& THE SCIENCE OF BICEPS TRAINING EXPLAINED

EXERCISE NOTESSCOTT CURLS WITH A TWIST (NEUTRAL TO SUPINATED GRIP)

• AS SHOWN ON THE VIDEO, HANG OVER THE BACK OF AN INCLINE BENCH WITH 2 DUMBBELLS

• START THE CURL WITH A NEUTRAL GRIP THEN TWIST YOUR ARM SO PALMS FACE UP (SUPINATE) AS YOU CURL YOUR DUMBBELLS UP.

ZOTMAN CURLS WITH NEUTRAL GRIP

• CURL DUMBBELLS LIKE YOU WOULD WITH WHEN DOING HAMMER CURLS.

• AFTER YOU CURL ALL THE WAY, PRONATE YOUR ARMS (PALMS FACING DOWN) AND LOWER DUMBBELLS WITH ELBOWS STILL FLEXED (LIKE A REVERSE CURL)

CABLE CURLS • USE A LAT PULL DOWN BAR OR A BAR THAT LOOKS LIKE AN EZ CURL BAR (PREFERABLE)

• ATTACH BAR TO THE BOTTOM OF CABLE MACHINE.

• WITH A SHOULDER WIDTH GRIP & ELBOWS PINNED TO THE SIDES CURL FOR THE REQUIRED REP COUNT.

SUPINATED GRIP BARBELL FLAT BENCH PRESS

• ENSURE YOU HAVE A SPOTTER!!!• GRAB BARBELL WITH AN UNDERHAND GRIP.• GRIP WIDTH IS WIDER THAN SHOULDER

WIDTH. JUST OUTSIDE SHOULDER WIDTH.• UNRACK BAR AND LOWER TO LOWER CHEST

THEN PRESS UP.

BICEPS BRACHII

SHOULDER POSITION

MUSCLES RESPONSIBLE FOR MOVEMENT EXERCISES EXAMPLES

ABDUCTION BICEPS BRACHII LONG AND SHORT HEAD ARE ACTIVE BUT ONLY WITH RESISTANCE. LONG HEAD ISN’T ACTIVE WHEN YOU ABDUCT AND MEDIALLY ROTATE YOUR SHOULDERS.

UNILATERAL CABLE CURLS WITH ARMS AT 90 DEGREES.

ADDUCTION ONLY BICEPS SHORT HEAD IS ACTIVE. LONG HEAD IS NOT

FLEXION LONG HEAD AND SHORT HEAD ARE ACTIVE. LONG HEAD IS MORE ACTIVE THAN THE SHORT HEAD ACCORDING TO DELUCA ET AL

STRAIGHT BAR CURL, RAISE ELBOW AT THE END(SLIGHTLY)

EXTERNAL ROTATION

BOTH LONG AND SHORT ARE EQUALLY ACTIVE. WIDE GRIP CURLS

INTERNAL ROTATION

THE LONG HEAD IS MORE ACTIVE THAN THE SHORT HEAD ACCORDING TO SAKUARAI ET AL

CLOSE GRIP CURLS WITH STRAIGHT BAR

FOREARM POSITION

MUSCLES RESPONSIBLE FOR MOVEMENT EXERCISE EXAMPLES

NEUTRAL BRACHIALIS IS MORE ACTIVE THAN THE BICEPS (BOTH HEADS). BRACHIORDIALIS IS THE LEAST ACTIVE. BRACHIORDIALIS BECOMES MORE ACTIVE IF THE MOVEMENT IS DONE QUICKLY

HAMMER CURLS, ZOTMAN CURLS STARTING WITH NEUTRAL

PRONATION BRACHIALIS IS ACTIVE, BICEPS IS MODERATELY ACTIVE AND BRACHIALIS IS NOT UNLESS MOVEMENT IS DONE QUICKLY

ZOTMAN CURLS OR REVERSE CURLS

SUPINATION BICEPS SHORT HEAD IS SAID TO BE THE MAIN SUPINATOR BUT THIS IS ONLY TRUE IF THERE IS RESISTANCE AGAINST SUPINATION. OTHERWISE, THE SUPPINATOR IS MAIN SUPINATOR

TWIST AND CURL DUMBBELLS

SEMIPRONE ALL 3 MUSCLES BICEPS BRACHII (SHORT & LONG HEADS), BRACHIALIS AND BRACHIORADIALIS AT MAXIMALLY ACTIVE. BRACHIALIS AND SHORT

EZ BAR CURLS MUST BE STANDING

ANATOMICAL MOVEMENTS

90 deg ABDUCTION 90 deg forward FLEXION

ANATOMICALfuNCTION

SHOULDER FLEXION TO SHOULDER EXTENSION

EXERCISE SET REPS REST TIME

MAIN EMPHASIS

STANDING EZ BAR CURL 3 10-12RM 1:30 BICEPS LONG AND SHORT HEAD

SCOTTS CURLS WITH ROTATION

3 10-12RM 1:30 BICEPS SHORT HEAD

CONCENTRATION CULRS

3 10-12RM 1:30 BICEPS LONG HEAD


MAIN EMPHASIS

CABLE CURLS WITH LAT PULL DOWN BAR

3 10-12RM 1:30 BICEPS LONG AND SHORT HEAD

INCLINE BENCH DUMBBELL CURLS


ZOTMAN CURLS WITH A NEUTRAL GRIP

3 10-12RM 1:30 BRACHIALIS AND BRACHIORDIARILIS, BICEPS

BRACHII(LONG & SHORT HEADS)

TOTAL WEEKLY VOLUME 18 180-216

WEEK 1 DAY 1

WEEK 1 DAY 2

BICEPS BRACHIIMUSCLE GROUP DOMINANT

FIBER TYPEOPTIMAL REP RANGE

OPTIMAL LOAD FREQUENCY (to use rep range)

BICEPS 63% FAST TWITCH

LOW-MODERATE5-12 REPS

HEAVY-MODERATE90%-70% X 1RM

2/3rd(~66%)

BEST BICEPS EXERCISES ACCORDING TO EMG STUDIES

REP RANGE

CABLE CURLS WITH STRAIGHT BAR LOW TO MOD

EZ BAR CURLS LOW TO MOD

CONCENTRATION CURLS MODERATE

SCOTT CURLS MODERATE

INCLINE BENCH DUMBBELL CURLS LOW TO MODERATE


MAIN EMPHASIS




CONCENTRATION CULRS


TOTAL VOLUME


MAIN EMPHASIS









WEEK 2 DAY 1

WEEK 2 DAY 2


MAIN EMPHASIS




CONCENTRATION CULRS


TOTAL VOLUME


MAIN EMPHASIS









WEEK 3 DAY 1

WEEK 3 DAY 2


MAIN EMPHASIS




CONCENTRATION CULRS


TOTAL VOLUME


MAIN EMPHASIS









WEEK 4 DAY 1

WEEK 4 DAY 2


MAIN EMPHASIS




CONCENTRATION CULRS


TOTAL VOLUME


MAIN EMPHASIS









WEEK 5 DAY 1

WEEK 5 DAY 2


MAIN EMPHASIS




CONCENTRATION CULRS


TOTAL VOLUME


MAIN EMPHASIS









WEEK 7 DAY 1

WEEK 7 DAY 2


MAIN EMPHASIS




CONCENTRATION CULRS


TOTAL VOLUME


MAIN EMPHASIS









WEEK 8 DAY 1

WEEK 8 DAY 2


AREA WORKED

STANDING EZ BAR CURL 4 4-6RM 3 BICEPS LONG AND SHORT HEAD


4 4-6RM 3 BICEPS SHORT HEAD

CONCENTRATION CULRS

4 8RM 1:30 BICEPS LONG HEAD

TOTAL VOLUME


AREA WORKED


4 4-6RM 3 BICEPS LONG AND SHORT HEAD


4 4-6RM 3 BICEPS LONG AND SHORT HEAD


4 8RM 1:30 BRACHIALIS AND BRACHIORDIARILIS, BICEPS



WEEK 9 DAY 1

WEEK 9 DAY 2

BICEPS BRACHII

& THE SCIENCE OF BICEPS TRAINING EXPLAINED · grab barbell with an underhand grip. ... wide grip...

Documents

Transcript of & THE SCIENCE OF BICEPS TRAINING EXPLAINED · grab barbell with an underhand grip. ... wide grip...