Build bigger biceps and jumpstart your recovery with recovery curls


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In training, it is important to make the difference between what we need and what we want to. For example, we all probably have need better recovery between our sessions in order to recover, get stronger and be ready for our next hit in the gym, but all of us want to bigger arm. What should modern man do?

The good news is these two of equal importance the goals aren’t mutually exclusive, and by using our ‘cooling loops’ protocol, you can achieve a heavy dose of bicep-strengthening volume alongside a breathing exercise that calms the central nervous system and boosts recovery.

Grab yourself an empty Olympic bar and work your way through the bicep combo, next breath at the end of your next session.

Perform a dumbbell curl, aiming for impeccable form, controlled tempo, and sleeve-stretching pressure of those arm cannons at the top of the rep.

Lay your barbell on a box or bench, stand up straight, and breathe deeply, through your nose, aiming to fill your belly, then your rib cage, then your chest for three to four seconds. Hold the top of the breath for another three to four seconds, before slowly releasing the air from the bottom up. Pause for a few seconds at the bottom of the breath, then raise your barbell and perform two curls. Drop your bar and take of them breaths in the same manner as above, followed by Three loops.

Continue this way, adding both an extra curl and breath each round, until you hit fifteen, performing a total of 120 bicep-strengthening reps while slowing your nervous system, moving your body into ‘rest and digest’ mode and kick-starting your recovery, before you’ve even left the gym.


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1. Barbell bicep curls x 1, 2, 3, 4, 5… to 15

Stand up straight with your barbell at waist height (A). With minimal momentum, curl the bar upwards, until it reaches your upper chest (B). Press here and lower the weight under control for a 3 count to bring it down, fighting all the way before repeating.

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2. Box Breath x 1,2,3,4,5… to 15

Stand up straight and breathe in deeply, through your nose, aiming to fill your belly, then your rib cage, then your chest in three to four seconds. Hold at the top of the breath (A) for another three to four seconds, before slowly releasing the air from bottom to top. Pause a few more seconds at the bottom of the breath (B).

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