Secret Training Tip #226 - Chain and Plate Curls For DESTROYING Your Biceps!

By Nick Nilsson

Want bigger, stronger biceps? Barbells and dumbells not quite cutting it anymore? This VERY
unique approach will set your biceps on fire! It’ll keep maximum
tension on your biceps from start to finish.

So who doesn’t want bigger, stronger biceps? Not too many trainers I know!

I’ve got an exercise that is going to just TRASH your biceps (in a good way, of course!)…you just need to put together a few simple pieces of equipment, found in most gyms, to do it.

Even though the basic execution of this exercise looks pretty much exactly like a dumbell curl, this is NOT your typical dumbell curl - you’re going to MAKE yourself a whole new piece of equipment with which to train those biceps! And this new piece of equipment is going to put MUCH more tension on your biceps from START to FINISH than standard dumbell curls.

All you need for this exercise is a short length of chain (about 1 to 2 feet long), a clip and a single cable handle.

How To Set Up And Perform The Exercise:
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First, get yourself a weight plate - if you can curl more than 30 lb dumbells, use a 25 lb plate. If not, use a 10 lb plate to start. You can always add more weight to the setup later - the first step is just to know how to set up and perform the exercise.

First, run the chain through the center hold in the weight plate with a clip attached to one end. Once you’ve run the chain through, open up the clip and connect the other end of the chain on to make a complete loop.

Now attach the single handle onto the clip.

You’ve now got a weight plate hanging from a single cable handle! THAT is your new piece of training equipment.

Grasp the cable handle and stand up. Hold the cable handle with your palm facing forward. Curl the handle up to the top position, just like you were doing a dumbell or cable curl.

When you come to the top, you’ll find out why this setup is so effective…instead of losing tension at the top, as can happen at the top of a dumbell or barbell curl, because the resistance is hanging from the chain, you KEEP strong tension on the biceps at the top!

This makes for a VERY tough exercise with great tension on the biceps through the whole range of motion.

And to make this exercise even MORE effective, when you’re coming up to the top of the curl, let your wrist bend back and down. This will move the resistance a bit further away from your arm and increase the tension on the biceps.

On the way down, keep your palm facing forward. This will keep better tension on the biceps on the way down.

On a side note, the weight plate should be perpendicular to your body as you do the exercise (i.e. if someone was standing in front of you, they could see the entire front face of the weight plate).

If you have a second short length of chain, you can also make a second chain-and-plate combo and do this exercise both arms at the same time (or alternating), just like dumbell curls.

CONCLUSION:
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If you’re not getting the results you want with standard barbell or dumbell curls, give this “chain and plate” curl a try. The change in tension will make a BIG difference in your results!

To see this exercise in action (pictures and video) and to see exactly how the set up is done, click the following link:

http://hop.clickbank.net/?muscled1/betteru&l=1129

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Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including “Metabolic Surge - Rapid Fat Loss,” “Muscle Explosion! 28 Days to Maximum Mass,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus - Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of” all available at (http://hop.clickbank.net/?muscled1/betteru). He can be contacted at betteru@fitstep.com.

The American Council on Exercise (ACE) has completed its annual survey of its extensive worldwide network of personal trainers, group fitness experts, advanced health and fitness specialists and lifestyle and weight management consultants to identify the leading trends in the fitness industry. 2008 promises to be filled with water aerobics, boxing clubs and spicy Latin dancing. Some trends continue from 2007 including, functional fitness, balance training and increased access to personal training for all segments of society. The following represent ACE’s listing of the top ten fitness trends for 2008.

For the complete article…..CLICK HERE 

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Because sometimes, the “normal” things just don’t get the job done! Check ut the most unique things I’ve ever tried in the past 17 years I’ve been raining to rip off the fat and build massive muscle and strength.

I like to do things completely different from what most people do. If conventional wisdom says “train each bodypart once a week for best results,” I immediately start thinking “I wonder what’ll happen if I  rain each body part EVERY SINGLE DAY?”

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Experience a training technique so powerful you can literally FEEL your metabolism firing up and burning fat!

Want to burn off that holiday weight gain as quickly as humanly possible? Fat-Loss Circuit Training is the BEST place to start.

Fat-Loss Circuit Training is a program of my own invention. I developed it for losing fat quickly. It’s challenging but very effective!

It’s also one of the core components of my extremely powerful “Metabolic Surge - Rapid Fat Loss” program available here:

For the complete article…..CLICK HERE

“What this power is I cannot say; all I know is that it exists and it becomes available only when a man is in that state of mind in which he knows exactly what he wants and is fully determined not to quit until he finds it.”  Alexander Graham Bell

By Nick Nilsson

In black and white…what you need, what you don’t and why. If you take supplements or even want to take supplements, this information is going save you PILES of money AND help you get the results you deserve.

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Primary Muscle Group: Shoulders

Muscle Groups Worked in This Exercise: Deltoideus, anterior, middle and posterior partsStarting Position: - Attach a handle to a low pulley and stand with your back to it. Pull the cable through your legs and hold the handle with your palm turned down.

Execution: - Exhale while raising the weight to shoulder level, keeping your arm straight, pause briefly at the top.  Inhale as you slowly lower the weight to the starting position.  Repeat on other side as required.

Comments: This exercise enables you to focus on one shoulder at a time. It is specifically designed to isolate the muscle in the front of your shoulder.

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