Building Pythons

Home

Articles

THE TRAINING ROOM

Building Pythons

SPUPOPUPNO1 SPUPOPUPNO1

Building Pythons

Details: Published on Monday, 15 April 2013 18:16; Written by Tim Staggs CPT National Level NPC MP Competitor

When Bicep form was the last time you had a bicep workout that you knew was going to give you a crazy pump and leave you sore for days? Hopefully not too long ago, but if it’s been a while the wait is over. This workout is designed to work your biceps from many angles while still going heavy at times. Here are a couple tips to maximize your workout.Concentrate on a good squeeze with the preacher curls. Keep your movements consistent up and down. Control the weight.

When doing the straight bar curls use your biceps to move the weight not your body. I personally try to keep my upper arm fixed in place and only move my lower arm at the elbow. Also get full range of motion while keeping tension at the top of the movement. Go all the way down.

Don’t wuss out on the alternating dumbbell curls. Hit the 100 reps even if you get to the point of doing just a couple at a time. Also don’t pick a super light weight just to make getting to 100 reps easy. Use a moderate weight and keep form good. Make sure to squeeze the bicep at the top and your pinky should be higher than the thumb for max contraction.

Have fun and let me know what you think. Add me on Facebook and feel free to post any suggestions on what you would like to see articles on!

THE LIFT:

Preacher EZ Bar Curls: 12, 10, 8, 6, 8, 12, 20

Start with warm up of 12 reps.Then increase weight until 6 reps and then back weight down as you increase reps

Straight Bar Curls: 8, 8, 8

Start with a moderate weight and increase each set.

Superset with:

Reverse Straight Bar Curls: 8, 8, 8

Start with a moderate weight and increase each set.

Alternating 1 Arm Dumbbell Curls: 100 reps (Each Arm)

Use moderate weight. As many sets as needed. No more than 30 seconds rest in between sets.