I was celebrating my buddy Chad Waterbury’s birthday Sunday at the Bungalow in Santa Monica.
Between shots of tequila, Chad and I were discussing the release of his new program HFT 2 . It’s chock full of specialization programs for each body part. So I asked him if he’d write a high frequency biceps-building plan for the Renegade nation.
He obliged.
This is what he recommends:
Enter Chad…
1. Do brief, high-tension sets. Gymnasts that do the rings have the best biceps because they’re frequently stimulating them with intense isometric holds.
2. Use different hand positions: Rotate overhand, underhand and neutral grips throughout the week. This ensures that you’re maximally stimulating all elbow flexors: biceps, brachialis and brachioradialis.
3. Train the same exercise twice in a day: I’ve experimented with every scenario imaginable, from multiple sessions per day to daily training for months straight. What I learned is twice-daily training of the same exercise for three days per week is ideal. You’ll get six mini-workouts in per week but you’ll still have four full days off.
Here’s a sample high frequency biceps plan you can implement into any basic training program (just remove any direct biceps work from your main workout):
Monday
Morning: Hammer-grip pull-up for 3 sets of 5 reps (3×5) with 3 minutes rest between sets.
Evening: Same.
Wednesday
Morning: Reverse curl with EZ-bar or dumbbells for 4×6 with 2 minutes rest between sets.
Evening: Same.
Friday
Morning: Chin-up or rings pull-up (hang with neutral grip, twist palms toward you as you ascend) for 3×5 with 3 minutes rest between sets.
Evening: Same.
Plug this specialization routine into you current program and let us know how it works out for you.
And if you want Chad’s specialization routines for every body part check out his new HFT 2 system. It’s on sale now for his birthday until midnight tonight.
If you use the coupon code RENEGADE he’ll give you guys 20% off.
Check it out HERE.
“From a rebel it’s final, on black vinyl,”
Jay Ferruggia
