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The Animal
Introduction
In 2001 a number of Bodybuilders craved bigger, higher
peaking biceps. These men and women tried everything to reach their
goals, today still wanting those arms they survive on hope
alone, they’ve got a plateau, and no one else can shift it. Until
now, they’ve just hired THE ANIMAL!
The Ultimate Program Revealed!
Week’s 1-2, 5-6
Phase 1 - Warm up Exercise:
 
Incline dumbbell curls
Select a light weight to perform this exercise and do
not move your elbows at all!! Keep them tight to your
body and take the weight up as far as you can without moving them.
Essentially so your hand is about 8-10 inches from your
shoulder when you have reached a peak contraction. This will ensure that your
biceps are shouldering the majority of the load. Execute
15 slow and controlled repetitions for 3 sets.
You will take approximately 90 seconds in between sets.
At the beginning of the 90 second rest period, clench your
fist so that your entire arm is tense and perform a curling motion
for 30 total seconds. When you have finished this, rest
for the remaining time period.
Working Set, Phase Two -
5 Massive Drop Sets
 
Standing
Barbell Curls - Using an Easy Curl Bar
Begin by selecting a weight that causes you to fail at
approximately 8 repetitions. However I want you to fill
the bar with smaller plates. For example in the UK I put
on 2 x 5kg (11.05lbs) plate on each side and then 3 x 2.5kg plates
(5.525lbs). Its important that the last three plates on
the barbell are made up of 5 pounders or approximately that much,
because the set depends on it. The rest of the barbell should
be made up of approximately 10 pound plates ( again in the Uk
our plates are 5 kg or 11.05 pounds ).
instructions - Perform this identically for 4 total
sets!
step one: perform repetitions until failure has
been reached. This should take place at approximately 8
repetitions.
step two: strip the first set of 5 pound plates and go to
failure again
step three: same as step two
step four: take the final 5 pound plates off and reach failure
again
5th set
Perform an identical set to the first 4, but...this time
you will strip until you have taken every plate off of the bar!
I WARN YOU, the pain will be
immense and your grip will be completely gone, but just rest the
bar in between your index finger and thumb and keep pumping!
Important Note:
I admit this sounds like a lot, but
after the first couple of sets you will probably only be able
to get 3-4 reps with a weight before a drop. A set will
contain about 15 total reps once you get into it. For more
info on strip sets
click here
Rest: Now you are entitled to recover somewhat.
NOT for too long though, we want to maintain a pump.
Phase Three: High Cable Pulley
Curls: 5 total sets
set 1-4
After you have recovered go over to the high cable pulleys.
Stand in between them slightly forward so the main part
of your body is a few inches in front of the cables. Take a cable in each
hand and do a double bicep curl, as if you were posing. Pay special attention
to your form. You must concentrate on keeping your shoulders,
back, and elbows stationary. You’ll find as you get on through
the sets it’s easy to digress into a semi-fly motion.
Your aim is 15reps, when you have reached the peak contraction
hold it for a SLOW count of 5 then release. Once again squeeze out
4 sets! The blood will be flowing heavily into your bi’s
about now, but the worst set is yet to come! You may have to drop
the weight in between sets to keep good form but that’s fine,
remember this is a biceps workout, not back.
set 5
On the final set, drop the weight by about 50 percent
(trust me). As before, when you reach the peak contraction hold
it for 5 seconds, but this time do not lower the weight all the
way, rather stop half way and lift it back up, contract for 5
and then follow this with a full repetition.
You are actually performing 1 and a half reps.
Continue until you have reached failure!
vital note: Notice how the focus is on the
peak of the biceps. I am using cables because they provide
continuous tension, which is a vital weapon when stressing this
area.
Phase 4 The Final Blow!
 
cable curls
Its nearly over, but you still have one final dance with
pain! Go to a low
pulley and set up a semi light weight. Your goal is to make it
through 3 sets of Double Handed Cable 21’s. For a description on 21's click
here. This will hurt but again keep the weight light
enough to watch your form. I have found that the
upper 7 were only moving my arm about 4-6 inches, as the pump
in my Bi’s was extremely intense. After you have completed
3 sets, congratulate yourself, chug down a shake and EAT like
a PIG!!
Week’s 3+4, 7+8 of Biceps Blitz!
By now you should have noticed the above program getting
slightly easier and the pain from the DOMS should be slightly
less. Now it’s time to give your body the shock of it’s
LIFE!!
editors note: Its apparent
to me that the Animal has a twisted sense of " easier! "
I would never associate the word easy with the above workout!
I'm sure most of you are wondering if the second phase of this
program will be as painful as the first. Guess what?
It is!
Phase 1 - Warm up Exercise - Wide
Grip Straight
Barbell Curls
Pick up a Barbell. I prefer the stubby (5ft) one
opposed to the full sized 7ft jobby. Put no weight
on it and stand in front of a mirror, holding the bar with a grip
about 6-8 inches wider on each hand than shoulder width. Your
arms should be about 30 degree’s to the left and right respectively,
opposed to pointing straight ahead. Now grip the bar like
it’s got 1000lbs on it and is taking every ounce of energy in
your body just to hold it. Rep out 20 slow and controlled
reps. Again, elbows tucked in to your side with the bar stopping
about 8-10 inches away from your chest, this is the peak contraction.
Be sure to hold it there for a second or two before lowering the
bar fully, so that your arms are pointing toward your feet. Do 3 sets in total,
each containing 20 reps, and take a 60 second rest between each
of these.
Phase 2 - First Working Set
Exercise: Concentration
Curls
Sit on the end of the bench with a dumbbell. You
will be performing concentration curls. All too often these
are done wrong. They are tricky and it takes loads of practice
to get proper form. The
most common mistake is rolling your elbow inwards to help you
to lift the weight. If you have a partner, get him to hold
your shoulder in the correct position and I guarantee that you’ll
feel the effectiveness of the exercise double.
If you workout alone just use your other hand, until you
get the form correct. Choose
a weight that causes you to fail in the 8 rep range. Once
you reach failure, use your other hand to help the weight up and
perform 8 negatives. ( For a description on negatives
click
here. ) Then with no rest go onto your other
arm and perform an identical set. Take a 60 second rest
and repeat. In total
you want 5 sets per arm each containing 8 normal reps and 8 negatives.
You will need to drop the weight after a few sets, don’t
worry just keep PERFECT form!!
Rest a few minutes and get focused!
Phase 3 Lying
High Pulley Curls
This next exercise will get you some of the strangest
looks you’ve ever had in the gym, but WHO CARES, you want
big Bi’s, don’t you?? I recommend that you
get a mat, especially if you have a crapy floor. Place it
at the bottom of a high pulley. On the high pulley you
need the short bar attachment. Select the weight, grip
the bar and then sit down about 12” from the upright (this will
vary depending on your size), now lie down on your back and put
your feet up on the upright, knee’s will be slightly bent.
With your arms straight now curl out a rep, elbows remain
pushed into your sides just as if you were doing a barbell curl,
the only difference is you lying down. When you reach the peak
contraction again squeeze with all of your might, hold it for
5 seconds and then lower. Do 12-15 reps till failure,
for 5 sets. The great
thing about this exercise is you have to fight against gravity
to hold that peak. People will look, people
will stare, but it will get you the biceps that you want!!
Take another short rest. You are nearly there!!
Phase 4 Hammer Curls
 
Hammer Curls
Set a bench so that it Inclines to just over 45degree’s.
It's Hammer time! Sit on the bench and
lie back slightly, Now raise both the weights so that they are
at peak contraction. I want
you to begin the movement in a state of peak contraction rather
than starting with the weights hanging to the sides. Now
perform 8 alternating reps per arm for 5 sets.
You’ll probably need about a 90 second to 2 minutes rest between
sets.
note: this will build mass on the bracioradialis,
hence giving your arms a 3d appearance.
Phase 5 - Keep That Pump
Finally, just to ensure that you maintain that
pump long enough to get to the locker rooms, grab a barbell as
you did at the beginning and rep out 3 sets of 20 again. “OH the PAIN, the BURN,
OUCH” Shut up you
WIMP Pain is weakness leaving the body!!! note: This final blood
pump will assist in the recover process, by bringing vital nutrients
to your arms.
Summary
Week’s 1+2, 5+6
3x15 Alternative Curls (warm-up)
5xDropset EZ Bar
5x15 Double Standing Cable Curls – Holding Peak Contraction
3x21 Cable 21’s
Week’s 3+4, 7+8
3x20 Weightless Barbell Curls
5x8 Concentration Curls – Forced Negative
5x15 Lying Cable Curls – Holding Peak Contraction
5x8 Hammer Curls – Starting with weight Up not down
3x20 Weightless Barbell Curls
Conclusion
If follow this program for 8 weeks, once a week and dedicate
an entire workout to it you will blow any plateau out of the water!
If you have any questions, you can find me on the boards most
days or mail me.
Enjoy your gains
Animal
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Company. All rights reserved. Disclaimer
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