Regular bicep curls are performed with a barbell or dumbbell, but you may also use the preacher bench or cables. Awesome article. Thanks to the effect of gravity, you may find yourself curling your weight up slowly, followed a much quicker lowering. what the heck! Crazy pumps on that method! I hit biceps once a week now and am still seeing some moderate gains. A week? If you keep doing the same curls over and over your muscle's will take a long to to build up (research muscle memory). Looking fwd to hearing from you soon… n keep up the good work! Rest about 90 seconds between each set. I do 250 before breakfast, 250 … Other Exercises Similar to Bicep Curls If you like the bicep curl and the results you get from it, here are a few more exercises you might want to try. The biceps brachii only know about contracting against resistance. When i went to the gym i started off with 4 sets 20 reps each of preacher curls. Would this work? temp_828_1430861636423_504 P.S. nice lee – i’ll give it a try. I do biceps with lats one day, and then I have a day where all I do is biceps, spending about an hour at the gym just on biceps. It should not be While you should focus on contracting your biceps during your curls, don't neglect your wrists, either, says Becourtney. Make sure you're not making any of the following errors, and if you are, take the time to address them. im gonna use this! Whether you're doing 10 biceps curls or 50 and whether you're using 5-pound dumbbells or 100 pounds on a barbell, it isn't during the exercise phase that your muscles grow. Bojana Galic is the staff writer for Livestrong.com and is currently finishing her NASM personal training certification. I finally got around to my bicep day and finished off my work out with this. Copyright Policy For example, if you bicep curl 20 lb dumbbells in each arm that would count as 20 lb not the total 40 lb. Choose a weight that you can curl with the full range of motion through your entire set and rep range. diagnosis or treatment. All of us have had similar thoughts when were beginners. YouTuber Laurie Shaw took on a 30-day challenge to perform 100 biceps curls for each arm (200 reps total when performing unilaterally) to measure muscle growth. By the way, if you can’t get a spot, is it OK to reduce the weight in the last three sets in order to complete the 100 reps? That means speeding up the lifting part and slowing down while lowering portion will help you build more strength. Whether you're looking for strength or size (or both), bicep curls are a great exercise to incorporate. I have not tried it yet but it looks like you Yesterday I ended up having a bad foot day and wasn't home most of the day, so I skipped a day. It's during the rest phase, when those micro-tears heal, that muscle growth occurs. What you need to do is multiple exercises. Elbow flexion (bending the elbow) can only occur with the help of several muscles, including your biceps brachii, brachioradials and brachialis, Becourtney says. If you don’t have a spotter, do rest pause reps. Great arm blast! Building up your biceps involves two key ingredients: increasing the training load and making sure your muscles are exposed to a sufficient number of reps. Curling this level of weight is just insane and is surely one of the best ways to gain muscle on the biceps. The Supinated dumbbell bicep curl is a fantastic way to challenge your bicep muscles and is the classic exercise that many guys already know and use. And with so many variations, you might not even realize you're making a mistake. If you are really keen on your 10 lb routine than you won't see results for at least 2-3 months But in the Blast Your Biceps arm specialization phase you hit arms twice per week. Hold the barbell with both hands facing up at about shoulder-width distance. I am very keen abt trying this workout, but I’ve a query.. as u said that this can be incorporated with arms workout… don’t u think that I’ll be badly overtraining my biceps after already hitting them hard with 6 six heavy sets?? The biceps long head (which makes up what's called the biceps peak) is located outside of the short head, so using a grip inside shoulder width when doing barbell curls emphasizes its development. i have that same machine at my gym nd will do at the end of my bicep workout! Normally I train each major muscle group once a week. Great tip Lee! But performing only one version of a curl can sometimes lead to neglect of certain accessory muscles in this movement. My next challenge is to complete 300 push-ups & 300 bicep curls a day. until you complete your full 20 reps. Also don’t worry if you can’t do “perfect” full range reps on those last reps. All that really matter is that you are squeezing for all your worth and putting maximum stress on the muscle. Thanks. gonna give it a try..thanks once again! Jedd On the other hand, using a grip that's well outside shoulder width will shift some of the focus to the short head. 03-05-2007, 09:27 PM #6. Kilograms (kg) Pounds (lb) Age Range Male Dumbbell Curl … Using momentum in order to complete a biceps curl is among the most common mistakes, says Sam Becourtney, physical therapist at Bespoke Treatments in New York City. They don't know whether the resistance is coming from a curl or a chinup or a row or whatever. leehayward: They are currently 16 1/2 inches cold. Can I use this type of method after my chest day workout? Can i try this with free weight? It felt so good I did it on tri’s and forearms on the cable machine. Or, place a towel on the ground and perform the exercise on your knees (or sit down), which can limit your body's ability to sway or bounce. A week? Lee are you using this method on both days in the Blast Your Bi’s program or just one day? If you want big biceps than you should be doing 8-10 reps with heavy weights. Keeping your elbows glued to your sides and your chest upright, raise the barbell up toward your shoulders. Especially if you tend to "ego lift" more weight than you can sustain with proper form, you may be unintentionally performing curls with only partial range of motion. and Cables provide something that free weights don’t, constant tension on both the upward curl and … Please help. So, after I do these muscle groups in a single workout, I would go to a chest press machine and do 5 sets of 20 reps for 100 total sets. Lee you are on track to win! Also, opt for a variety of weights, too, including dumbbells, barbells and cable machines. High intensity training techniques like this do work, but you have to use them sparingly to avoid overtraining. Fix it: Vary your grip on the weights in order to hit all of these muscles. Great suggestion Lee. Hey Lee, I am not sure if you have said this somewhere else on your website, but what are the measurements of your arms? Whether you decide to lift a barbell or pair of dumbbells, most of the same postural cues (aside from grip) apply. Olly: Hey LeeMy gym, is shit, and does not have a preacher curl machine, or even bench.Would this finisher work with Cable curls? If you want a crazy, illogical, bicep curl challenge, then give this a try my friend! I found that less is more with biceps and triceps. As a subscriber and someone who reads avidly this is another fantastic exercise from you. The first set or two you should be able to get all the reps on your own, but for the later sets you’ll need a spotter to help you grind out all 20 reps per set. Use of this web site constitutes acceptance of the LIVESTRONG.COM Progress pics in 10 days. i like your new hair due!! 03-05 ... Maybe he was doing century sets that day. © Lee Hayward - Total Fitness Bodybuilding. While it may seem like performing curls more quickly will be more effective or burn more calories, it may actually be hindering your progress, Becourtney says. Fix it: Keep your wrist in a slightly flexed position that you're able to maintain throughout the movement, says Becourtney. hey Lee.. DIdn't complete the quest: Got 100 pushups, but my Achilles tendon complained and I had to stop. Jaws2: Unbelievable, so after this workout how long before you can do another arm workout? First things first, let's establish the basics of good biceps curl form. I did manage to get in 150 bicep curls. Read more: 3 Gentle Exercises for Nagging Wrist Pain. I did see in a book preacher curls done on a Swiss ball The below routine is designed to do both. Because they seem so straightforward, they're commonly done incorrectly. At the top of the motion, focus on flexing your biceps. I was using the easy bar not like the machine you were using. So, after I do these muscle groups in a single workout, I would go to a chest press machine and do 5 sets of 20 reps for 100 total sets. Pretty simple, right? Would this finisher work with Cable curls? Fortunately, it's easy to spot, whether you're observing another gym-goer or looking in the mirror at yourself: At the top of the curl, the middle of the body swings slightly, the lower back overarches and the legs probably dip a little, Becourtney says. I could not stop looking at the hair cut ! Try to use only your elbow flexors to bring the weight up and down. Terms of Use 4 hours later I can stil feel the burn! Gender ♂ Male ♀ Female. Often, people begin to rely on the momentum when they select a weight that's too challenging. http://www.RobKingFitness.com, Trish didn’t want to show me up on video, so she just “spotted me” for the camera , PK: Hey Lee,Hello from across the pond (UK), gotta say, this is one of the best blogs I’ve read so far. Usually I stick to my 3 x 15 reps, will give this a go next time I’m at the gym (having a rest day today).Regards, PK, Thanks PK, glad to hear that you think my blog is the best . Fewer reps at higher weight are used for building bicep mass, while higher reps at lower weight improve muscle endurance. Hello from across the pond (UK), gotta say, this is one of the best blogs I’ve read so far. I’ve done something similar with dumbells but starting with a heavier weight and then migrating down the rack doing as many reps as I can get with each set of DB’s. The standing cable curls exercise is excellent for focusing solely on your biceps and using the constant resistance of the cable machine to hone in on your biceps peaks. Would this work? Hey Lee your video got me all hyped up! This is a good idea to do once you are at the advanced level and need some new stimulation, but I prefer slow negatives instead of high reps…IMO. 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