What you're going to do is essentially «superset» these two exercises in Triple Add Set fashion, starting
with barbell curls and finishing with pushdowns.
I usually begin my bicep workout
with barbell curls (using an Olympic barbell).
I just did a drop set yesterday
with barbell curls.
With barbell curls, you're more limited as you can't change the angle of your palms.
To perform this superset, start
with the barbell curls.
One of the key problems
with the barbell curl is the drop - off in tension as you get to the top.
Not exact matches
The other reason why gym - goers bypass this move is because it doesn't allow you to lift as much weight as you would using a
barbell curl with a regular grip.
Finally, wrap it up
with barbell chain
curls.
For example, you can perform
barbell reverse
curls with a medium palms - down grip or hammer
curls with a thumbs - up grip.
Finally, for his legs, he does 4 sets of 12 reps each of everyone's favorite
barbell squats, then hack squats,
barbell lunges (mostly the one - legged hack squat lunges), leg extensions, Romanian deadlifts, seated leg
curls, standing calf raises
with one leg only, and finishes
with a seated calf raise.
For his biceps and triceps, he starts by doing 4 sets of 12 reps of preacher
curls, then the same amount of dumbbell bicep
curls, hammer
curls,
barbell curls, triceps pushdowns (
with a rope attachment), triceps overhead extensions (also
with a rope) and a single set of triceps dips until he reaches muscle failure.
Some may rely solely on
curls or pull downs, others will turn to
barbell curls with heavy loads, thus improving both strength and the size, or use the old school high volume training.
You can eliminate this problem
with the seated
barbell curls, because you remove the bottom portion of the movement.
Barbell curl: One warm - up set of 8 reps followed by 3 working sets of 8 - 10 reps each,
with a drop set on the final set.
According to Jones, Casey was doing up to
barbell curls with 225 pounds, press behind neck
with 280 pounds, full squats
with 505 pounds, deadlifts
with 400 pounds (up to 30 reps!)
The seated
barbell curls are generally performed in the same way as the regular
curls,
with the exception that you are doing them seated on a bench.
With the right exercises, it's possible to focus on one head or the other during
curls — for example, the narrower grip on
barbell curls can help you emphasize the work of the long head, while wider - grip
curls will target the short head more.
You're going to need three sets of them and then follow up
with 2 - 3 sets of regular standing
barbell curls with a full range of motion!
It doesn't matter if you're doing them
with a
barbell, dumbbells, EZ
curl bar or even a cable — when you learn how to do skullcrushers, or lying triceps presses, you will put a lot of meat on your triceps.
3 sets of reverse
barbell bicep
curls alternated
with 3 sets of overhead triceps cable extensions
And there is no better way to do it than
with the one - arm eccentric
barbell curl, originating from the masochistic mind of Charles Poliquin.
This will hit the forearms very strongly AND, as you fatigue, your grip will get a great workout because it's the only thing keeping the bar from dropping out of your hands (not the case
with regular
barbell curls).
In short, you will develop your «glamour» muscles and your cardio abilities
with full - body
barbell exercises, and much more than you would build your muscles than just doing bicep
curls and calf raises separately.
Sample Exercise Setup: Chest — 3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or machine row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead press, side laterals, bent laterals Triceps — 3 exercises, overhead tricep extension
with bar or dumbbell, cable pressdown, machine dip Biceps — 3 exercises, preacher
curl,
barbell or dumbbell
curl, cable
curl Quads — 3 exercises, press of some kind, extension, hack or press or squat of some kind Hams — 1 exercise, leg
curl Calves — 3 exercises, standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs - 3 exercises, weighted machine crunch, hanging leg lifts, cable reverse crunches Traps — 1 exercise, shrugs
The classic
barbell biceps
curls have an overall mass - building effect, the cross-body
curls target the underlying brachialis part and the tie - in
with the forearm and the incline bench
curls increase the peak on the outermost part of the biceps.
Start by grabbing a
barbell with palms up grip (like a bicep
curl) that is slightly wider than shoulder width.
With a typical
barbell or dumbbell
curl the resistance changes as you
curl, and your muscle isn't fully stressed the entire time.
With this Hybrid Training exercise, you're going to learn how to add additional targeted resistance to the
barbell curl to hit the biceps MUCH harder and build more muscle faster!
With your elbows pointed forward in a pullup, its the equivelent of doing overhand grip
barbell curls and pullups.
you can put the
barbell with your 5 pounds plates in each side on the floor and pick them up to do your
curls.
If you're not getting the results you want
with standard
barbell or dumbbell
curls, give this «chain and plate»
curl a try.
Wrist
curls are performed by holding a
barbell or two dumbbells
with palms face up and
curling the weight upwards using your wrists.
Do these
with an EZ bar — essentially, it is just a
barbell curl but
with an overhand grip.
You'll be holding the
barbell with one hand in the middle, allowing you the freedom of movement similar to the dumbbell
curl, while at the same time requiring balancing the
barbell, which increases the strictness of the exercise.
Wrist
curls can be performed either
with both hands holding a
barbell or
with two hands each holding a dumbbell.
More details in Biceps
Curls with barbells and dumbbells section.
In my foolish youth years of bodybuilding, I overtrained my biceps
with forced
barbell curls to the extent of irreversibly injuring my left wrist.
The traditional
barbell curl with a moderate amount of weight will deliver tremendous results.
In addition, if you want to try this exercise from another angle and target brachialis development, do reverse - grip
barbell curls alternated
with reverse - grip chin - ups.
When you're finished on
barbell curls, you can either stop
with your final chin - up rep or burn out
with as many chin - ups as you can do.
It felt awesome and there was absolutely no stress on the wrists or forearms whatsoever
curling with this
barbell.
day 1 ARMS - standing
curl - 15,12,10,8,8 - incline hammer
curl - 12,10,10,8 - concentration
curl - 12,10,10,8 - bench press - 15,12,10,6 - reverse wrist
curl - 15,12,10,8 - wrist
curl - 20,15,12,10,8 - laydown tricep ext - 15,12,10,8 - tricep kickback - 15,12,10,8 Day 2 legs - dumbell lunges - 16,12,10,10,8 - calf ext - 25,20,20,20 - sitting calf ext - 20,20,20 - mule calf ext - 20,20,20 - squats - 15,12,10,10 - hamstring
curl - 15,12,10,8,8 - leg ext - 15,12,10,8,8 Day 3 Shoulders and back - side arm lift - 15,12,10,8,8 - single arm dumbbell pull - 15,12,10,8,8 - front
barbell press - 12,8,6,6 - straight leg dead lift - 15,12,10,8,8,8 - dumbbell shoulder press - 12,10,8 - drop set - 8,10,12 - overhead laydown
barbell pull - 12,8,8,8 - front dumbbell lift - 15,12,10,8,8 - laydown reverse butterfly - 12,10,10,10 -25 #plate front lift
with barbell shrugs superset - 12/15, 12 / 12,12 / 10,12 / 8,12 / 8 I space these out over 7 days and do various exercises in between, generally pushups, crunches, other calisthenics, and walking / jogging.
Women all over the world have followed Jamie's lead and found that
curling dumbells and squatting
barbells have made them stronger, healthier, and happier
with their appearance.
The drop - off in tension at the top of the Preacher
Curl is even greater than
with Standing
Barbell Curls.
As you are
curling the
barbells there should be a slight arcing motion
with the upper arms coming forward.
Reps 15 - 21: As shown above, in the last seven reps you full, normal
barbell curls with the complete range of motion.
-- Cardio # 2 — Blast # 2 — wts # 2 — compound leg and bicep — all biceps (
barbell curl with band,
barbell curl — no band)-- all triceps (straddle pushups, lying extensions, kickbacks)
For the main workout, complete: 4 × 10 - 15 Standing
barbell shoulder presses (no rest) 4 × 10 - 15 Rear delt rope pulls 4 × 10 Bulgarian split squats on each leg (30 - second rests) 1 × 12 TRX
curls with parallel bar triceps dips.
With a shoulder - width grip on
barbell curls remember to keep your elbows by your sides and allow for a firm grip — don't squeeze the bar too hard as it will take away your focus from the biceps.
However, if you stay natural, by using Bent
Barbell Row technique, there is much to improve * as you carry on
with the
curls in the gym.