r-ace-f
04-06-08, 5:46 am
hey guys, my current bicep routine that i'm doing is 8x3 Incline dumbell curls, 8x3 Martinez curls, 8x3 machine preacher curls, 8x3 hammer curls. i got this routine from my trainer.
well the other day i did a animal arm workout routine that i got on the site:
Exercise 1: Running the Rack
Here you are going to do six sets of six alternating dumbbells curls. Choose a weight to start with that you can curl for a good set of eight, but this time you are going to stop at six… and this is where it gets ugly. You are going to immediately re-rack the weight and grab the next pair of dumbbells in descending order (e.g. 45-40-35-30-25-20) and do a set of six, you are going to continue in this fashion, without pause until you have completed six total sets of six. You will just have completed 36 consecutive reps ranging from moderately heavy to light in a minute's time and your arms will know it. This exact same technique can be employed when doing alternating hammer dumbbell curls to place greater emphasis on the brachialis… and by the way, don't feel like a pussy when you are tearfully struggling with the twenty pounders on your sixth set.
Exercise 2: Dropset 21s
This is the combination of two intensity techniques to create a completely torturous biceps-expanding experience. You will need two barbells, one loaded with a weight you can curl for a good 12 and the other with weight for 15. Take the heavier barbell and do 7 reps using half of the range of motion of a standard barbell curl from the bottom to the middle. Now immediately do a set of 7 from the middle of the movement to the top. Follow that immediately with 7 complete reps (7+7+7=21). As if that wasn't bad enough, you are to drop that barbell and immediately pick up the lighter one and perform the exact same exercise, with the same reps in the same fashion. If every last synapse in your arms hasn't sputtered and died by now, we will try one more exercise.
Exercise 3: Buddy Curls
For this one you'll need a training partner with a similar level of strength. Load up a barbell with a weight with which you could perform 15 strict reps. Standing directly in front of your partner in crime, bang out 10 reps and then immediately hand him the bar, at which time he will proceed to do 10 of his own. Without pause, he will hand the bar back to you and you will perform 9 reps-you see where this is headed. Back and forth until you can barely complete one good rep. You will each have just completed 55 reps in a matter of a couple of minutes, and for the next couple of days, your arms will be of no fucking use to you. You'll be glad you brought your boy with you. He can pour your post-workout shake into your quivering gullet.
which routine do you guys think is better?and why? the animal workout looks much more intense, but i also heard that more in not always better for your muscles.
i want to learn so any help will be appreciated. thanks
well the other day i did a animal arm workout routine that i got on the site:
Exercise 1: Running the Rack
Here you are going to do six sets of six alternating dumbbells curls. Choose a weight to start with that you can curl for a good set of eight, but this time you are going to stop at six… and this is where it gets ugly. You are going to immediately re-rack the weight and grab the next pair of dumbbells in descending order (e.g. 45-40-35-30-25-20) and do a set of six, you are going to continue in this fashion, without pause until you have completed six total sets of six. You will just have completed 36 consecutive reps ranging from moderately heavy to light in a minute's time and your arms will know it. This exact same technique can be employed when doing alternating hammer dumbbell curls to place greater emphasis on the brachialis… and by the way, don't feel like a pussy when you are tearfully struggling with the twenty pounders on your sixth set.
Exercise 2: Dropset 21s
This is the combination of two intensity techniques to create a completely torturous biceps-expanding experience. You will need two barbells, one loaded with a weight you can curl for a good 12 and the other with weight for 15. Take the heavier barbell and do 7 reps using half of the range of motion of a standard barbell curl from the bottom to the middle. Now immediately do a set of 7 from the middle of the movement to the top. Follow that immediately with 7 complete reps (7+7+7=21). As if that wasn't bad enough, you are to drop that barbell and immediately pick up the lighter one and perform the exact same exercise, with the same reps in the same fashion. If every last synapse in your arms hasn't sputtered and died by now, we will try one more exercise.
Exercise 3: Buddy Curls
For this one you'll need a training partner with a similar level of strength. Load up a barbell with a weight with which you could perform 15 strict reps. Standing directly in front of your partner in crime, bang out 10 reps and then immediately hand him the bar, at which time he will proceed to do 10 of his own. Without pause, he will hand the bar back to you and you will perform 9 reps-you see where this is headed. Back and forth until you can barely complete one good rep. You will each have just completed 55 reps in a matter of a couple of minutes, and for the next couple of days, your arms will be of no fucking use to you. You'll be glad you brought your boy with you. He can pour your post-workout shake into your quivering gullet.
which routine do you guys think is better?and why? the animal workout looks much more intense, but i also heard that more in not always better for your muscles.
i want to learn so any help will be appreciated. thanks