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     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.
    
     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 Muscle."
    
     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.
    
     Read more here:
    
     7 Minute Workouts  <– click…train less; gain more
    
      
     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.
    
     7 Minute Workouts  <– click…train less; gain more

=============================================
Sarah, CPT
Lewis, Publisher
www.articles.atozfitness.com
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