Use the Contrast to Build the Connection

One of the biggest obstacles lifters have when trying to build lagging areas is a poor mind-muscle connection. Once you're past newbie gains, you'll have one hell of a time building your body until you "feel" the muscles working. This is where the iso-dynamic contrast method comes in. Here's how it looks with a biceps exercise.

Iso-Dynamic Contrast Curl

  1. Pick a weight you could curl for 15 reps.
  2. Curl the weight to the common sticking point, right around 90 degrees of flexion. Squeeze the dumbbells as hard as possible to create an irradiation stimulus and improve muscle fiber recruitment. Hold that squeeze for 15-20 seconds.
  3. After the hold, perform curls for 8-12 reps, or to technical failure.

This creates tons of metabolic stress, mechanical tension, and improves the mind-muscle connection to build bigger, stronger biceps. Do three to four sets twice a week.

Related:  The 5-Minute Workout Booster

Related:  The 10 Best Biceps Training Tips