13. ... especially if you do slow negatives. While he preferred to do them standing you can also do them seated as most people do. Cheat only to extend a set. Preacher curls are much harder to complete than standing curls and place stress on the muscle at both ends and throughout the entire range of movement. Perform strict, full reps. Whilst we now know concentration curls yield up to 97% bicep activity, to prevent plateauing, incorporate cable curls (81% bicep yield) and the good old fashioned chin-up (80% bicep yield). Ultimately, the next time you work on your biceps, gentlemen, be sure to focus on seated concentration curls with eccentric movement, shocking your biceps with half-curls and heavier weights. So after a heavy back workout i go onto biceps, i do 3 sets of heavy barbell curls about 37.5kg(heavy for me) and 8 reps, and then i move onto concentration curls, but when doing them i go as light as 10kg dumbbells and was just wondering if this would promote muscle growth? The negative values you calculated just indicate that the actual concentration of your samples lies below the lower end of your standard curve. The most obvious negative (pardon the pun) of negative reps is that it’s highly stressful, placing the joints under a lot of stress, due to this extra weight. Posts about Concentration Curls written by vikas87. And Bicep curls are a key part of this. Doing concentration curls alone isn’t a guaranteed way to gain mass, but it can definitely help you build bigger biceps when included in a workout plan. This was very heavy for me then. Know concentration curls? B. I also performed negative curls with 30 and 40 pound weights, finished with 40 lb dumbbells. Man, those things are dated, right? Not with curls at least. Do 4 sets total. Dumbbell Concentration Curls: Dumbbell Concentration Curls isolate the biceps and are good for getting a peak contraction in the muscles. I know heavy curls builds bulk in the bicep but would doing light concentration curls build up the bicep peak vs. doing it heavy work faster????? Workout 1 (Monday) Legs Superset Leg extensions 1 x 6-8 Leg presses 1 x 6-8 Squats 1 x 6-8 Leg curls 2 x 6-8 Calf raises 2 x 6-8 Toe presses 1 x 6-8. Use a weight that will be a hard 6 reps. If possible, using a more sensitive assay may help. Yeah, the ones Arnold did in Pumping Iron. Compare, for instance, the load you use on standing barbell curls versus seated concentration curls. For bigger arms, the most important muscle is triceps (2/3 size of the arm ), biceps matters too, but it's mostly for aspect. One nice thing about concentration curls is you can spot yourself with your free hand and help yourself pump out a few extra reps or even do negatives. Lessons Learned. Negative being where you lower the weight). Negative movement really improves muscle growth as well as improving strength. The idea leaves much to be debated. The first biceps exercise to perform is barbell biceps curls, which will also allow you to overload those biceps with a heavy weight.Most trainees are slightly stronger when lifting a barbell versus a set of dumbbells, so this is a great one for maximum strength development. Some trainees use the concentration curl as a lighter, finishing exercise for the biceps once they have done heavy barbell or cambered-bar curls and preacher curls. When you get down to a low enough concentration, and you have calibrated correctly, then you can, statistically, get negative numbers. Watch Queue Queue. Make every curl a “concentration curl” by flexing your biceps at each contraction. Holding other hand when doing heavy concentration curls. One of the biggest benefits that are associated with preacher curls is its ability to force you into negative movement. Dumbbell concentration curls, seated, supramaximal weight, negative eccentric* Dumbbell ... can make a significant difference. EZ bar curls to EZ cable curls to standing dumbbell curls: this is an example of how I do drops as a tri-set by using 3 very similar exercises, each one progressively lighter. The former makes a terrific first exercise in your biceps routine; the latter doesn't. This is insanely difficult to do with heavy weights so err on the side of caution. Do the workout above once a week and add in the following routine three to four days later: Twice a week. A. 3 x 8 reps (use a 4-second negative on all reps). Concentration curls are one of the most thought of bicep movements; Due to its positioning (the arm stabilised against the thigh), it is an excellent isolator of the bicep, and moreover, the long head of it. 2 warm-ups sets. The preacher curl brings a number of benefits that you might not find in a conventional bicep curl. ... Curl the DB's for 6-8 reps making certain to have a slow negative (4-6 seconds on each negative. Standing Barbell Curls – The Best Biceps Muscle Builder. LarryUBB. These 2 Biceps Moves Prove You Don’t Need Heavy Weight To Grow Big Arms. Sit on a bench that’s set at a height so your knees are bent at 90° with your feet flat on the floor. On December 1st 2001 I started negative benching about 165 - 5 set of 5. This exercise has the added benefit of reducing activation of the anterior deltoid which is often hard to avoid during curls. Use low to moderate volume. How To Do The Concentration Curl. Make sure that during the triceps superset you want to go as heavy as possible for 5 reps and you will need to lower the weight slightly on the last round so you can complete 5 reps plus an additional 3 negatives on each station. 04-18-2014, 07:30 AM #30. And finally, I'd finish up with biceps, where I'd do one set of standing barbell curls to failure followed by one or two sets of either seated concentration curls or preacher curls.' First let's do 3 sets of 8 heavy reps. Use a 3 second negative, and then drive the weight down hard. Set up the EZ bar as a heavy set of 6 reps, go right into a lighter set of EZ bar cable curls, followed by a pair of dumbbell curls. The 20%-30% load-increase for the negative vs. the normal concentration curl improves its already superior muscle activation by a whopping +40%! 1. Focus on load (how much weight you lift) and volume (how many reps and sets you do) if you want to build mass. ... and grab a pair of dumbbells that are much lighter than you’d typically use for hammer curls. So on concentration curls I try to do what i can with the weights I can lift then when get to 30lbs I switch to a concentration curl position and I squeeze the curling bicep while trying to lift it and using my other hand ... you're essentially doing a negative rep. Chest Superset Benefits of preacher curls. By resting the elbow against your leg, they also have the advantage of minimizing movement and thus activation of other muscles. Well, only if you consider huge biceps dated. If you ever wanted Popeye forearms, ... Related: Negative-Only Curls for Biceps Growth Related: 5 Biceps Training Tricks You Haven't Tried. Narrow Grip, EZ Curls. Mon/Wed/FRi I increased the weight by 2.5 pounds each side after every three days of this workout. Standing curls allow you to overload your arms with more weight, in part because you can use a bit of body English to keep a set going. any help ????? 03-25-2006, 02:11 PM #2 taiboxa Light day- where you exert around 60%-70% of your effort and do 10-12 reps; this results in muscle hypertrophy. Concentration curls prevent you from cheating and force you to perform each rep with perfect form. And for both reasons I will do my heavy weighted chins and curls. Also, they prevent you from pulling your arms into extension to gain additional assistance from the long head of the biceps or assistance from the delts. Why it works: Because it takes a lot of moving parts out of the equation, the concentration curl is one of the best moves to isolate the biceps muscle. But that’s not all. Concentration Curls. Watch Queue Queue In the second method, a partner can assist a forced negative at the end of a hard set. Negative Repetitions: This muscle-shocking technique can be incorporated two ways. The following post outlines the 7 key benefits that come from integrating bicep curls … Heavy day- where your workout is around 80-90% of your effort, and do 6-8 reps. Focus your movement into explosiveness on the concentric part of the rep, and squeeze at the top of the curl. Concentration Curls. Bicep curls are a great exercise that can be used to meet a number of different goals, and can have a host of benefits on the body in its entirety. Concentration curls are a great exercise and they were one of Arnold’s favorites. Although that maximizes the focus on the biceps — especially the long head — it can limit the amount of weight you can curl. The negative, or lowering half, of the repetition can be emphasized in the normal course of the workout, rather than just to set up the contracting, or raising. Straight Bar Preacher Curl. 3 – One-Arm Machine Curl, Slow Negative This increases the risk of injury and taxes the central nervous system; increasing the chances of overtraining, should a user be sleep-deprived or their diet be lacking in calories. The key is to grip the middle of the handle tightly. Barbell Curls —-is the most popular Bicep exercise and for good reason.Its the best exercise to build overall size of biceps. This machine is probably my absolute favorite exercise for using negatives. There is something fun about curls of all variations to me. On the fourth and last set, do a set of heavy negatives. Tuesday is pushing movements, basically your chest and triceps day, with heavy negatives programmed on DB Bench and close grip bench. During dumbbell curls, supinate your wrists so that your palms are facing your sides at the bottom of the movement and facing up at the contraction. This video is unavailable. Concentration curls are an excellent way to maximally activate the biceps. Barbell Curls (with an arm blaster) x 3 @ 10, 8, 8 Heavy Cheat Curls x 2 @ 4-6 Incline DB Curls x 3 @ 8-10 I might switch out incline DB curls for preacher curls one week, or maybe one arm concentration curls, cable curls, or some other biceps exercise.