MMA Exercise, great mass builder for biceps we need

[prowrestler]

compound move fo biceps?

practically unheard of right? you could argue with me and say how all back movments are compound lifts for the biceps. but, when i train my biceps, i normally plan on hitting them hard and not using my back for 80 percent of the lift.

who does barbell rows on arm day? it is damn counter productive for you lats, i train my back on monday, not friday's arm day thank you very much.

but, straight outta the fighters taining circle, a new (well,old) exercise emerged, the power curl.

i had tried this myself back in the day (2 years ago lol). i was experimenting and combined to exercises together.

the barbell curl and the deadlift.

so, the power curl goes like this, you grab the bar like for a barbell curl. get down into a deadlift position, lift the weight from the floor and as you deadlift it up, curl it at the same time so when you finish the lift, you stand tall and strong with the weight at your shoulders

fuck iso-arm days, weighted dips between benches and powercurls baby!!!!

[Angst]

That seems like a really interesting technique, I will definitely give it a try in coming weeks. How many sets should people do and how many reps per set?

[prowrestler]

That seems like a really interesting technique, I will definitely give it a try in coming weeks. How many sets should people do and how many reps per set?

i am saying its up to you man, i am not your body, i cant say whats best for you but it is forsure, no questions asked, hands down THE mass builder for biceps so i would do atleast 3 sets, low reps.

i will do 5 sets for them, i am a high volume guy. all big mass builders get 5 sets or more for my training.

my bad, just read you asked for reps per set!!!

like i said, lower reps here. get used to the move with an empty bar, then warm up with a weight you can normally curl for 12 reps(normal barbell curl weight) and do power curls for 10 reps only. its warm up and cns system development.

hope that helps man!

[prowrestler]

if form is a problem, you cant seem to get the technique down good, try this method. i have all my rockie trainees do this for the deadlift and the squat.

get inbetween 2 mirrors. one infront of you and one beside you if possible. grab an empty barbell. not much resistance needed now.

do the exercise with the empty bar. hould be easy to do now right? do it slowly and pick up the pace as the lift becomes more natural to you.

the trick is, once you can pick up the pace, do 100 reps with PEEEEEERFECT form. do 3 sets like that and if you fuck up the form on one single rep, and 5 reps to your set.

if needed, make it a breathing set. (take as long as needed to complete each set with breaths done in between reps when it gets too hard to complete).

[bovat]

great mass builder for biceps we need?

well yoda, im not sure about this move, sounds like a bunch of momentum helping you with the lift, and momentum isnt gonna build anything, isolation is the key to bodybuilding, sorry cicherillo

[theharjmann]

great mass builder for biceps we need?

well yoda, im not sure about this move, sounds like a bunch of momentum helping you with the lift, and momentum isnt gonna build anything, isolation is the key to bodybuilding, sorry cicherillo

sure isolation exercises will hit the biceps solely, but these Prowrestler ones seem to hit the biceps and the back...but hit the biceps more than the back. i'm not gonna solely start doing these for my biceps...i will isolate my biceps still on a specific arm day, however i will give these a try on back day. Remember, bodybuilders need anything to shock those muscles to grow, and it the Prowrestler curls hit even 2 fibres that ive never hit before, im gaining!!!!

Peace

[Meat]

sounds to me like a waste of time...by all means do what you want...but in order to build mass you need to work with heavy weight...so this type of movement just does not seem safe to me...and it also does not seem like an effective way to hit your bi's..JMO

[BrotherInArms]

if form is a problem, you cant seem to get the technique down good, try this method. i have all my rockie trainees do this for the deadlift and the squat.

get inbetween 2 mirrors. one infront of you and one beside you if possible. grab an empty barbell. not much resistance needed now.

do the exercise with the empty bar. hould be easy to do now right? do it slowly and pick up the pace as the lift becomes more natural to you.

the trick is, once you can pick up the pace, do 100 reps with PEEEEEERFECT form. do 3 sets like that and if you fuck up the form on one single rep, and 5 reps to your set.

if needed, make it a breathing set. (take as long as needed to complete each set with breaths done in between reps when it gets too hard to complete).


I just can't stand to do 100 reps, lol! My body has been conditioned to expect 6-8, so that's just too much for me. Good luck, though..

[jeff00z28]

sounds to me like a waste of time...by all means do what you want...but in order to build mass you need to work with heavy weight...so this type of movement just does not seem safe to me...and it also does not seem like an effective way to hit your bi's..JMO

x2. i just stick to the basics

[Matt Dickerson]

This seems like a decent movement that could be used to condition your whole body and add a little emphasis to the biceps. The person is basically doing a power clean and finishing it off by curling it at the top to catch it instead of pulling it up and dipping under. It seems good if you stick to a weight that is manageable and not really too much over what your normal barbell curls would be. It is good in the sense that you are killing a few birds with one stone. This is why MMA fighters like this move. Just make sure not to go crazy and load a huge amount of weight on the bar unless you don't care if you tear your biceps off.

I wouldn't say this movement is superior for bodybuilding purposes at all because it really takes a lot of the tension off the biceps. I think the movement would be a decent way to get some extra bicep work in while also training for conditioning/ complexes instead of just doing the light weight cleans.

[LegendKillerJosh]

great mass builder for biceps we need?

well yoda, im not sure about this move, sounds like a bunch of momentum helping you with the lift, and momentum isnt gonna build anything, isolation is the key to bodybuilding, sorry cicherillo

I agree, momentum does not help build muscle. Slow and controlled movements do. Explosive moves are good for building power, but doesn't build mass well.

[prowrestler]

I agree, momentum does not help build muscle. Slow and controlled movements do. Explosive moves are good for building power, but doesn't build mass well.

ya but with more power, you can lift bigger weights which give a greater overload to the muscles which causes greater growth.

[prowrestler]

sounds to me like a waste of time...by all means do what you want...but in order to build mass you need to work with heavy weight...so this type of movement just does not seem safe to me...and it also does not seem like an effective way to hit your bi's..JMO

well your contradicting yourself by typing this.

you say stay with heavy weights. you lift more in this exercise then with the normal barbell curl.

for those of you who have yet to realise the obviouse, you power it up with the momentum
and control it down like you would with a normal bb curl, then lower it to the floor. you lower it with a weight you normally wouldnt even be able to handle, now that is productive stimulation if you ask me or any strength coach.

[prowrestler]

great mass builder for biceps we need?

well yoda, im not sure about this move, sounds like a bunch of momentum helping you with the lift, and momentum isnt gonna build anything, isolation is the key to bodybuilding, sorry cicherillo

how many bodybuilder you know who built their legs on leg extension and leg curls? none, they squat and deadlift and leg press. and then they do iso work. its the old school staple:
compound moves build mass and power, iso is good for detial work after you finish up your big lifts. and before contest time to avoid risk of injury.

[Joseb]

its a good exercise.. not one ill make a staple of though. The best mass builder for tris is also an iso movement [skull crushers] the cgbp is good, but you can cheat with your chest/shoulders so skull crushers build em up more. Its the same with bi's.

[LegendKillerJosh]

ya but with more power, you can lift bigger weights which give a greater overload to the muscles which causes greater growth.

There is a difference I think to what you are referring too. Sure, a speed bench day will help increase your power on the bench and you will build a bigger chest with that power. But using you legs and back for momentum on a bicep curl won't increase your curling power and help you build bigger biceps.

The difference here is that this isn't a move for speed on your bicep curl. It is a move that brings the legs and back in to gain momentum for a curl.

[ironshaolin]

its a good exercise.. not one ill make a staple of though. The best mass builder for tris is also an iso movement [skull crushers] the cgbp is good, but you can cheat with your chest/shoulders so skull crushers build em up more. Its the same with bi's.

Well, to each his own. I think skulls definately have their place, but to me weighted dips and close benches will build many a huge triceps. Its all about poundage. Its obviously much easier to move 300lbs on close benches than skull crushers. Isolation is a waste to me unless you already have a bodyweight of 250+.

[Joseb]

i can respect that.. weighted dips and the close grip bench press are hard exercises. Many people would rather opt for a pushdown.
I still say skull crushers are the best though :] i feel like my triceps are gonna pop off my arms

[bovat]

how many bodybuilder you know who built their legs on leg extension and leg curls? none, they squat and deadlift and leg press. and then they do iso work. its the old school staple:
compound moves build mass and power, iso is good for detial work after you finish up your big lifts. and before contest time to avoid risk of injury.

nah i didnt really mean it like that. Heres an example, when you do pulldowns, you use your forearms and bis too right, well then youd want to add straps to take those secondary movements out of the equation, therefore isolating the back. With this lift, there is too much momentum, and the bis arent working very much, only really on the negative, and if thats the case, just do negative sets with bis then.

[Meat]

well your contradicting yourself by typing this.

you say stay with heavy weights. you lift more in this exercise then with the normal barbell curl.

for those of you who have yet to realise the obviouse, you power it up with the momentum
and control it down like you would with a normal bb curl, then lower it to the floor. you lower it with a weight you normally wouldnt even be able to handle, now that is productive stimulation if you ask me or any strength coach.

nah actually im not contradicting myself and maybe you misunderstood...for bodybuilding purposes this does not seem like an effective way to train your bi's...doing heavy BB curls with good form and concentrating on a mind muscle connection with build overall mass much quicker and effectiently...also I can do sets of cheat curls with 50 pounds more than normal...but would I acheive my goals any quicker??? no...and I will prob end of injuring myself