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Answered 2010-03-30 09:33:50

High intensity short workouts, give the best results for biceps. I personally prefer Pete Siscos and Jason Ferruggias methods best. Where you pack on a lot more weight than you usually can handle, then lift that just a few inches within your strongest range and hold it there (statically) for 5-7 seconds. Then let go, and you're done.

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