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Moment of Bodybuilding Zen 72: Arnold’s “Dangling” Concentration Curls

Arnold's dangling biceps on concentration curls

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…]

Filed Under: Uncategorized Tagged With: arm workout, arnold schwarzenegger, arnold's biceps, biceps, biceps workout, biotrust protein, bodybuilding zen, concentration curls, free protein, free supplements

Mass Tip: Change each set to fire your size-building jets

Jonathan Lawson concentration curl with support - Muscle Tension, Fiber Trauma, and Extreme Hypertrophy

Do you do every set the same way? You know, same rep tempo, same hand spacing same rest between sets?

Our motto is “change to gain” because it takes something unique to add more mass to your physique. Here’s a good example of making a change on each set. On seated biceps concentration curls…

[Read more…]

Filed Under: X Files Tagged With: anabolic, arnold, arthur jones, belly fat burn, biceps, change each set, change to gain, concentration curls, extreme hypertrophy, fat burning, fat-burning furnace, fiber remodeling, hormone trick, mass building, mass tip, muscle fibers, muscle-building, nautilus machines, peak contraction, physique, rep speed, rep tempo, size building, slow negatives, supination, vascularity, x-centric sets

Moment of Bodybuilding Zen 3: Arnold’s Sky-High Biceps

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…]

Filed Under: X Files Tagged With: 3d muscle building, anabolic after 40, arnold, arnold schwarzenegger, arnold's biceps, biceps, biceps peak, biceps width, biceps workout, biotrust, bodybuilding zen, bodybuilding zen 3, concentration curls, contracted, education of a bodybuilder, free probiotics, free trial, genetics, incline curls, inspiration, midrange, motivation, mri studies, photoshop, positions of flexion, pro-x10, probiotics, protein farts, stretch, stretch overload, wide-grip curls

Training One Side at a Time

Q: How do you feel about one-arm and one-leg work? I’ve read that training one side at a time can help you contract more muscle fibers. Is that true?

A: We’ve seen studies that show unilateral work to be better at neuromuscular stimulation and therefore heightened muscle-fiber activation. Our main problem with one-limb exercises is time and energy expenditure.

Working one arm or one leg at a time takes longer, unless you move back and forth from one limb to the other without resting. Not resting, however, causes more systemic energy drain…

[Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, bodyweight training, bodyweight workout, concentration curls, energy drain, fiber recruitment, full-range pof, full-range training, growth fibers, muscle fibers, muscle-protein synthesis, neuromuscular stimulation, one-arm dumbbell rows, one-arm overhead extensions, one-arm rows, one-leg calf raises, one-leg leg extensions, one-limb exercises, positions of flexion, single-limb work, training one side at a time, unilateral work

Best Moves for Big Arms

Jonathan Lawson one-arm spider curls - Best Moves for Big Arms

Q: I love [3D Positions of Flexion training]. It makes sense and has helped me bring up my chest and delts with fewer sets. My question is about biceps. For the contracted-position exercise, which is best: one-arm spider curls or concentration curls? Or are they about the same?

A: In the X-traordinary Arms e-book we explain the in-for-out/out-for-in principle. For biceps that means that to focus on the outer head for peak, you use an inner-grip exercise. Concentration curls are about as “in” as you can get… [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, 3d positions of flexion, anabolic after 40, arm training, biceps, big arms, concentration curls, positions of flexion, spider curls, x-traordinary arms

Max Contraction for Peaked Biceps Action

Steve Holman doing face-down one-arm curls - Max Contraction for Peaked Biceps Action

Q: I love Positions of Flexion. I’ve gained about 10 pounds since I started using it, but one problem I have is biceps. I just don’t feel the last exercise for contraction, concentration curls. I’ve tried them Arnold style, with my arm hanging free, and I’ve also tried them seated with my arm against my inner thigh. Is there another exercise I can use?

A: We usually suggest spider curls, which are basically preacher curls on the vertical side of the bench… [Read more…]

Filed Under: X Files Tagged With: 4X, 4x method, anabolic after 40, arnold, arnold schwarzenegger, biceps, biceps peak, concentration curls, contraction, facedown one-arm curls, max contraction, peak, peaked biceps, POF, positions of flexion, preacher curls, spider curls, x-traordinary arms

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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