http://nicktumminello.com/ - Coach Nick Tumminello shows you how to get a killer Bicep workout with the 30/60 biceps curl circuit. This circuit will get you bigger biceps quickly!
Read the full transcript »

Nick Tumminello: Hey! This is Coach Nick I want to talk you a little bit about killer biceps protocol that I learned from my good friend and mentor Coach JC Santana out in Florida. JC used this protocol for most people, but I have used it for athletes across the board. If you are looking for a killer biceps pump this will do it for you if you are athlete I highly recommend doing this because it is very easy to get arm wear with all the tumbling and arms bars and all the point submission you are just squeezing and holding your opponent take down that all of things involved in ground weight. Probably you are just looking if your body motion type, you are looking for new stimulus sometimes when you just do new exercises you get new muscle, new muscle growth. This will definitely deliver that too and it only takes 30 seconds. So grab the heavy duty band, all I am going to do is step on the band and real quick if I want to make intension if I decide and if the first round of tension so too easy, to step out a little wider that creates more tension if it's too tough bring feet a little, okay. As far as grip go we are going to do a real basic curl here, but I will show you the protocol in a second, you can make your grip up, you can do neutral grip and basic stuff we can do pronated grip, just grip your hands and of course the typically bicep supinated grip. Alright now here is the protocol, I am translating protocol for you. We are going to try to get 60 repetitions in 30 seconds that's two reps per second. Now you think well it's a lot, but if I can do this fast, it's very doable, okay. So I am just going to give you a sample, I am going to try to crush 50 of them .Now what you will notice is my form will start off pretty good and then as I start to fatigue the biceps I am going to start to incorporate my legs and hips moving. Is that a bad thing? No, that's efficiency. As long as I am not doing this, okay. So I am still working my biceps if I am doing this -- if I am doing this a little bit, biceps are still getting worked. So, a little cheat is tolerated as long as you are not sacrificing your lower back or putting any of your joint to that long stress. So I am going to see if I can get, well we will see if we can make it. I will see if I can kill it in 30 seconds, I am going to watch the clock to see if I can get 60 of them. Okay and go, 20, 40, 60 and that within 19 seconds. So, 60 reps in 30 seconds is very doable. Right now my biceps feel like something is pumping. So I will rest about a minute. And another 2, 3 and even 4 rounds of roughly 30 seconds to a minute and a half and three of it, you will feel you arms are getting pumped than before.

Advertisement
Advertisement
Advertisement