Tom Venuto's BodybuildingSecrets.com - “Perfect Curls” For Blasting Biceps

“Perfect Curls” For Blasting Biceps

Tom Venuto, CSCS, CPT

Thursday, September 1st 2005. Time for chest and biceps again! I was still feeling a little on the depleted side (when is my next high carb day!!! LOL!)… So, I decreased poundages a bit, but by tweaking the form a little bit and using some all new techniques (totally new bicep program today). The day after my bi’s were killing me! This is a kick-butt bicep blaster! Check it out!

CHEST

A1 Smith Machine Incline Press: 2 warm up sets; Set 1: 175 lbs x 14 reps X 4021 tempo; Set 2: 185 lbs X 12 reps X 4021 tempo; Set 3: 195 lbs X 9 reps X 4021 tempo; Set 4: 175 lbs, 155 lbs, 135 lbs X 8, 6, 6 reps (drop set)
B1 Swiss Ball Dumbbell Press: Set 1: 65 lbs X 12 reps; Set 2: 65 lbs X 10 reps, alternating with hold in the top position; Set 3: 65 lbs X 8 reps X one arm at a time
C1 Pec deck flyes (streamline machine): 3 sets X 140 lbs X 12 reps, last set, change grip, continue for 8 more reps

BICEPS

A1 Standing Dumbbell Curls Up and down the rack: 1 “set” X 45, 50, 55, 50, 45, 40, 35, 30 lbs X 5-8 reps per weight
B1 close grip straight bar “Perfect curls” (lean back at bottom/start, lean forward at finish/top of curl): 3 sets X 75 lbs X 12, 10, 9 reps
C1 Dumbbell Concentration Curl: 3 sets X 35 lbs X 8-12 reps

ABS

A1 Hanging twisting knee ups from ab slings: 3 sets X bodyweight X 25 reps
B1 Kneeling Cable Crunch: 3 sets X 60 lbs X 25 reps
B2 standing oblique cable crunch (holding rope): 3 sets X 50 lbs X 25 reps per side

Workout Commentary

The chest workout was pretty simple and straightforward. Three sets of incline smith machine presses, pyramiding up in weight and down in reps. On the last (4th) set, I did a triple drop set.

After incline presses it was onward to dumbbell presses on the swiss ball. Each of three sets was done with a different technique. Set one was a regular straight set with very slow strict form for 12 reps.

Set two was performed alternating, but with a unique twist. Most people do an alternating exercise with the non working arm in the bottom (resting) position. I did the opposite: I held the non working arm at arms length over my chest while I pressed the other dumbbell. This was like an isometric contraction of the “non working” arm, which increased time under tension, which is normally a drawback of alternating exercises.

Set three was performed with one dumbbell, one arm at a time. This is very much a core exercise as much as it is a pec exercise. Your core musculature must contract very hard to stabilize your body on the ball as you load only one side with a single dumbbell.

Today’s bicep routine was 100% new and it was a good one.

I started with that classic old standby that everyone seems to have forgotten about: Up and down the rack dumbbell curls. This is like an ascending set and a descending set combined into one. You can’t imagine how difficult this is until you’ve done it. It’s not only taxing on the biceps, it’s a heckuva forearm workout too. I start with a weight that I know I can do for at least 12 strict reps, but I only do 8 reps. I chose 45 lb dumbbells today. Then I went up the rack to 50 pounders for another 6 (a little harder, but still no problem), then up to the 55 pounders. Felt more like 75 pounders at this point and only got 5 reps. Since I missed my 6 rep mark, that was the signal to start going down the rack. So it was back to the 50 pounders for 5 more reps, then 45’s for 6, 40’s for 6, 35’s for 6 and 30’s for 6. That was “one set,” but in reality it was really the equivalent of 8 sets in a row with no rest between sets. My arms felt like they were going to explode!

Then it was time for the “PERFECT CURLS.” This is an old Vince Gironda exercise and it will put any “strong guy’s” ego in check because you have to cut your normal curling poundage almost in half. I took a 75 pound barbell and used a close grip and a straight bar.

The perfect curl is performed in the EXACT OPPOSITE fashion as a normal curl. Most people unconsciously (if not intentionally), perform their exercises in the manner that is the easiest, which causes the least pain (muscle burn), and, unfortunately, which puts the least stress on the target muscle.

Most people curl by leaning forward at the beginning, and then leaning backwards as they curl the weight up. this uses the lower back, hips and momentum to lift the weight, taking the stress off the bicep.

The perfect curl is performed by leaning BACKWARD at the starting point, and then leaning forward at the midpoint and top of the range of motion. This is much, much more difficult as it forces the biceps to do all the work, and essentially turns a standing barbell curl into a concentration curl. As you do these, it is incredibly tempting to lean back as you get fatigued, and as you notice your tendency to lean back, it will make you realize just how much you cheat during a normal curl, and you can realize how much of the weight you normally lift with conventional form is actually being lifted with momentum and lower back, hip thrust.

I find it beneficial to do heavy semi-cheat curls sometimes, but also to do super strict variations on the curl such as the perfect curl. Believe me these are hard. Some people will have to start with an empty bar. If you really want to trash every fiber in your biceps, you can do perfect curls to failure and then change form to semi cheat curls for another 8-12 reps or so.

The last exercise was dumbbell concentration curls, really working on peak contractions.

It was a really quick bicep workout and didn’t seem all that exhausting during the workout. Man, I was in for a shock the day after and two days after this one. I could not believe how sore my bi’s were from this. I don’t know if it was the up and down the rack set or the perfect curls or both, but this was a real bicep blaster.

Give those perfect curls a try on your next bicep day, and if you dare, try the up and down the rack… then drop me a comment on the blog and let me know what you think!

Until next time, train hard and think big!

Posted 01 September, 2005 in Workouts

Comments

Randall said:

I tried "up and down the rack" (today was bicep and tricep day) and it kicked my ass.

The first few sets I was able to curl both dumbbells simultaneously, but soon I had to switch to alternating curls to finish the set.

The pipes are going to be sore tomorrow!

Posted on Sep 09, 2005 12:29 AM

Marc David said:

Two comments:

Thw Swiss Ball dumbell presses take some getting used to. But they sure did tire me out faster then I thought they would.

The 'PERFECT CURLS' were a nice surprise. I had absolutely no idea. My biceps are still fatigued after this one. That was an incredible suggestion.

And I found it very hard to lean forward towards the end of the movement. So your point is well taken.

The 8 sets in a row, dumbell asending and drop set kicked my butt. That was another one of those sets where it was much tougher then I thought it would be.

I dunno why. All of your workouts have kicked me butt.

Keep it up!

Posted on Sep 18, 2005 09:27 PM