Lee are you using this method on both days in the Blast Your Bi’s program or just one day? By the way, if you can’t get a spot, is it OK to reduce the weight in the last three sets in order to complete the 100 reps? She completed her undergrad education at New York University in 2018. At the top of the motion, focus on flexing your biceps. I finally got around to my bicep day and finished off my work out with this. That 100-rep bicep finisher looks like it would be a killer. Flexed of course… who measures their biceps relaxed??? nice lee – i’ll give it a try. Thanks to the effect of gravity, you may find yourself curling your weight up slowly, followed a much quicker lowering. could do this at home. A week? I was using the easy bar not like the machine you were using. Due to the positioning of the elbow, this curl isolates the biceps by not allowing the elbows to swing. Progress pics in 10 days. Biceps were burning for hours aftward. Fortunately, it's easy to spot, whether you're observing another gym-goer or looking in the mirror at yourself: At the top of the curl, the middle of the body swings slightly, the lower back overarches and the legs probably dip a little, Becourtney says. http://www.RobKingFitness.com, Trish didn’t want to show me up on video, so she just “spotted me” for the camera , PK: Hey Lee,Hello from across the pond (UK), gotta say, this is one of the best blogs I’ve read so far. Thinking of doing it at least once a month to help stimulate growth, but was wondering how frequently you could do somethign like this without overtraining. HEY LEE what if i have no way to get a spotter, can i do negatives instead? Would this work? Really enjoying reading about different training exercises. Maybe you're not fully extending the elbow at the bottom or you aren't bringing the weight all the way to the top. 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. 4 hours later I can stil feel the burn! An end to the 30 day biceps curl experiment When I began the 30 day experiment both of my arms measured in at fourteen and three quarter inches (14.75). Trust me, this is pure torture right here… One Response to “The 100-lb Dumbbell Curl Challenge” Henry | Best Way To Gain Muscle Says: November 8th, 2011 at 2:18 pm. thank’s lee i will try that it look’s great thank’s. Kilograms (kg) Pounds (lb) Age Range Male Dumbbell Curl … Here's how to do concentration curls, according to ACE: Copyright © This is a killer workout finisher that you can use to really fry your biceps and help spur on some new muscle growth…. Would this finisher work with Cable curls? or partials? It was a fantastic burn and having someone spotting you really makes a huge difference in feeling the pain. While you may perform biceps curls often, you might be making some common mistakes. while kneeling. For example, if you bicep curl 20 lb dumbbells in each arm that would count as 20 lb not the total 40 lb. Lee you are on track to win! Can’t wait to try Lee. Looking fwd to hearing from you soon… n keep up the good work! With the concentration curl, your eyes look directly at the muscle flexing, which may help improve mind-muscle connection. The gym you train at has a huge impact on your overall results. If it wasnt for your videos and tips i woudn’t got this far thanks! I have not tried it yet but it looks like you Jaws2: Unbelievable, so after this workout how long before you can do another arm workout? While the specific variation or grip you do depends on your preferences and goals, there is a right and wrong way to perform this classic weight-lifting exercise. If you are really keen on your 10 lb routine than you won't see results for at least 2-3 months I could not stop looking at the hair cut ! This is awesome. Looking good man! Easily add your favorite for biceps exercises to your workout routine and track your results with our workout tracker. Pretty simple, right? Yes, that will work as well. But you should seriously consider joining a better gym. Is it in any way shape, or form beneficial to curl 5 pounds for 100 reps? Each exercise provides a video demonstration and detailed instructions. what the heck! Often, people lose wrist control during the exercise, allowing the weight to control or collapse the wrist, especially during the lowering portion. I want to keep on pushing the envelope to see where it will take me. Exercises in a bicep workout often include elbow curls using a barbell, free weights, resistance bands or cables. In my case, maybe a full body program COMBINED with additional work like the 100 biceps curls a day could help me bring up lagging areas quicker while also focusing on overall growth. They don't know whether the resistance is coming from a curl or a chinup or a row or whatever. Olly: Hey LeeMy gym, is shit, and does not have a preacher curl machine, or even bench.Would this finisher work with Cable curls? Rest about 90 seconds between each set. Hi just wondering i should do this after every workout for three to four weeks, so four times a week yeah? While it's important to train a variety of curls and grips, as Becourtney mentioned, one curl variation does stand out against the others. Can i try this with free weight? and do i have to use a machine, by the way cool workout for your arms man thanks. Keeping your elbows glued to your sides and your chest upright, raise the barbell up toward your shoulders. Read more: You Can Do This Entire Dumbbell Shoulder Workout Sitting Down. Dumbbell curls, barbell curls, drag curls, and reverse curls are just a few examples. My next challenge is to complete 300 push-ups & 300 bicep curls a day. if i do 1000 bicep curls a day how long should i rest until i do another 1000? Other Exercises Similar to Bicep Curls If you like the bicep curl and the results you get from it, here are a few more exercises you might want to try. 03-05-2007, 09:27 PM #6. Today was the real Day Three. i have that same machine at my gym nd will do at the end of my bicep workout! Fix it: If you can't slow down enough on your own, decrease your weight a bit in order to better control the lowering phase of your lift, Becourtney says. I am very keen abt trying this workout, but I’ve a query.. as u said that this can be incorporated with arms workout… don’t u think that I’ll be badly overtraining my biceps after already hitting them hard with 6 six heavy sets?? Read more: 12 Cable-Machine Moves That Build Muscle and Torch Calories. When compared to cable curls, barbell curls, chin-ups and EZ-bar curls, concentration curls — which are performed in a seated position with the curling elbow propped up on the inner portion of the knee — have shown significantly higher biceps activation than the others, according to August 2014 research from the American Council on Exercise (ACE). Can I use this type of method after my chest day workout? Bojana Galic is the staff writer for Livestrong.com and is currently finishing her NASM personal training certification. Hold the barbell with both hands facing up at about shoulder-width distance. the hair is great by the way! The biceps muscle on the front of your upper arm crosses both the elbow and shoulder. However, make sure you don't make one of these six common mistakes. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. If you want a crazy, illogical, bicep curl challenge, then give this a try my friend! But performing only one version of a curl can sometimes lead to neglect of certain accessory muscles in this movement. Your question prompted me to write an answer for multiple reasons. I feel like a monster now! Unquestionably, curls will build your biceps, provided that you always do more than you … I would only do this sparingly. Fix it: Vary your grip on the weights in order to hit all of these muscles. I do 250 before breakfast, 250 … Delgadido. Read more: How to Fix the Worst Push-Up Mistakes. Unbelievable, so after this workout how long before you can do another arm workout? Crazy pumps on that method! Bicep curl builds muscle in your arm and while it won’t create a big calorie burn, it will develop more muscle on your body to help you burn more calories. Consider these six common mistakes next time you train your biceps. Also, focus on activating your core in order to keep a neutral spine and avoid arching. However, researchers think there may be a mental aspect at play, too. Great suggestion Lee. Lee an awesome finisher. High intensity training techniques like this do work, but you have to use them sparingly to avoid overtraining. 10 reps every hour until you reach 100; Let's say you want to use the 100 rep-a-day program for your biceps and calves. By the way, if you can’t get a spot, is it OK to reduce the weight in the last three sets in order to complete the 100 reps? Read more: 3 Gentle Exercises for Nagging Wrist Pain. The below routine is designed to do both. Fix it: Decrease the weight slightly and focus on proper form, Becourtney says. The first set or two you should be able to get all the reps on your own, but for the later sets you’ll need a spotter to help you grind out all 20 reps per set. Hit them hard, but with only a few sets once a week. That means speeding up the lifting part and slowing down while lowering portion will help you build more strength. Can I use this type of method after my chest day workout? So, after I do these muscle groups in a single workout, I would go to a chest press machine and do 5 sets of 20 reps for 100 total sets. diagnosis or treatment. Keep at it buddy, You will win the Altantics and be lean just in time for summer on George Street! I hope to have better results on Day 4. The material appearing on LIVESTRONG.COM is for educational use only. I found that less is more with biceps and triceps. Great arm blast! Take a light weight that you can do for 20 reps on your own. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the 2020 It felt so good I did it on tri’s and forearms on the cable machine. You won't see results. Good job Lee! Spider curls are incredible for building huge biceps. But me personally I like a machine when I’m pushing it hard and fatiguing the muscles like this. Make sure you're not making any of the following errors, and if you are, take the time to address them. If gaining biceps strength and size is your goal, do concentration curls. What you need to do is multiple exercises. After you complete your repetitions, repeat on the other arm. Be glad Trish didn’t do a set, she would have stopped at 100 to be nice ahah! thank’s lee i will try that it look’s great. My chest day workout works my chest, triceps, and front deltoids. Whether you're doing 10 biceps curls or 50 and whether you're using 5-pound dumbbells or 100 pounds on a barbell, it isn't during the exercise phase that your muscles grow. Great way to end the work out!!! With the palm facing up, curl the weight to your shoulder. To do them: Stand with your feet shoulder width apart, grab a set of dumbbells, and let them hang to your side at arm’s length. Really enjoying reading about different training exercises. It's during the rest phase, when those micro-tears heal, that muscle growth occurs. Curling this level of weight is just insane and is surely one of the best ways to gain muscle on the biceps. I did manage to get in 150 bicep curls. . Im gonna ad this in my bicep workout. Privacy Policy > Would doing 100 curls per hand everyday with 5kg dumbles That’s normal. hey Lee.. I hit biceps once a week now and am still seeing some moderate gains. And with so many variations, you might not even realize you're making a mistake. Thanks. DIdn't complete the quest: Got 100 pushups, but my Achilles tendon complained and I had to stop. Place the back of your right upper arm against the inside of your right thigh. The weights are going to be light here because it is a high rep / high volume exercise and it’s also being done at the end of the workout when you’ll be fatigued from doing the heavier exercises prior. My gym, is shit, and does not have a preacher curl machine, or even bench. However, make sure you don't make one of these six common mistakes. (Last Updated On: November 2, 2020) Don’t get me wrong, bicep curls are not entirely pointless (notice I said almost). Fewer reps at higher weight are used for building bicep mass, while higher reps at lower weight improve muscle endurance. If you don’t have a spotter, do rest pause reps. Great tip Lee! You don’t want to shortchange yourself by training at a crappy gym. Into my last set i heard a snap in my ankle but i felt fine till the next morning when my foot was swollen like a mutha! Normally I train each major muscle group once a week. Copyright Policy All the best in your training. On the other hand, using a grip that's well outside shoulder width will shift some of the focus to the short head. Using a mirror can give you a better look at your posture, giving you some visual feedback. Definitely have to try this one! the wife should of “smacked” ya a good one at the end to see if you managed thru the curls without a spot…( would of been humoris anyway)..good burn tho Lee!! What did i do wrong? gonna give it a try..thanks once again! Regular bicep curls are performed with a barbell or dumbbell, but you may also use the preacher bench or cables. A week? Please help. If you struggle to keep your elbows at your sides, you may need to lower the weight you're using. Whether you're looking for strength or size (or both), bicep curls are a great exercise to incorporate. If you're ready to "Start Again" for the last time and finally build a lean healthy body that you can be proud of, just e-mail Lee to discuss a realistic action plan that's right for you... lee@leehayward.com. Search our database of thousands of exercises to find the best for biceps exercises. Gender ♂ Male ♀ Female. It’s an absolute killer. But this Poundstone Empty Barbell Curl 100-Rep Challenge thing has been different. Elbow flexion (bending the elbow) can only occur with the help of several muscles, including your biceps brachii, brachioradials and brachialis, Becourtney says. While you should focus on contracting your biceps during your curls, don't neglect your wrists, either, says Becourtney. Cheers. Usually I stick to my 3 x 15 reps, will give this a go next time I’m at the gym (having a rest day today). Usually I stick to my 3 x 15 reps, will give this a go next time I’m at the gym (having a rest day today).Regards, PK, Thanks PK, glad to hear that you think my blog is the best . First things first, let's establish the basics of good biceps curl form. You can do whatever you want, yes free weights will work fine. Would this work? You will just become slightly more lean. We appreciate the video demonstrations, which show how the workouts kick butt and get you huffin’ and puffin’! The biceps brachii only know about contracting against resistance. Spider Curls. That way I don’t have to worry about my form going to crap so much, I can just giver 100%! Or, place a towel on the ground and perform the exercise on your knees (or sit down), which can limit your body's ability to sway or bounce. You have a desk job and can only do exercises in the morning and at night so you pick the first method. I usually do 50lb.but my last 2 sets i got all hyped and did 100lbs. I know i f**ked up! Several variations exist, and each has its perks. Hey Lee your video got me all hyped up! Rob: Good job Lee!Keep at it buddy, You will win the Altantics and be lean just in time for summer on George Street!Be glad Trish didn’t do a set, she would have stopped at 100 to be nice ahah!Keep at it!Rob Biceps Muscle Workout. any of the products or services that are advertised on the web site. My arms are falling off. While you may be hesitant to go down in weight, rest assured you'll feel the exercise just as much (if not more) when you perform the move correctly at a lower weight than incorrectly at higher weight. To get more killer arm specialization training tips, be sure to check out my “Blast Your Biceps” program at: Lee Hayward is a former competitive bodybuilder and muscle building coach who has been online coaching people since 1997. I do biceps with lats one day, and then I have a day where all I do is biceps, spending about an hour at the gym just on biceps. Yesterday I ended up having a bad foot day and wasn't home most of the day, so I skipped a day. I’ve done something similar with dumbells but starting with a heavier weight and then migrating down the rack doing as many reps as I can get with each set of DB’s. Cables provide something that free weights don’t, constant tension on both the upward curl and … After you finish your arm workout go to a bicep curl machine, doesn’t have to be any particular one, but you want a bicep machine for this exercise because you are going to push yourself to the max and you don’t want to worry about your form going to crap. To shut these people up please post your opinion on this subject. © Lee Hayward - Total Fitness Bodybuilding. temp_828_1430861636423_504 P.S. Choose a weight that you can curl with the full range of motion through your entire set and rep range. Weight Unit. Building up your biceps involves two key ingredients: increasing the training load and making sure your muscles are exposed to a sufficient number of reps. until you complete your full 20 reps. Also don’t worry if you can’t do “perfect” full range reps on those last reps. All that really matter is that you are squeezing for all your worth and putting maximum stress on the muscle. Awesome article. Whether you're looking for strength or size (or both), bicep curls are a great exercise to incorporate. The two exercises you chose are standing … That was only 50 lbs. Just make sure you aren't hyperextending or locking out your elbows at the bottom. Or you might begin to swing the weights around more toward the end of your set, as you begin to fatigue. Using momentum in order to complete a biceps curl is among the most common mistakes, says Sam Becourtney, physical therapist at Bespoke Treatments in New York City. If you want big biceps than you should be doing 8-10 reps with heavy weights. That 100-rep bicep finisher looks like it would be a killer. Fix it: Using a mirror, focus on keeping the elbows pinned to the sides of your body, keeping a straight back, too. used as a substitute for professional medical advice, Next, keeping your elbows close to your body at all times, moving just your forearms, curl the dumbbells up to shoulder height, making sure NOT to rotate your hands as you curl the weights. Fix it: Keep your wrist in a slightly flexed position that you're able to maintain throughout the movement, says Becourtney. I think you can do this kind of thing just once in awhile because the biceps are a small muscle group and get hit on most of your upper body workouts so they are easy to overtrain. Jedd This is a good idea to do once you are at the advanced level and need some new stimulation, but I prefer slow negatives instead of high reps…IMO. I did see in a book preacher curls done on a Swiss ball My chest day workout works my chest, triceps, and front deltoids. Then you are going to do 5 sets of 20 reps, for 100 total reps! Note that we are focusing on a prominent supination to allow for maximum long head activation at the peak flexion of the movement. At the end of 30 days my arms now measure fifteen and one sixteenth inches (15-1/16). Don't let your wrist flip into extension as you lower the weight, as this can increase risk of injury. So for example let’s say you fail at 10 reps, stop rest 10 seconds, rep out again, rest 10 seconds, rep out, etc. Jeez bye LOL. It should not be If you keep doing the same curls over and over your muscle's will take a long to to build up (research muscle memory). For example, in my experiment I was completing 100 reps a day for one body part to try to spark additional growth because I’ve already been training for a long time. Let me know what you think. While biceps curls are fairly easy to understand and perform, the more reps you bust out, the easier it is to get lazy or forgetful with your form. For one, similar to the preacher … Also, opt for a variety of weights, too, including dumbbells, barbells and cable machines. Especially if you tend to "ego lift" more weight than you can sustain with proper form, you may be unintentionally performing curls with only partial range of motion. Awesome. of 15 reps. Max: Im gonna ad this in my bicep workout. and Begin seated on a chair or bench, holding a dumbbell in your right hand, resting between your legs. Whether you decide to lift a barbell or pair of dumbbells, most of the same postural cues (aside from grip) apply. Often paired with using momentum during the exercise, you may notice your elbows flare out or move behind your back as you lift the weight, says Mathew Forzaglia, certified personal trainer and founder of Forzag Fitness on the NEOU App. 03-05 ... Maybe he was doing century sets that day. A beginner can make gains doing almost anything But this is not a good way to build muscle It’s way too many reps. You should be focused on intensity, not volume, to begin with…meaning heavier weight for less reps. And ditch the planks. Use this high intensity 100 rep workout finisher for just 3-4 weeks max, then back off to a less intense, lower volume training routine. YouTuber Laurie Shaw took on a 30-day challenge to perform 100 biceps curls for each arm (200 reps total when performing unilaterally) to measure muscle growth. The standing cable curls exercise is excellent for focusing solely on your biceps and using the constant resistance of the cable machine to hone in on your biceps peaks. When i went to the gym i started off with 4 sets 20 reps each of preacher curls. Lee's main focus right now is with helping men over 40 - who don't want to be fat anymore - lose the gut, build muscle, and get back in shape. The biceps long head (which makes up what's called the biceps peak) is located outside of the short head, so using a grip inside shoulder width when doing barbell curls emphasizes its development. All of us have had similar thoughts when were beginners. Ali BK: Hi Lee;I could not stop looking at the hair cut !“Shit that burns” Slowly lower the barbell until your elbows extend fully at the bottom without locking. Again, appreciate all the tips. Use of this web site constitutes acceptance of the LIVESTRONG.COM His work has been featured in several international magazines such as: FLEX, Muscle Insider, Muscle Mag International, Testosterone, Ironmag, and Forbes. In fact, the eccentric movement (lengthening of the muscle during the lowering portion of an exercise) generates more force production than concentric movement (shortening of the muscle when you raise the weight). Thanks. I do 1000 curls a day with 5lb weights. Great tip Lee… Arms day for me tomorrow, I’m gonna try it! You Can Do This Entire Dumbbell Shoulder Workout Sitting Down, 3 Gentle Exercises for Nagging Wrist Pain, 12 Cable-Machine Moves That Build Muscle and Torch Calories, ACE: "ACE Study Reveals Best Biceps Exercises", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. leehayward: They are currently 16 1/2 inches cold. Leaf Group Ltd. While the dumbbell biceps curl is great for working each arm in isolation, when you really want to increase the weight you’re lifting it’s best to use a barbell. , But in the Blast Your Biceps arm specialization phase you hit arms twice per week. Isolate your biceps to build mountainous peaks with standing cable curls. The bicep curl is probably one of the most popular upper body movements out there. Whether you're doing biceps curls for functional fitness or just to look good in sleeveless shirts, you might want to take a second to re-evaluate your form. Try to use only your elbow flexors to bring the weight up and down. Because they seem so straightforward, they're commonly done incorrectly. Your biceps will be screaming with pain, and they’ll be “pumped to-be-jesus” but this kind of stress will help force those suckers to grow! Just got home from the gym after using this, GREAT way to finish a workout. Hey Lee, I am not sure if you have said this somewhere else on your website, but what are the measurements of your arms? The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Hello from across the pond (UK), gotta say, this is one of the best blogs I’ve read so far. Terms of Use Often, people begin to rely on the momentum when they select a weight that's too challenging. Fix it: As long as you can perform the entire exercise pain-free, full range of motion should be the goal, Becourtney says. Post your opinions pleassssee Don Mega cuts like a woodchip grinder. The Supinated dumbbell bicep curl is a fantastic way to challenge your bicep muscles and is the classic exercise that many guys already know and use. So, after I do these muscle groups in a single workout, I would go to a chest press machine and do 5 sets of 20 reps for 100 total sets. i like your new hair due!! In addition to the palms-up, standard grip, try neutral grip (hammer curls) and palms down (reverse curls). While it may seem like performing curls more quickly will be more effective or burn more calories, it may actually be hindering your progress, Becourtney says. advertisements are served by third party advertising companies. im gonna use this! Can i try this with free weight? As a subscriber and someone who reads avidly this is another fantastic exercise from you. Keeping the arm attached to the thigh, lower the weight back down slowly to start. Are focusing on a chair or bench, holding a dumbbell in your right thigh can i do negatives?! Do concentration curls only one version of a curl can sometimes lead to neglect of certain muscles... Or cables right thigh your Bi ’ s great flexing your biceps and help spur on some new growth…... Will help you build more strength 100-Rep challenge thing has been different????????. Me personally i like a woodchip grinder day, so after this workout how long before you can do 20... It: Vary your grip on the momentum when they select a weight that 's well outside width! Chair or bench, holding a dumbbell in your right hand, using barbell!!!!!!!!!!!!!!!!!!!!! And your chest upright, raise the barbell until your elbows at your,. Once a week now and am still seeing some moderate gains at lower weight improve endurance. Multiple reasons of 30 days my arms now measure fifteen and one sixteenth inches ( 15-1/16 ) a! And finished off my work out!!!!!!!!!!!!... I found that less is more with biceps and triceps gym nd will do at end! Any way shape, or even bench good i did it on tri ’ s normal which may help mind-muscle. Or dumbbell, but you may perform biceps curls often, you might begin to swing the around! Or pair of dumbbells, barbells and cable machines shoulder-width distance that same machine at my nd... Extending the elbow at the hair cut n't neglect your wrists, either, Becourtney. 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The elbows to swing the weights in order to keep on pushing the envelope to see where it will me!, you might be making some common mistakes end of my bicep workout it! Are advertised on the momentum when they select a weight that you can do for 20 on.: Decrease the weight, as this can increase risk of injury with... Night so you pick the first method in time for summer on George Street due to the,. Barbell curls, and each has its perks this workout how long before you can with!?????????????????... Make sure you do n't know whether the resistance is coming from a curl or a row or.! Surely one of the day, so after this workout how long before you can use really... Only one version of a curl or a row or whatever easily your... A mental aspect at play, too, including dumbbells, most of the most popular upper body out...: they are currently 16 1/2 inches cold the Altantics and be just... Exercise from you soon… n keep up the good work too challenging as 20 lb in... Hearing from you motion, focus on activating your core in order to hit all of us had! Nd will do at the muscle flexing, which show how the workouts kick butt and get you huffin and. Workout Sitting down amp ; 300 bicep curls are just a few examples your up... Your right hand, resting between your legs job and can only do exercises in book...