for phils clients....biceps

[edge250]

guys think i stumbled on a little trick to increase bicep strength/size. i have always struggled with arms and this has been working for me really really well.

barbell curls. (training bi's 2x per week after back)
the normal 3 works sets.

1 workout
power curl....just focus on moving poundage

next workout...again barbell curls (this destroy and force you to use very very little weight)
phils staggered reps for all 3 sets

next workout.....barbell curls
super strict.. focus on keeping the elbows down sorta a mix between a body drag and regular curl.

repeat cycle.


this is working very well. keep the exercise the same but cycling the way i perform it. give it a try

 

[PHIL HERNON]

GREAT

I AM GOING TO GIVE THIS ONE A SHOT........THANKS

 

[Bigredpits]

thanks for the post edge I have been doing the same thing doing a heavy regular 3 set workout then next workout do staggered reps its been a good change up especially menatlly u don't get bored. What do you do for tri's?
I do weighted dips but find staggered reps to be very hard for that exercise. U got any more tricks to keep your workouts from being monotanous......Don't get me wrong I follow Phils program to a T I just want to see how his other clients like yourself spice things up but stay within the program.

 

[asilaydying]

So if you hit arms 2x per week, one day should be all out poundage with lots of weight and the next workout that week is ligher weight higer rep perfectly strict form?

So maybe the 1st method on arm day and the 2nd method after a back workout.

 

[massmaker56]

guys think i stumbled on a little trick to increase bicep strength/size. i have always struggled with arms and this has been working for me really really well.

barbell curls. (training bi's 2x per week after back)
the normal 3 works sets.

1 workout
power curl....just focus on moving poundage

next workout...again barbell curls (this destroy and force you to use very very little weight)
phils staggered reps for all 3 sets

next workout.....barbell curls
super strict.. focus on keeping the elbows down sorta a mix between a body drag and regular curl.

repeat cycle.


this is working very well. keep the exercise the same but cycling the way i perform it. give it a try

If you dont mind me asking whats your training split look like

 

[Hiramabiff]

Sounds good. Reminds of P/RR/S style of training.

Drag curls...Good ole Vince Gironda style. Most people do not even know what a drag curl, a spider curl or 21's are anymore.

 

[edge250]

my split is

chest/delt/tri

back/bi

legs


i train everyday most weeks.

 

[edge250]

So if you hit arms 2x per week, one day should be all out poundage with lots of weight and the next workout that week is ligher weight higer rep perfectly strict form?

So maybe the 1st method on arm day and the 2nd method after a back workout.

your leaving out the 3rd method
1.cheat curl
2. staggered rep curl
3. strict partial body drag

 

[edge250]

i'm also am going to start applying this to my side laterals also to see if i get the same results.

so i am actually doing 3 different types of workouts though movement wise they are identical.....the difference being execution of movement.

 

[asilaydying]

your leaving out the 3rd method
1.cheat curl
2. staggered rep curl
3. strict partial body drag

Would you mind listing the excersise/reps/sets of what you mean. And if they come only after a back workout or do you have a seperate arm day.

 

[edge250]

Would you mind listing the excersise/reps/sets of what you mean. And if they come only after a back workout or do you have a seperate arm day.

without going to much into detail for respect to phil.....i train bi's after back 2x per week. for more information on an awesome training and nutrition program contact phil hernon via pm, it will be the best investment training wise you can make....i am not kissing phils ass..... his system gets results period.

 

[hank]

INTERESTING Gotta try it

 

[Air Supply]

Sounds good. Reminds of P/RR/S style of training.

Drag curls...Good ole Vince Gironda style. Most people do not even know what a drag curl, a spider curl or 21's are anymore.

I do, I do !!!

 

[edge250]

i have done the 21's in the past but i really feel that phils staggered reps are much more effective.

 

[Hiramabiff]

i have done the 21's in the past but i really feel that phils staggered reps are much more effective.

Phil is the man no doubt!!! Think about it, being trained by a legend; at a more than fair fee. Awesome deal to me.

 

[Hiramabiff]

I do, I do !!!

Lol..yeppers!!!

 

[hank]

Phil is the man no doubt!!! Think about it, being trained by a legend; at a more than fair fee. Awesome deal to me.

AMEN!!!