Benefits of Concentration Curls Great for muscle hypertrophy and strength Instead, keep a slight bend at the elbow.Īim for three sets of 8-12 reps. Tips: The lowering phase is as pivotal as the lifting phase, so do not let the dumbbell drop too rapidly. Repeat the same movement until you complete a full set and alternate arms. Once at the peak of the lifting phase, pause for a second and gradually lower to the original position. Remember to isolate movement only to the elbow and forearm. Using one hand, grab a dumbbell with an underhand grip and anchor your elbow on the inner surface of your thighs on the corresponding side.įor your starting position, extend your elbow until it almost straightens below you.įrom this posture, activate your biceps to pull the dumbbell toward your shoulder. Spread your legs apart such that they form a V-shape, and keep your knees at right angles. That said, start by selecting a dumbbell and sitting on a bench. The conventional concentration curl is done while seated on a bench and using anywhere from a light to moderately heavy dumbbell. If you are looking for a workout that uniquely builds bigger biceps, read through to understand why concentration curls are the go-to for bodybuilders. While biceps are the primary target, concentration curls also engage the brachialis and tricep muscles. Here you will learn how to execute concentration curls for optimal growth of your biceps.Īs the prefix “bi” suggests, biceps have two long and short heads. One of the most effective for building your biceps is concentration curls. There are a plethora of upper arm workouts, more than a hundred of them. Many of us desire to have robust, vascular arms. Drop some tips, I wanna see what everyone else is doing to get Stronger, Bigger & Tougher.If you are in the world of fitness, you understand the importance of having impeccable upper arms. Question for You: Drop a comment if you use any old school power-bodybuilding methods either for yourself, or, if you're a Strength Coach, to train others. The minimalist style of training will help you become a BEAST. Get some milk crates and you can get creative. Build your own Iron Paradise and let no one steal your thunder. Why not get in the gym and just conquer everything? This is why I advise training in your garage. Can you REALLY live a life like that? Being a slave to your phone? I've seen people sit on machines and bikes looking at their phone the entire time I trained and they did NOTHING that entire time. Unfortunately, what I see in commercial gyms is a bit heartbreaking.Įveryone is on their phone and I do mean EVERYONE. Without passion and excitement for your workouts, you will simply NOT make the gains that are in your potential. One thing you will learn about me is I have passion in my training. Those with passion will understand, those without passion will never understand. Pardon my insanity on the video below, I was excited to get back after to training after a bout with the flu. These are not just great for speeding your metabolism and keeping your stamina up, they also add lean muscle to your legs. I add in some short sprint workouts and sprint repeats as finishers. Think dumbbell flys, curls, triceps extensions, side and rear delt flys. The third lift was lighter with reps in the 12 + range. Think dumbbell benching, rowing, shrugs, pull ups, dips, close grip benching. Second lift moderately heavy with moderate reps (6-12 reps). The first lift was heavy with low reps (2-4 reps). Here's how we would break down a training session: This method was great for me when I was bodybuilding and I implement this program design method when I work with athletes who are in need of some serious strength and size. Heavy free weight workouts with some low reps, some moderate reps and even some high rep finishers. What can you expect when training with these Golden Era Methods? When I need to push for added muscle I go back and review many of my older books and magazines from the 1970s and prior. Today, everyone wants the short cut, the new fad and the easy way.Įasy workouts produce weak minds and weak bodies. They KNEW that these exercises were crucial. The bodybuilders from the 70s and prior never questioned if the basics of squats, deadlifts, rows and the like were good enough or not. The Golden & Silver Era bodybuilders focused on free weights, heavy lifting, hard work on the basics and no fads or gimmicks. The bodybuilders of today rely on chemical warfare rather than building a physique that stays with you for a lifetime. The lack of strength focused work is why the bodybuilders of The Golden Era had that thick, dense, rugged physique. Today we see circus tricks and pump up weights. Golden Era bodybuilding is a far cry from many of the bodybuilding methods of today.
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