“Bicep knee curl superset” I love this superset for a muscle fascia stretching ridiculous pump:* Seated knee curls into a standing alternating curl.* Start seared with the dumbbells pinned next to the knee. Slide elbows forward.Set 1: 10 and 10 repsSet 2: 10 and 8 repsSet 3: 8 and 6 repsSet 4: 8 and 5 repsSet 5: 6 and 4 […]
As usual the @hypertrophycoach was right. These cuffed cable triceps extensions are outstanding. I made a slight variation. ✅Setup: • Be sure to set the cables at shoulder height. • Use a wrist of ankle cuff ✅Execution: • With the elbows in the “up” position perform 10-12 extensions keeping the elbows up. • Then drop the elbows to a neutral […]
This dropset will blow your arms out! 1) Use your fat grips! Everytime you curl! 2) You are doing 4 rounds of this dropset. 3) Start heavy, 4-5 reps with each dropset. 4) After your 4th drop, slide the hands inside and rep until failure (not on video cause of time) ️️ Yep I am curling in the squat rack […]
3 part bicep mechanical dropset. Setup: •cables set to knee height •@fatgripz on handles (dramatic difference) Part 1: Take 2 steps back from the rack, drop to knee, keep elbows up. 8-10 reps (shortened state) Part 2: In between the rack. Hands externally rotated which helps force aggressive supination (6 reps) Part 3: Lengthened state: Drag curl until failure
This 3-part superset using the @fatgripz will create a muscle stretching pump that is absurd!! •Seated D-bell curls with the arm blaster.(8-10) •Standing D-bell curls with arm blaster (8-10) •Heavy hammer curls 6-10 each arm. **Why the seated curls? By removing the bottom 1/3 of the rep, where all we do is generate momentum, we are able to isolate and […]
Think your cable angle of descent or ascent doesn’t matter? •Are you even aware of what I just said or what that means? •Doing a cable bicep curl where the attachment point is higher than the hands loads the peak torque through the top hard of the ROM via angle of descent. •Adversely using a cable angle of ascent loads […]
Neutral grip tricep pressdown IMO Far superior to pronated grip pressdown, same with skullcrushers. •no wrist pain •no lifters elbow •deeper contraction and better control 1) Start with 165-70 degree torso angle (slight lean forward for you non math majors) 2) Elbows pinned at front of rib cage area. Forearm starting point is about an 80 degree angle, meaning they […]
My favorite tricep superset of which I’ve posted before along with a variation for those of you that do not have this fancy cable machine. In the second part of the video I easily replicate this exercise by attaching a red TDX band at head height.1) Depress the scapula (press your shoulders down)2) Lower your hands so your forearms create […]
Want BIG ARMS??? To quote the “Bicep Genius” Drag curl til I die!!! Mothafuckas!!! Drag curl is very simple. 1) Stick your fat ass out like me. If you don’t have an absurdly disproportionate derrière such as mine, you must do 10×10 squats 4x per week before moving past #1 2) Press the collarbone down relaxing and trying to flatten […]
EZ Bar Spider Curls Slight variation here: Notice I keep my chin tucked down to my chest. I do this for 2 reasons. 1) To ensure my shoulders stay down and as I get tired I do not lift my head, which then slightly alters the angle of the shoulder girdle diminishing the peak contraction of the rep. 2) I […]
