2)TRX Single Arm Bicep Curls. Training. The average amount of muscle mass gained in the high rep group was 2.2 pounds (1 kilogram), compared with 3.5 pounds (1.6 kilograms) in the low rep group. Go for 10-12 Reps; This is what is also known as, “the sweet spot." There is a time and place for cheating during bicep curls. The Arm Blaster is a piece of curved aluminum about 24″ long and 4″ high that is designed to be worn around the neck when performing bicep curls. Since standard bicep curls are usually done with no backing or pad or strict “structure”, this has many people doing cheat curls. The short head of the bicep brachii: Located on the front-side of the bicep, the short head of the bicep brachii contributes to the size of the bicep peak. Go for 6-8 reps. Also you have to be approaching technical failure. Had the study lasted longer, or the number of subjects been larger, the difference in results between the two groups may have become large enough to cross the statistically significant threshold. For example, exercises that require a high degree of mind-muscle connection to have best effects may not be optimally effective in the 5-10 rep range, like spider curls, for example. Dumbbell Drag Curl. The bicep is a small muscle group, and there is the desired rep range for it to achieve muscle hypertrophy. Likewise, focus on the muscle you're working as if it's all that exists. Curls strengthen your biceps, which makes these movements easier. As a result of your arm position and loading of the cable machine, you are able to squeeze your bicep extremely hard at the end of each rep. “Development of the short head gives tremendous width to the biceps.” Do It: Lie facedown on an incline bench set to 45 degrees, holding a pair of dumbbells. If you want to load up to make more muscle strength, do this rep scheme. (Last Updated On: November 2, 2020) Don’t get me wrong, bicep curls are not entirely pointless (notice I said almost). Rehabs tendonitis. One additional set at 12 reps or a complete workout eg 3x12? Grasp the handles and face away from the machine. I incorporate a set of high rep curls in my bicep workout, got the idea from Poundstone, guy who competes in the WSMan contest, he would use just the 45# olympic bar for 110 reps, I can get 70 after my biceps have been trained, lot harder than you would think. While the 10-20 range can support nearly all types of exercises, the other ranges have some practical delineations. This isn’t always too big of a negative, though. The Blaster keeps your arms in a fixed position against your trunk, with the claim being that this promotes proper form while also isolating the biceps. Martin Level 5 Valued Member. More on Poundstone curls, the origin of my high rep work, and shit you will never do ... A few years ago, after my second bicep tear, I started rehabbing and basically could do some manual side laterals, curls, and tricep work for my upperbody. When it comes to building big biceps, too many repetitions are counterproductive. The best bicep workout for hypertrophy can be used by anyone. Finally, the In10sity technique will show you how to use heavier weights on your curls and get more high intensity reps completed in a workout. Now straighten your arms back out to move into the next rep. To increase the resistance level, simply walk forward to put your body at a greater angle. Bend over at the waist and starting with the handles behind your head, extend your arms straight out in front of you. My go-to exercises here are high-rep dumbbell hammer curls (2-3 sets done for 20-25 reps) and high-rep (2 sets of 20-25 reps) reverse wrist curls (images below). Whether you're looking to perform in a bodybuilding contest or just want to improve your physique, selecting an appropriate amount of reps and sets will help you achieve bigger biceps. I’ve battled it a few times during my five-year lifting career. i believe 12-20 is the best in my experience. Another key element to this program is the constant switching up of weight and rep ranges every workout to keep your arms growing. In this barbell curl exercise guide we discuss everything you need to know about technique, programming, and variations to build bigger, stronger biceps. With the mixed-style curl, you alternate a standard, full-range-of-motion rep with a halfway-paused rep; the second move can't help but force form accountability on all the curls in your set. THE CLEAR WINNER . High-Rep Alternative: Dumbbell Bench Press. Since everything was super light, I just did a … About 6 weeks ago implemented some high rep rehab/prehab exercises: - fat grip DB hammer curls - fat grip barbell reverse curls - barbell reverse wrist curls - band hand extension - various sledge hammer choked levers, front, back, side-side I started SMR rolling my forearms, biceps, and triceps on a barbell in a rack. So even though curls aren’t as heavy as chin-ups, and peak muscle activation levels might not reach quite as high, curls might still yield more biceps growth per rep. Curls are less fatiguing than chin-ups, allowing us to do more sets more quickly, and with less risk of running into recovery issues. I used to get forearm, and bicep pain, and rehabbed it myself. At that critical moment where the weight is about halfway up, people tend to add in a swinging motion to help get to the top of the curl. Whether strength or size (or both) are your aim, program your biceps exercises, sets and reps properly to achieve your muscle-building goals before you hit the gym. E: Dumbbell Hammer Curl: 5: 20: 2-3 min. For maximum bicep growth and strength gains, IFBB Men’s Physique Pro and KM athlete Daushon McGregor recommends working through two primary rep and set ranges: 4 sets of 10-15 reps and 3 or 4 sets of four to eight reps. “Switching between the set and rep ranges can help overcome plateaus,” he explains. but more important than the rep number is the iso-tension + explosion. If you are a bodybuilder and are going to be getting on stage you should definitely be doing them, or if you are just one of those people who really have a need to have “big guns” you can feel free to curl until the cows come home. Jun 25, 2016 #3 ... Facebook Twitter Reddit Pinterest Tumblr WhatsApp Email Share Link. Doing this rep range will make you achieve the pump. Bicep tendonitis is a common ailment for people who are serious about weightlifting. the negative must also be deliberately forced on the bicep, the forearm and shoulder can take the blunt of the negative often. Another advantage to the one arm high cable curl is the big peak contraction you can get from it. Keep your elbows at your sides and curl the dumbbells towards your shoulders. The stress and progressive overload we can apply with a heavy barbell bicep curl cannot be replicated with dumbbells, preacher curls or any other machines. Cheat curls include using excessive leg drive to force the weight up or relying on the motion of the curl to rep out the next one. The barbell bicep curl is the ultimate mass builder for the biceps, hands down. The Deadlift: Not a Great Muscle Builder? Kettlebell. If the tendonitis is really bad, I’ll actually do these both before and after training to pump the area with fresh blood. Downsides to Standard Bicep Curls. Simply use weights you can perform each exercise with using perfect form. SETS AND REPS. Do 3 sets of 10 to 16 repetitions of regular full extension bicep curls, alternating curls or even half curls. When you're doing barbell curls, picture your biceps brachii shortening on the way up, then lengthening on the way down. Now, you can focus solely on the bicep to do the work. explosion means a powerful contraction at the bottom of the movement to really recruit the fast twitch. was the high rep hindu squats. Utilize the Hook Grip When Deadlifting Sets/Reps: Beginners, 3x10 using your 10-rep max, holding for 4-5 seconds at the bottom, with two minutes rest between sets; more advanced athletes, 3x8-12 using 75 percent of your one rep … Due to the complex anatomical structure of the pecs and shoulders, I recommend hitting the horizontal-press movement pattern from multiple angles, and with a range of intensities, to maximize both muscle and strength. Don't necessarily do this every rep, but make sure you can. Bracing the back of your elbow against your inner thigh prevents cheating, but this exercise’s greatest advantage is that you can easily squeeze contractions, perhaps expanding the red zone all the way to the end. “How many reps should you do to build muscle” or whether you should train with “high reps vs low reps to build muscle” is a common question I get asked. This move allows you to isolate each bicep and is especially beneficial for developing the bicep … I do high rep hammer curls, and reverse grip curls as pre-hab regularly. The long head of the bicep brachii: Located along the outer-portion of the bicep, the long head of the bicep brachii contributes to the strength of the outer, upper arm. For a cardio boost and a full body workout pair the biceps curl move with lunges, split squats or bodyweight squats.. CALORIES BURNED Each week utilizes the same exercises but has progressive overload techniques applied to constantly hit your muscles differently and force them to grow. Home. Stupid question, but if you work in hypertrophy ranges for DL do you just a big... Lower back, ass and maybe hammies and quads? 6. TECHNIQUE 1: SLICED REPS This sliced reps technique gives you a great deal of time under tension and time under peak contraction. Use a rope handle attached to the high pulley. Yeah i would say that you need a combination of all rep and weight ranges. The biceps work with the triceps, shoulders, traps, and lats to allow the shoulder and elbow to function optimally. Another study reported in the Journal Medicine & Science in Sports & Exercise that subjects using negative rep training led to high GH levels. Why Do It: “The angle of the arms, which would be difficult to maintain without the use of an incline bench, forces the short head of the biceps to work superhard,” Ciresi says. Get your form dialled in then start your arm day with several sets of barbell bicep curl and watch your arms grow! The last workout that i applied seriously went like this: Heavy cheat/barbell curls: 2 warm up, 8 reps strict, 2 cheat sets of 6 Preacher curls: 15, 12, 10, 10 Concentration curls: 15, 15, 15 This worked well for me, too well in fact. SF Dark As its name almost demands, the concentration curl allows you to focus on one biceps from rep start to rep finish. Forums. The Great Gama was known for the his insane volume of bodyweight squats to build his tree trunk legs. He would perform thousands of reps each day and often times his squats were done with a 200 lb stone that layed around his neck and upper back. Matt likes to program high rep bicep curls whenever I’m struggling with tendonitis as part of my rehab. 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