New Bicep Exercises & Principles
Conventional bicep exercises can be boring & fail to provide results. This is because if you think of the movement of a bicep curl it’s pretty much the same whether you’re hammer curling, concentration curling, preacher curling. It’s very, very similar.
For this reason try to load your biceps above their habitual level (what they’re used to doing) through other methods. Play with the tempo, rep range, rest time and yes the type of movement.
For this reason here’s some new bicep exercises and principles backed by science and a video of me with a 20kg disc attached to my waist as a climb a rope and superset it with standing curls.
Don’t Reply On Isolation Exercises
Small isolation movements are not without their merits (and i’ll cover them in anther post) But sometimes just aim to shift some weight (or in the case of the video, pull yourself up a rope).
That’s because scientists from the Neuromuscular Research Centre at the University of Jyväskylä in Finland found that your powerful muscle-building hormones like testosterone are spiked during heavy weight training.
For this reason alone, ditch the concentration curls for a while, find a rope and climb it. You’ll trigger your anabolic hormones as a result.
Don’t Drop The Weight
A study conducted at the University of Florida, USA, has found that dropping the weight could in fact halve your efforts in the gym. That’s because you’re only performing a concentric muscle contraction. If you imagine a bicep curl this is where the biceps are contracting but the muscle itself is shortening. By dropping the weight you completely neglect the eccentric muscle contraction. During a dumbbell curl this is the lowering phase of the exercise where the bicep is lengthening.
To quote the University of Florida, “More important is the dramatic effect of eccentric strength training on overall muscle strength.”
An idea supported by research published in the Journal of Applied Physiology which stated, “Eccentric training can further enhance maximal muscle strength and power. In skeletal muscles, these functional adaptations are based on increases in muscle mass and number of sarcomeres (muscle fibres).”
For this exact reason that’s why i love doing rope climbs. Since when you’re at the top you have no choice but to ‘lower the weight’. Otherwise that’s a long way for you to drop 😉