You want some serious biceps? Then try this simple protocol!

This training protocol will give you rapid biceps girth gain, that is... if you don't die doing it! Let's look at it together now.

Back in 2005, Charles Poliquin made famous what he called the lactic acid washout workout as part of his German workout series.
The basic idea was to train to flush out lactate, which in turn increased the production of growth hormone, which promotes both fat loss and muscle gain.

The advanced repetition scheme included 6, 12 and 25 repetitions with short breaks. Yes, it burned!

Lactate is often associated with a local burning sensation in the muscles. However, that's not exactly the exact mechanism of its action. Lactate actually eats away the H+ ions that cause the burning.

Even without much scientific thought, the principles of German training can be used to improve underdeveloped muscle groups. Today, we're going to focus on the biceps.

Try going at them like this:

A. Neutral Grip Shrugs x 6

B. T-bar rowing (overhand grip) x 12

C. Hammer lifts with one arm x 25

Important:

• Do not rest between exercises! Your only rest will be the time you spend moving between exercises!
• After the hammer raises, take a 2-3 minute break and repeat the entire gigantic series four more times.

Can I do the other parts this way?

YES, but choose the exercises as follows:

1. Multi-joint, 6 reps
2. Exercise: Multi-joint, 12 reps
3. Exercise: Single-joint, 25 reps

Let's keep it growing!

Source: www.t-nation.com -Tip: The 6-12-25 Protocol for Biceps
Author: Jason Brown
Translated by Jaromír Uhlíř