and so on.
This is how it is in most gyms around the world, and I can GUARANTEE that all those guys share one thing in common – they want BETTER RESULTS!
You see, the body is a very smart machine. If it is constantly subjected to the same stress, it will eventually make the necessary adaptations to handle that stress more easily. So what works for you once isn’t going to work forever, and this has left many guys following the same tired routine for way too long, despite the fact that the results stopped coming YEARS AGO.
So what if there was a way we could reap the benefits of our efforts in the gym while AVOIDING the adaptations which slow the results down??? That would be a GAME CHANGER for most guys...
… WELL, THERE IS!
There isn’t an athlete in the world who just goes to the gym and makes it up as they go along, or does the same training plan for years even though it’s not working. Instead, they follow properly structured training programs which use periodization to let them hang around in each training zone just long enough to reap all of the benefits it offers, then cleverly move to the next phase before any of the long-term adaptations occur and results stagnate.
The best part is is REALLY SIMPLE, and research shows periodization leads to greater hypertrophy and greater strength gains. (4, 5)
There are a several forms of periodization, each with unique advantages and disadvantages which are suited to different styles of training (classic linear periodization, reverse linear, pendulum, wave loading, dup, etc). If you’re a long-time member of my website you might have tried some of these before. When it comes to building muscle there is one form of periodization which stands tall over the rest – undulating periodization.
In a 2012 study published in the Journal of Human Sport and Exercise researchers found that this type of periodization led to increases in triceps size (5%), biceps size (10%) and bench press strength (25%) versus the already impressive results of classic linear periodization, which was previously thought to be optimal for muscle growth. (6)
Biceps Boom is built around thsi method from start to finish. Using the undulating periodization method, your rep ranges will jump between low, mid-range, and high rep ranges on a weekly basis rather than following a set pattern. You’ll have to adjust your weights depending on your rep target, and you’ll never stay in one particular training style long enough to allow any negative adaptations to hold you back.
Good! You now know more about setting up a proper training program than 90% of people at most gyms!
Once again, you’ll find that all of this has been properly structued for you in the Biceps Boom training program, so all you’ve got to do is enjoy the results!
YOU WILL TRAIN ARMS 3X PER WEEK (SERIOUSLY!)
What if I told you there is a secret training method most guys are ‘missing’ then they hit the gym?
Well, there is.
It’s a technique I’ve used for years called overcompensation, and it is the DRIVING FORCE behind why Biceps Boom is such an effective training program!
Take a look at the graph below.
Post-workout muscle fatigue is followed by a period of recovery. Then something really interesting happens… because once the initial recovery phase is complete, the muscle enters a phase called overcompensation.
During this phase it actually has an increased capacity to grow.
^ ^ ^ Read that again.
Targeting this brief “golden window” of overcompensation is the primary goal of Biceps Boom. We will use it to turn your arms into sleeve-busting cannonballs over the next six weeks, and the best part is I’ve mapped it all out for you!
So how does it work?
Well, when a muscle is going through this brief period of overcompensation it is actually bigger, stronger, and more able to grow than when it was previously trained due to the activation of several key hormones which are assisting in the recovery process. Essentially, we can use this time to trigger MORE MUSCLE GROWTH by working it again.
If we “miss” the window, involution occurs and the muscle returns to normal (results will still occur over time, but it’s a lot slower).
So how do we ensure we hit it every time?
Well, that’s what I’m here for. In order to do this we need to look at muscle recovery speed. A lot of programs get it dead wrong here because they fail to take into consideration that certain muscle groups (like arms) will recovery much faster than other muscle groups (like legs). They wrongly advise you to train every muscle group at the slowest recovering muscle group’s recovery pace (i.e. once a week), and this is a damaging mistake to make. Amazingly, your fastest recovering muscle groups could actually be in a state of atrophy (literally shrinking in size) by the time you get around to training them again.
Pretty fascinating, isn’t it?
So using this increased training frequency, we can structure our workouts in a way that helps us make the absolute most of this “golden window” of overcompensation, so you have guys at your gym staring at you in disbelief, wondering what the f**k you’re doing to see constant progress, while they’ve been stuck in the same spot for years.
This is where we need to be smart with our training.
Remember, the goal is to stimulate, not annihilate – otherwise we’d run the risk of overtraining.
So how do we know how much volume and frequency is just right? And how do we know when to stop for best results?
Well, I’ve mapped it all out for you. During Biceps Boom we apply the latest science and use laser-like focus to get you in and out of the danger zone with all the rewards before any negative adaptations occur, like Tom Cruise rescuing a hostage in a Mission: Impossible movie!
This requires a strategic approach.
If you take a look at the workout program you’ll see that we will slowly ramp our arm training volume up over the course of the program, reaching an apex in week four, before tapering off in the last two weeks. This is called the staircase effect, and it’s a highly effective method I’ve used with clients since way back in the early 2000’s.
By doing this, we are able to straddle the line between overreaching (necessary for muscle growth) and overtraining without ever crossing it. It helps you literally eke every last bit of GROWTH from your arms.
During week one of Biceps Boom we will only train arms once. This workout will be nasty, using techniques like Negative Reps & Rest Pause to create as much muscle damage as possible. It’ll likely take a full week to be back at 100%.
In week two, we increase the volume to two sessions. Don’t worry if you’re still sore from the arm-busting workout of the previous week, we will be using different rep ranges and techniques to ensure you can still perform well.
Weeks three-thru-five are where the real “action” is…
Because now we increase volume to three sessions per week – that’s right, you’ll be banging biceps & triceps THREE TIMES per week!! – before backing off in the final week by reducing volume to just one session.
Also, something most clients have found really interesting over the years, is that the final two weeks of the program when we decrease the volume (and the week after the program has ended) will see even more results in muscle growth because we shut off the volume with perfect timing. (7, 8, 9)
Interested to try it out and see for yourself? I thought so!
TRAINING TO FAILURE
Earlier on, I mentioned the importance of training to failure.
Studies show that taking a muscle to the point of failure can increase hypertrophy by as much as 60%, so it’s highly important we get it right! (2)
Most exercises in this program have 3-4 sets so I recommend using your first set to focus on nailing the movement itself, then using your rep range to guide you to failure on subsequent sets (i.e. if your target is 20 reps, you should be struggling to hit the final one – otherwise you went too heavy, or too light).
But wait… it gets even better!
The final set of the exercise is where we really want to give it everything. We will do this by performing our set and then applying a “muscle buster”.
Aside from having a super cool name, “muscle busters” are highly effective techniques we can use to increase the intensity of an exercise. For example, instead of performing three sets of dumbbell flye followed by three sets of dumbbell bench press, I might ask you to apply the SUPERSET muscle buster so you pair the exercises together.
I have a whole series of these techniques, and we’ll use a small selection of them throughout Biceps Boom.
Here are a few of my favorites:
- Superset Method: Two exercises paired together into one “super” set. Perform your 1st exercise, then go straight into your 2nd exercise, then rest. This allows you to get more work done in less time, and of course, it burns like a motherf**ker!
- Triset Method: Same as above, but three exercises paired back-to-back. I usually reserve this one for abs circuits.
- Rest Pause Method: My favorite method for lower rep work. Nail your final set then take a short 10 seconds rest, then head back to work with the same weight and see if you can force out 4-5 additional reps. Ten seconds might not sound like much but, amazingly, a muscle can recover by as much as 30% in that time!
- Negative Reps Method: If training with a partner, load the bar a bit heavier than you’d usually go and have them assist you during the lift, so you can control the lowering phase (the negative) by yourselfThis will unlock the benefits of “eccentric training” which we discussed above. If you train alone, load the bar with a challenging weight and “cheat it up” if you need to, then lower the bar with a 5 count, controlling & squeezing the target muscle hard throughout.
- Dropset Method: This works great with low reps and moderate reps. Finish your final set then immediately lighten the weight by around 25% and continue to force out reps until there’s nothing left in the tank.
- Cluster Method: The easy way to remember these is “5+5×5”. This nightmare method works in blocks (a.k.a. “clusters”) of 5 reps, followed by a 5 second hold at the starting position of the next rep, repeated five times over. Here’s a demo. Example; perform five reps on the overhead cable extension, then pause for five seconds in the start position of the next rep (elbows bent, hands behind head) then do another block of five reps, another five second pause, and so on. The idea with this method is to get five clusters (5 reps, 5 second pause, 5 times through), or to quit when you reach total muscle failure.
- 21 Drop Method: You might already be familiar with “21’s”, but here’s a new take on an old classic. It comes into play during week 5 of Biceps Boom. You’ll grab a pair of weights and perform 7 top-half curls, 7 bottom-half curls, and 7 full reps. That’s 21 reps, and this is where most people’s “21’s” end – but not yours! You’ll turn this into a dropset by immediately grabbing a slightly lighter pair of weights and repeat the process for another 21 reps with no rest, then you’ll do it one more time with some lighter weights. That’s a mega 63 rep dropset filled with reps that use different ranges of motion, so get ready for an unbelievable pump!
- Boom Method: This is the final technique you’ll use in the whole program. It’s a firm favorite of Jean-Claude Van Damme (and it’s the technique which inspired the name of this training plan!). The Boom Method is an unforgiving ladder set that starts at 2 reps and ends up at 20 reps, here’s a demo. Start by choosing a weight you’d normally use for 20 reps. Achieve 2 full reps followed by holding the bar at the start of the next rep for a 2 count (during a biceps curl, this would be to let the weight hang down with arms extended for a 2 count), then perform 4 full reps followed by a 4 count… then 6 reps and then a 6 second hold… and so on. The goal is to either reach 20 reps followed by a 20 second hold, or quit when you reach total muscle failure.
These are your Muscle Busters. Your weapons of mass construction. The things you will come to LOVE (for their results) and simultaneously HATE (because they’re hard!).
UNLEASHING THE “SECRET POWER” IN YOUR LEGS
Some people believe that traning your legs will make you grow bigger across your entire body.
That’s because leg workouts include compound lifts like barbell squats, deadlifts, and lunges, which create a larger spike in growth hormone and testosterone, leading to greater muscle growth everywhere.
Sadly, this belief is bulls**t.
However, there is still something here that we can take advantage of…
You see, the spike in growth hormone and testosterone is way smaller and short-lived than would be required to have the effects shown above, but there IS still a spike, and we CAN make good use of it to improve our results.
If you take a look throughout the middle weeks of Biceps Boom, when arm training is at its highest, you’ll notice that one of the arm workouts always happens on the same day we train legs. This is not a coincidence. This is a technique I’ve been using with clients for many years. I call it my “arm and a leg” method.
The spike in growth hormone and testosterone created by a tough leg workout is enough to let smaller muscle groups benefit in terms of building strength and size providing we train that small muscle group during the spike. That’s why we hit a ‘mini arm workout’ after legs.
This was shown in a 2013 study published in the European Journal of Physiology, where a research team from Norway found that training arms during this brief period of elevated hormones led to increased gains in both strength and hypertrophy. (10)
To be honest, this is merely a bonus as far as Biceps Boom is concerned. The main nuts and bolts of the program are detailed above, and this just gives us another way to squeeze more juice from the fruit, so to speak.
You see, the main reason we’re training arms on the same day as legs is because we’ve arrived at the apex of the program, where arm volume is highest, and this helps us easily plot three arm workouts per week which don’t trip over eachother in terms of recovery time – which ties in with the fundamentals of the program (the staircase effect).
Any other results it offers are a bonus!
EAT PROPERLY FOR MAXIMUM RESULTS
You’ve heard me say this a THOUSAND TIMES:
A great workout program needs a proven nutrition plan!
This is especially true when the goal is to build an impressive, more muscular physique because we need to ensure your muscles are receiving the proper nutrients to recover from your workouts.
As you should expect, I’ve got you covered here.
Click here to read the Biceps Boom nutrition plan. As well as giving you a sample diet plan for training days and non-training days, it will explain how to structure all of your macronutrients and how to incorporate your favorite foods into your diet if you like to be creative in the kitchen.
SUPPORT YOUR TRAINING WITH THE CORRECT SUPPLEMENTS
There are certain supplements which work VERY WELL with this program.
I’ve linked to them in the nutrition plan, but I like to included a dedicated supplement section as well to ensure you get the absolute MOST from your training.
- Whey Protein: Whey protein is essential when you are following a high protein diet, because it makes it super easy to hit your protein targets. It’s also a fast-digesting source of protein, making it perfect for post-workout consumption. Use this one.
- Creatine Monohydrate: Every athlete in the world uses creatine because it increases strength and power output, leading to significant gains in strength and size. You’ll be able to perform more reps, lift heavier weights, and burst the sleeves of your t-shirt. It’s not uncommon for new creatine users to gain 5+ lbs of lean muscle in only a couple of weeks. Use this one.
- Pre Workout: Many people falsely assume pre workout supplemnets are for energy. They are not, that’s just a side effect. A good pre workout will provide you with a boat load of proven ingredients (like citrulline malate, beta-alanine, and betaine anhydrous) to improve training performance and lead to greater muscle growth when used consistently. Use this one.
- Daily Essentials: We use a three punch combo of Omega-3, vitamin D3, and multivitamins to fill in any potential gaps in our nutrition and maximize our potential for hypertrophy.
Hopefully you’ve enjoyed reading about the science behind Biceps Boom, and you’re in a desperate hurry to get to the gym and try it all out for yourself!
This program is one of my personal favorites. I’m sure you’ll really love it.
Now you have all the tools to craft an insane physique, and I’m only ever an email message away. Use me when you need me. LET’S DO THIS.
Get access to this and every other program on RussHowePTI.com so you can be in FANTASTIC SHAPE in 2021. Membership is $1 for the first 30 days, then $7.99 per month; however, you also have access to everything on the website, including stacks of workout plans (Beauty & The Beast, Make Her Sweat, The Rip Down, Rage Against The Machines and more), 100’s of workouts to use, instructional videos for every exercise in every program to make sure you train with great technique, a full library of research-backed articles where I break down exactly how to train and eat properly for maximum results in the quickest possible time, and step-by-step instructions to get you the results you want.
Bottom line; if you would like to make a GREAT change to your body right now, do it!