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high rep bicep curls reddit

SETS AND REPS. Do 3 sets of 10 to 16 repetitions of regular full extension bicep curls, alternating curls or even half curls. “How many reps should you do to build muscle” or whether you should train with “high reps vs low reps to build muscle” is a common question I get asked. the negative must also be deliberately forced on the bicep, the forearm and shoulder can take the blunt of the negative often. Each week utilizes the same exercises but has progressive overload techniques applied to constantly hit your muscles differently and force them to grow. While the 10-20 range can support nearly all types of exercises, the other ranges have some practical delineations. Bicep tendonitis is a common ailment for people who are serious about weightlifting. Keep your elbows at your sides and curl the dumbbells towards your shoulders. So even though curls aren’t as heavy as chin-ups, and peak muscle activation levels might not reach quite as high, curls might still yield more biceps growth per rep. Curls are less fatiguing than chin-ups, allowing us to do more sets more quickly, and with less risk of running into recovery issues. Jun 25, 2016 #3 ... Facebook Twitter Reddit Pinterest Tumblr WhatsApp Email Share Link. was the high rep hindu squats. Go for 10-12 Reps; This is what is also known as, “the sweet spot." In this barbell curl exercise guide we discuss everything you need to know about technique, programming, and variations to build bigger, stronger biceps. I incorporate a set of high rep curls in my bicep workout, got the idea from Poundstone, guy who competes in the WSMan contest, he would use just the 45# olympic bar for 110 reps, I can get 70 after my biceps have been trained, lot harder than you would think. Yeah i would say that you need a combination of all rep and weight ranges. explosion means a powerful contraction at the bottom of the movement to really recruit the fast twitch. Now straighten your arms back out to move into the next rep. To increase the resistance level, simply walk forward to put your body at a greater angle. The trouble with doing curls as the primary method of biceps-building is that they are an isolation exercise for a set of muscles that don’t primarily work in isolation. The Great Gama was known for the his insane volume of bodyweight squats to build his tree trunk legs. The barbell bicep curl is the ultimate mass builder for the biceps, hands down. I used to get forearm, and bicep pain, and rehabbed it myself. Grasp the handles and face away from the machine. Bend over at the waist and starting with the handles behind your head, extend your arms straight out in front of you. Had the study lasted longer, or the number of subjects been larger, the difference in results between the two groups may have become large enough to cross the statistically significant threshold. Kettlebell. The stress and progressive overload we can apply with a heavy barbell bicep curl cannot be replicated with dumbbells, preacher curls or any other machines. About 6 weeks ago implemented some high rep rehab/prehab exercises: - fat grip DB hammer curls - fat grip barbell reverse curls - barbell reverse wrist curls - band hand extension - various sledge hammer choked levers, front, back, side-side I started SMR rolling my forearms, biceps, and triceps on a barbell in a rack. 2)TRX Single Arm Bicep Curls. The average amount of muscle mass gained in the high rep group was 2.2 pounds (1 kilogram), compared with 3.5 pounds (1.6 kilograms) in the low rep group. Another advantage to the one arm high cable curl is the big peak contraction you can get from it. For maximum bicep growth and strength gains, IFBB Men’s Physique Pro and KM athlete Daushon McGregor recommends working through two primary rep and set ranges: 4 sets of 10-15 reps and 3 or 4 sets of four to eight reps. “Switching between the set and rep ranges can help overcome plateaus,” he explains. The short head of the bicep brachii: Located on the front-side of the bicep, the short head of the bicep brachii contributes to the size of the bicep peak. Training. Get your form dialled in then start your arm day with several sets of barbell bicep curl and watch your arms grow! Use a rope handle attached to the high pulley. Dumbbell Drag Curl. Bracing the back of your elbow against your inner thigh prevents cheating, but this exercise’s greatest advantage is that you can easily squeeze contractions, perhaps expanding the red zone all the way to the end. “Development of the short head gives tremendous width to the biceps.” Do It: Lie facedown on an incline bench set to 45 degrees, holding a pair of dumbbells. If you are a bodybuilder and are going to be getting on stage you should definitely be doing them, or if you are just one of those people who really have a need to have “big guns” you can feel free to curl until the cows come home. Curls strengthen your biceps, which makes these movements easier. Doing this rep range will make you achieve the pump. As its name almost demands, the concentration curl allows you to focus on one biceps from rep start to rep finish. E: Dumbbell Hammer Curl: 5: 20: 2-3 min. There is a time and place for cheating during bicep curls. Since everything was super light, I just did a … Another key element to this program is the constant switching up of weight and rep ranges every workout to keep your arms growing. Whether you're looking to perform in a bodybuilding contest or just want to improve your physique, selecting an appropriate amount of reps and sets will help you achieve bigger biceps. but more important than the rep number is the iso-tension + explosion. The Blaster keeps your arms in a fixed position against your trunk, with the claim being that this promotes proper form while also isolating the biceps. Sets/Reps: Beginners, 3x10 using your 10-rep max, holding for 4-5 seconds at the bottom, with two minutes rest between sets; more advanced athletes, 3x8-12 using 75 percent of your one rep … More on Poundstone curls, the origin of my high rep work, and shit you will never do ... A few years ago, after my second bicep tear, I started rehabbing and basically could do some manual side laterals, curls, and tricep work for my upperbody. THE CLEAR WINNER . When it comes to building big biceps, too many repetitions are counterproductive. Don't necessarily do this every rep, but make sure you can. Matt likes to program high rep bicep curls whenever I’m struggling with tendonitis as part of my rehab. Whether strength or size (or both) are your aim, program your biceps exercises, sets and reps properly to achieve your muscle-building goals before you hit the gym. My go-to exercises here are high-rep dumbbell hammer curls (2-3 sets done for 20-25 reps) and high-rep (2 sets of 20-25 reps) reverse wrist curls (images below). Martin Level 5 Valued Member. Finally, the In10sity technique will show you how to use heavier weights on your curls and get more high intensity reps completed in a workout. 6. Now, you can focus solely on the bicep to do the work. Stupid question, but if you work in hypertrophy ranges for DL do you just a big... Lower back, ass and maybe hammies and quads? Home. i believe 12-20 is the best in my experience. For example, exercises that require a high degree of mind-muscle connection to have best effects may not be optimally effective in the 5-10 rep range, like spider curls, for example. SF Dark Likewise, focus on the muscle you're working as if it's all that exists. The Deadlift: Not a Great Muscle Builder? For a cardio boost and a full body workout pair the biceps curl move with lunges, split squats or bodyweight squats.. CALORIES BURNED The Arm Blaster is a piece of curved aluminum about 24″ long and 4″ high that is designed to be worn around the neck when performing bicep curls. This move allows you to isolate each bicep and is especially beneficial for developing the bicep … If the tendonitis is really bad, I’ll actually do these both before and after training to pump the area with fresh blood. This isn’t always too big of a negative, though. I do high rep hammer curls, and reverse grip curls as pre-hab regularly. TECHNIQUE 1: SLICED REPS This sliced reps technique gives you a great deal of time under tension and time under peak contraction. Forums. High-Rep Alternative: Dumbbell Bench Press. Downsides to Standard Bicep Curls. Cheat curls include using excessive leg drive to force the weight up or relying on the motion of the curl to rep out the next one. One additional set at 12 reps or a complete workout eg 3x12? I’ve battled it a few times during my five-year lifting career. Rehabs tendonitis. Utilize the Hook Grip When Deadlifting The long head of the bicep brachii: Located along the outer-portion of the bicep, the long head of the bicep brachii contributes to the strength of the outer, upper arm. The best bicep workout for hypertrophy can be used by anyone. If you want to load up to make more muscle strength, do this rep scheme. Due to the complex anatomical structure of the pecs and shoulders, I recommend hitting the horizontal-press movement pattern from multiple angles, and with a range of intensities, to maximize both muscle and strength. Go for 6-8 reps. He would perform thousands of reps each day and often times his squats were done with a 200 lb stone that layed around his neck and upper back. Your arm day with several sets of barbell bicep curl is the big contraction... + explosion handles and face away from the machine another study reported in the Journal &... Light, i just did a … Use a rope handle attached to the one arm high curl... Load up to make more muscle strength, do this rep range for it to achieve muscle hypertrophy it few... The movement to really recruit the fast twitch makes these movements easier study reported in the Journal Medicine & in. Sides and curl the dumbbells towards your shoulders jun 25, 2016 # 3... Facebook Reddit! Did a … Use a rope handle attached to the one arm high cable curl the..., extend your arms growing them to grow up, then lengthening on the bicep the... Have some practical delineations complete workout eg 3x12 you need a combination of all rep and weight ranges load... A powerful contraction at the bottom of the negative must also be deliberately forced on the,... For 10-12 reps ; this is what is also known as, “ the sweet spot. in experience! The blunt of the movement to really recruit the fast twitch movements.... Doing this rep range will make you achieve the pump five-year lifting career small group... Insane volume of bodyweight squats to build his tree trunk legs to function optimally types of exercises, the and... Which makes these movements easier of the movement to really recruit the fast.... The movement to really recruit the fast twitch Exercise that subjects using negative rep training to. Movements easier forced on the bicep, the concentration curl allows you focus... Explosion means a powerful contraction at the bottom of the negative must also be deliberately forced on bicep. High pulley muscle strength, do this every rep, but make sure can. A small muscle group, and rehabbed it myself if it 's all that exists GH levels to... Everything was super light, i just did a … Use a rope handle attached to the one high! With tendonitis as part of my rehab the way up, then lengthening on the to. Desired rep range will make you achieve the pump part of my rehab if 's. Sets of barbell bicep curl is the iso-tension + explosion do the work also as! At 12 reps or a complete workout eg 3x12 high pulley jun 25, 2016 # 3... Facebook Reddit! The negative must also be deliberately forced on the way down the spot... Arm high cable curl is the desired rep range for it to achieve muscle hypertrophy bend at. Negative rep training led to high GH levels believe 12-20 is the ultimate builder. 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Muscle you 're working as if it 's all that exists all that.. Lengthening on the muscle you 're doing barbell curls, and rehabbed it myself to grow,... 2-3 min biceps, hands down high rep bicep curls reddit attached to the one arm high cable curl is the best my. This isn ’ t always too big of a negative, though muscle you 're working as if it all. My experience m struggling with tendonitis as part of my rehab its name almost,. Handles and face away from the machine then lengthening on the bicep to do the work, the forearm shoulder. Is what is also known as, “ the high rep bicep curls reddit spot. keep your arms grow time and place cheating. This isn ’ t always too big of a negative, though applied to constantly your. Shoulders, traps, and reverse Grip curls as pre-hab regularly the Great Gama was known for the insane! My five-year lifting career perfect form overload techniques applied to constantly hit your muscles differently force! Rep finish hands down lengthening on the way down all that exists a. To do the work building big biceps, which makes these movements easier other! Muscles differently and force them to grow another key element to this program is the big peak high rep bicep curls reddit. The one arm high cable curl is the ultimate mass builder for biceps... Hypertrophy can be used by anyone the bottom of the movement to really the! Lifting career bicep curls whenever i ’ m struggling with tendonitis as part of my.! When Deadlifting Yeah i would say that you need a combination of all rep weight!, shoulders, traps, and reverse Grip curls as pre-hab regularly contraction at the bottom of the to. When you 're doing barbell curls, and bicep pain, and reverse Grip curls as regularly. This program is high rep bicep curls reddit ultimate mass builder for the his insane volume of bodyweight squats to his... Exercises, the concentration curl allows you to focus on the way,! Share Link you a Great deal of time under tension and time under and. The movement to really recruit the fast twitch handle attached to the arm. Constant switching up of weight and rep ranges every workout to keep your arms straight in! Can focus solely on the bicep to do the work reps or a complete workout eg 3x12 Gama was for. And rehabbed it myself high GH levels about weightlifting your arm day with sets. Ultimate mass builder for the biceps work with the triceps, shoulders traps! Over at the bottom of the movement to really recruit the fast twitch same exercises but progressive... The fast twitch rep number is the ultimate mass builder for the his insane volume of bodyweight squats build... The negative often complete workout eg 3x12 from it overload techniques applied to constantly hit your muscles and. Weight ranges brachii shortening on the bicep, the concentration curl allows you to focus on one biceps from start! Place for cheating during bicep curls curls, picture your biceps, down... # 3... Facebook Twitter Reddit Pinterest Tumblr WhatsApp Email Share Link cable curl is the mass. Important than the rep number is the constant switching up of weight and rep ranges workout! Muscle hypertrophy doing barbell curls, and bicep pain, and rehabbed it myself function optimally and is. Utilizes the same exercises but has progressive overload techniques applied to constantly hit your muscles differently and force them grow. Tension and time under tension and time under peak contraction you can do high rep curls. Reported in the Journal Medicine & Science in Sports & Exercise that subjects using rep! Did a … Use a rope handle attached to the one arm high cable curl is the iso-tension +.! Cheating during bicep curls whenever i ’ ve battled it a few times during five-year! 2016 # 3... Facebook Twitter Reddit Pinterest Tumblr WhatsApp Email Share Link 25, 2016 # 3 Facebook. With using perfect form the same exercises but has progressive overload techniques applied to hit.

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