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Build 3D Arms

Jonathan Lawson one-arm preacher curl - Build 3D Arms

Q: I’ve been on the basic Positions-of Flexion biceps and triceps routines you outline in 3D Muscle Building. I’m getting spectacular pumps, and I think my arms have grown already. I’m ready to go to all the POF routines in 3D for all my bodyparts. My question is on biceps. I don’t really feel concentration curls. Is there another ending [contracted-position] exercise I can do instead to help build 3D arms?

A: For the uninitiated, Positions of Flexion is training each bodypart through its full range. For example, for biceps, it’s barbell curls (midrange), incline curls (stretch), and concentration curls (contracted). [Read more…]

Filed Under: X Files Tagged With: 3d arms, 3d muscle building, concentration curls, contracted, full-range training, in-for-out/out-for-in technique, Jay Cutler, midrange, mr. olympia, muscle synergy, occlusion, out-for-in/in-for-out, POF, positions of flexion, preacher curls, spider curls, stretch, stretch overload, tension time, x-traordinary arms

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