Stop Wasting Your Workouts On Endless Curls
Discover the Science-Backed Secrets to Building Sleeve-Splitting Biceps
Steal my private collection of training tweaks—including the “3-Second Negative” and the “Legal Cheat”—to start filling out your sleeves in record time.
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Biceps Black Book Video Introduction
Video introducing the Biceps Black Book guide with proven techniques for building impressive bicep muscles.
Inside The Black Book, You'll Discover:
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The Concentration Curl Myth
Why this popular bicep isolation exercise is actually a massive waste of your precious gym time, and the “old-fashioned” compound curl variation you should be doing instead.
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The 4-Second Growth Hack
How slowing down the eccentric portion of your curl to exactly 3 seconds doubles your time under tension and forces new micro-tears for faster muscle hypertrophy.
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The Wrist Angle Secret
Why curling your wrists at the top of the movement is killing your bicep peaks, and the 15-degree supination adjustment you must make to fix it.
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The Missing Element of Mass
The anatomical reason why your shoulder positioning holds the key to fully activating your biceps long head, and how this one tweak added an inch to Jeff’s arms.
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The 20-Minute Blitz
Why training your biceps for 90 minutes is destroying your gains, and how to trigger maximum muscle growth with shorter rest times and just 3 to 4 exercises.