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Post by pwrlftr on Jul 11, 2007 10:09:23 GMT -5
Does anyone have a training program for strict curls. Has anyone ever tried training them with bands or chains. Not sure how that could be used. Any help is appreciated. Thanks in advance.
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Post by Deleted on Jul 29, 2007 10:13:30 GMT -5
Low rep strict sets of1-2 reps (heavy) training followed by 10-12 sets of high rep pump (8-15 reps).
Perform a minimum of twice weekly.
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Post by gridironcoach on Mar 31, 2008 17:55:38 GMT -5
Hello,do you do those high rep sets directly after the strict low rep sets?Also do you switch to other arm exercises when doing the pump sets?Thanks GC
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Post by zekester on Dec 2, 2010 15:18:04 GMT -5
Yes, I just started trying to use banda, and what I do is = Take a single band and place it around the feet end {the metal support leg} of the bench and then put each looped end of the band on the inside grip of the ex bar curl and while seated on the end of the bench do seated band ez bar concentartion curls...I also have a bicep routine under the "bigger guns post"...
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Post by flexufc on Dec 3, 2010 23:45:52 GMT -5
I train for strict curls like I do bench. If you want to increase your max use heavy weights and low reps however I do several lifts to prep for strict curl comp. I rotate my lifts however lets say I start with standing dumb bell curls then incline curls, then standing hammer curls, preacher curls, then grunt curls (standing dumb bell curl count one when up back down then switch to hammer curl and also count as one then to normal bumb bell curl again) then Strict form Strict curls. Hit your arms at as many diff angles as you can and always use good form. When I compete I always use good form and like to have my elbows against my ribs. Hope this helps!
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Post by zekester on Jul 19, 2011 9:06:44 GMT -5
I recently added Isometric dumbell concentration curls to my routine and increased my 1 rep max...Use a weight you cant complete for a single rep and hold it for 7 seconds...Do about 4-8 times with each arm...
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Post by zekester on Aug 5, 2011 10:27:30 GMT -5
anyone ever try fatgripz, and did it help?
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Post by zekester on Nov 13, 2011 7:57:45 GMT -5
FYI...the gatgripz did help!
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Post by zekester on Nov 13, 2011 7:58:56 GMT -5
excuse me ...fatgripz...
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Post by zap2zap on Jan 31, 2012 19:38:23 GMT -5
FatGripz are Great
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henry
New Member
Posts: 3
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Post by henry on Feb 28, 2012 12:55:31 GMT -5
How important is it to do direct forearm work to increase strict curling strength? What forearm exercises does anyone suggest, if any? Someone on the "Wanting BIGGER GUNS" thread mentioned using wrist rollers. I read an article that emphasized working forearm supinators, pronators, wrist flexors, and wrist extensors.
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Post by zekester on Jun 22, 2012 11:26:32 GMT -5
Heres what I recently started to do... Superset = Cheat curls {4 reps} & Dumbell hammer 21's, do this for 4 sets... Superset = Concentration curls {8reps} & Wrist-rollers... I will do this on the same day as a short leg day or short back day or on a day bt itself
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Post by zekester on Jul 27, 2012 11:28:42 GMT -5
Going to try some curls in the Power-rack with the pins set just below 1/2 way point to work on the upper part of the curl and then some incline dumbell curls for the bottom part, finish with some concentration curls for full range and then some wrisr-rollers...
What do you think?
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Post by zekester on Jul 28, 2012 12:38:02 GMT -5
made a switch...took out concentration curl and added...Blast strap ECCENTRIC high curls...
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Post by zekester on Sept 27, 2012 14:51:44 GMT -5
I changed my routine to ez bar curls with bands set just below half way in the powerrack, then did eccentric wall curls, then incline dumbell curls, tehn wrist-rollers...
On 9/22 I set the 100% RawPowerlifting World Strict Curl Record for my age & weight group....
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henry
New Member
Posts: 3
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Post by henry on Oct 3, 2012 12:01:01 GMT -5
On 9/22 I set the 100% RawPowerlifting World Strict Curl Record for my age & weight group.... Congratulations!
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Post by dbunch on Oct 3, 2012 13:00:31 GMT -5
Nice! What was your numbers?
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Post by zekester on Oct 3, 2012 18:52:49 GMT -5
I did 148.7 and felt like I had a few more pounds in me, definately feel I can breal 150 next time...
Messing around with a new routine right now as a way to change things up...Im triple setting ez bar curl for 3 reps, followed by eccentric curls for 2 reps with 10 second countdown, followed by concentric dumbell curls for 2 reps each arm with 7 second holds...then I do 21's and wrist-rollers...
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Post by zekester on Dec 28, 2012 14:06:13 GMT -5
Hers what I did today for the first time...
I warmed up and then did 10 singles {and a eccentric 7 count with each concentric rep} with 80% of my 1RM with a 1 minute break after each single...next time I will add more weight and maybe work down to 8 then 6 and then try to use the weight at 6 and work that weight up to 10... the rest of my workout included - Preacher curl 2x6...Dumbell hammer curl 2x8...Barbell reverse curl 2x10...Wrist-rollers {3,2,1}...
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Post by zekester on Mar 19, 2013 10:04:48 GMT -5
What Ive been doing recently = 3 rep max's with the ez bar for 5 sets, and the last rep of each set also do a eccentric. I do this after Squats {sometimes supersetted with stiff leg dumbells} and then I also do some type of bicep routine following my back workout...
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Post by bighawgfsu on Oct 24, 2013 15:38:17 GMT -5
What Ive been doing recently = 3 rep max's with the ez bar for 5 sets, and the last rep of each set also do a eccentric. I do this after Squats {sometimes supersetted with stiff leg dumbells} and then I also do some type of bicep routine following my back workout... shabba
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