Arnold's favorite exercise for the biceps and for the mass of this primarily small muscle was Cheating barbell curls. cheating standing biceps bend with barbell. He used this regime since he was a teenager. “Cheating on a standing biceps flexor is the only exercise for the masses,” he once said when asked. He also liked to do biceps flexion with dumbbells on a 45-degree sloping bench to ensure maximum biceps extension for maximum effect.
SHOCK THE MUSCLE TO BE BIG
Arnold has always believed that the body is incredibly adaptable and can get used to the same loads. He knew that even training at a very high level of intensity would cause no new gains if everything was done the same way, with the same routines, day in and day out. Arnold advised to "shock" the hands with various tricks: adding weight, adding repetitions and sets, speeding up training and reducing rest, doing new exercises and even inventing.
To completely isolate the biceps muscle when doing a flexion, Arnold would advise beginners to perform this movement with their back to the wall. He believed that in this movement only the arms need to work and that any other muscle if involved in isolating the biceps nullifies this effect. He also worked on rotating the movement through the longest range of motion. "When you do rotation you have to bring your arm straight up to your shoulder. If you change that line a millimeter, inside or out, you take the stress off your biceps and you don't get the same results." said Arnie.
Being focused on every repetition of every set is something that was most important to Arnold! When he was training and was maximally focused, nothing could stop him or distract him. He had a vision in his head of how the body wanted to have it, and he believed that simply thinking like that helped the muscle grow more. “In my mind I saw my biceps as a mountain, incredibly big, and I imagined lifting a huge amount of weights with that superhuman muscle mass” was one of Arnold’s famous sentences. One of the most famous statements of the great Arnold was "Put your mind into a muscle because the power of the mind cannot be underestimated". Nowadays, the power of the mind is the most important thing in bodybuilding for the great Kai Green.