Dedicated to Your Physical Transformation
Q: I’ve seen lots of recommendations, even in some studies, for preacher curls as a great biceps builder. Where does it fall in Positions of Flexion? Is it a stretch exercise?
A: You do get some biceps elongation loading, but to fully stretch the biceps, the upper arm should be behind your torso, as in an incline curl… [Read more…]
Drug-Free Mr. Universe and biomechanics expert Doug Brignole was against using the preacher curl for biceps mass. [Read more…]
Q: I’ve always liked the feel of barbell curls over dumbbells. More control maybe? Are they really that inefficient? Should I go to dumbbells for better gains? [Read more…]
Most bodybuilders use palms-up curls to target the biceps and a neutral hammer grip to better activate the brachialis, the muscle that snakes under the biceps, as well as the brachioradialis, the muscle on top of the forearm.
A recent post by respected researcher Chris Beardsley may have us rethinking that conclusion and our biceps workouts… [Read more…]
Back in the early 1970s, Nautilus Machine creator and pistol-toting gator wrangler Arthur Jones wrote this in Iron Man magazine: [Read more…]
We’ve discussed Arnold’s biceps peak and his full-range workout—standing curls, incline curls, concentration curls—a few times in this newsletter.
While most bodybuilders did concentration curls seated with their arm braced against the inside of their thigh, Arnold preferred a standing version… [Read more…]
Even fully clothed, Arnold could throw his arm up into a flex and make jaws drop. What a peak! And it was no accident… [Read more…]
Q: I was going through some old IRON MAN magazines to give to my nephew, and saw Jonathan on the cover of the March ‘09 issue. Unbelievable biceps! I couldn’t find an article on his arm training in that issue, though. What arm workout did he use to build those incredible peaked bi’s?
A: Full, peaked biceps are only possible if you have the genetic propensity to build thick, high bi’s. That’s not to say you can’t do it; you’ll never know till you try—and full-range training will bring out your full muscular potential… [Read more…]
Q: I have learned an incredible amount from your X Arms e-book. My question has to do with emphasizing the biceps heads. You suggest total focus on one head at each workout. Instead, I want to use two sets in each position of flexion, with each set focusing on a different head. For example, for the first exercise (midrange), I’ll do one set of close-grip preacher curls for the outer biceps heads; then follow with one set of wide-grip dumbbell curls for the inner heads. I’ll do that for the stretch-position exercise and the contracted position exercise, using the specific movements in your e-book, one set for each head in each position. I plan to use that biceps routine every arm workout. I’ll use the same two-sets-for-each-position idea for triceps too. What do you think?
A: Let’s see, two sets in each of the three positions of flexion, one set for inner-head emphasis, the second for outer-head emphasis. Interesting. That’s a different strategy from what we outline in X-traordinary Arms, which is to focus on one head of the biceps at one workout, then focus on the other head at the next to build awesome arms. [Read more…]
One of the most motivating pics we ever saw when it comes to arms is Arnold’s biceps shot on the cover of his best-selling book Education of a Bodybuilder. Holy sky-high bi’s! It doesn’t look real—but it is (no PhotoShop back then).
[Read more…]
