Bodybuilding is no different to all the other human activities in life. To avoid injuries in bodybuilding and of course, be successful, you need, not just good, but the best and most accurate, up to date information available.
I am talking about "how to" information here. What movements are best, how to do them, numbers of sets and reps etc.
The big problem is, as they say, "a thousand monks, a thousand religions". It can all depend on who you happen to be talking to.
My advice is to gain information from very successful bodybuilders - NOT from your new gym buddies or someone who knows someone. One point of warning here though. You can tend to find that people at the top of anything recall starting out through the colored glasses of what they can do now. I call it the "gung-ho effect". So temper all information with a liberal dose of common sense.
You did of course notice that I said bodybuilderS - plural. It's the thousand monks thing.
The safe trick for your safety is to get lots of TOP information from LOTS of bodybuilders at the pinnacle of their game. Then, apply your liberal doses of common sense, knowing yourself (your CURRENT abilities), find the common points of all this info. That is, use all the agreed info. that is common to all the bodybuilders that you have gained information from.
Use many sources. Books, YouTube, magazines, seminars etc.
Same goes if you attend a gym and have an instructor. Try to alternate instructors if possible to obtain the same information distillation mentioned above.
This carefully sifted information is then guaranteed to be pretty much what you need.
Biceps workout.
Adjustable Bar Curls.
20.0 kg (44.1 lb) x 20 reps (20) *
25.0 kg (55.1 lb) x 13 reps (15)
30.0 kg (66.1 lb) x 8 reps (12)
32.5 kg (71.7 lb) x 6 reps (10)
35.0 kg (77.2 lb) x 6 reps (8)
37.5 kg (82.7 lb) x 4 reps (6)
40.0 kg (88.2 lb) x 3 reps (4)
17.5 kg (38.6 lb) x 13 reps (20)
Cambered Bar Curls.
!6.6 kg (36.6 lb) x 12 reps (12)
Barbell Curls.
20.0 kg (44.1 lb) x 4 reps (12)
Next time - legs.
Showing posts with label biceps curl. Show all posts
Showing posts with label biceps curl. Show all posts
Wednesday, April 1, 2009
Sunday, March 15, 2009
Healthy snack foods - the last word.
I guess what I have really been trying to demonstrate in this series of articles, as much as give you some good ideas for healthy snack foods, is that it can be just as easy and most times far more economical, to eat healthy snacks as to eat junk.
If you are really looking for progress in your bodybuilding, and I hope you are, take the time to research ALL the foods that you consume. With just a little research, lots of items will get dropped from your shopping list. And just as equally, many new items will get added to take their place.
New flavors, new recipes, new ideas, wow! that can make life exciting. Be adventurous in your hunt for new food ideas. Check out some of the magazines at your local newsagents to help. Be prepared to experiment. It will be well worth the effort, and, best of all, it will really reap big dividends in your progress - and your enjoyment of that progress!
Eating healthy can be a joy, not a chore. It's all up to you.
Biceps workout.
Adjustable bar curls.
20.0 kg (44.1 lb) x 15 reps (20)
22.5 kg (49.6 lb) x 15 reps (15) *
27.5 kg (60.6 lb) x 12 reps (12) *
30.0 kg (66.1 lb) x 10 reps (10) *
32.5 kg (71.7 lb) x 8 reps (8) *
37.5 kg (82.7 lb) x 3 reps (6)
40.0 kg (88.2 lb) x 2 reps (4)
15.0 kg (33.1 lb) x 20 reps (20) *
Cambered Bar Curls.
16.6 kg (36.6 lb) x 9 reps (12)
Next time: Chest.
If you are really looking for progress in your bodybuilding, and I hope you are, take the time to research ALL the foods that you consume. With just a little research, lots of items will get dropped from your shopping list. And just as equally, many new items will get added to take their place.
New flavors, new recipes, new ideas, wow! that can make life exciting. Be adventurous in your hunt for new food ideas. Check out some of the magazines at your local newsagents to help. Be prepared to experiment. It will be well worth the effort, and, best of all, it will really reap big dividends in your progress - and your enjoyment of that progress!
Eating healthy can be a joy, not a chore. It's all up to you.
Biceps workout.
Adjustable bar curls.
20.0 kg (44.1 lb) x 15 reps (20)
22.5 kg (49.6 lb) x 15 reps (15) *
27.5 kg (60.6 lb) x 12 reps (12) *
30.0 kg (66.1 lb) x 10 reps (10) *
32.5 kg (71.7 lb) x 8 reps (8) *
37.5 kg (82.7 lb) x 3 reps (6)
40.0 kg (88.2 lb) x 2 reps (4)
15.0 kg (33.1 lb) x 20 reps (20) *
Cambered Bar Curls.
16.6 kg (36.6 lb) x 9 reps (12)
Next time: Chest.
Sunday, January 18, 2009
What goes with you everywhere you go?
Answer: You.
That means you have to be happy being you. You have to be satisfied with ALL of you - that means YOUR body as well!!
What? Not happy with it?
You do realise that there is only one person on this planet that is going to be able to change the shape of your body to a shape that you will be happy and content with, don't you?
Who is it?
You!
The journey of a thousand miles starts with one small step. Who is going to have to take that one small step?
You!
The first small step - IDENTIFY YOUR GOAL
How? - More next time.
Biceps Workout.
Adjustable Bar Curls.
20.0 kg (44.1 lb) x 10 reps (10)
20.0 kg (44.1 lb) x 9 reps (9)
20.0 kg (44.1 lb) x 8 reps (8)
25.0 kg (55.1 lb) x 7 reps (7)
30.0 kg (66.1 lb) x 6 reps (6) *
35.0 kg (77.2 kg) x 5 reps (5) *
40.0 kg (88.2 lb) x 4 reps (4) *
25.0 kg (55.1 lb) x 9 reps (16)
20.0 kg (44.1 lb) x 10 reps (30)
Leg Extensions.
40.0 kg (88.2 lb) x 17 reps (20)
35.0 kg (77.2 lb) x 18 reps (20)
37.5 kg (82,7 lb) x 12 reps (20)
Next time: Chest.
That means you have to be happy being you. You have to be satisfied with ALL of you - that means YOUR body as well!!
What? Not happy with it?
You do realise that there is only one person on this planet that is going to be able to change the shape of your body to a shape that you will be happy and content with, don't you?
Who is it?
You!
The journey of a thousand miles starts with one small step. Who is going to have to take that one small step?
You!
The first small step - IDENTIFY YOUR GOAL
How? - More next time.
Biceps Workout.
Adjustable Bar Curls.
20.0 kg (44.1 lb) x 10 reps (10)
20.0 kg (44.1 lb) x 9 reps (9)
20.0 kg (44.1 lb) x 8 reps (8)
25.0 kg (55.1 lb) x 7 reps (7)
30.0 kg (66.1 lb) x 6 reps (6) *
35.0 kg (77.2 kg) x 5 reps (5) *
40.0 kg (88.2 lb) x 4 reps (4) *
25.0 kg (55.1 lb) x 9 reps (16)
20.0 kg (44.1 lb) x 10 reps (30)
Leg Extensions.
40.0 kg (88.2 lb) x 17 reps (20)
35.0 kg (77.2 lb) x 18 reps (20)
37.5 kg (82,7 lb) x 12 reps (20)
Next time: Chest.
Monday, December 15, 2008
Commonsense Bodybuilding Biceps Workout 0007
I have always believed it to be important to perform all my repetitions in very strict form. That is, complete and full reps with almost no cheating. When I can't perform that last rep to strict form I know that that is where I'm up to.
I know a lot of people may advocate partial reps or cheating methods but I guess I'm just old fashioned. To me, a rep performed in strict style is the indicator to me of my strength levels. Working out this way also helps to limit annoying injuries.
For example, with biceps curls, you may be tempted to arch your back to help crank out that last rep. This puts enormous strain on your back that could lead to injuries later on. To me, it's just not worth it and a bit like living a lie - if you couldn't do it properly then you really couldn't do it after all. That's commonsense bodybuilding.
Adjustable Bar Curls.
20.0 kg (44.1 lb) x 10 reps (10)
20.0 kg (44.1 lb) x 9 reps (9)
20.0 kg (44.1 lb) x 8 reps (8)
25.0 kg (55.1 lb) x 7 reps (7)
30.0 kg (66.1 lb) x 6 reps (6)
35.0 kg (77.2 lb) x 5 reps (5)
40.0 kg (88.2 lb) x 1 rep (4)
22.5 kg (49.6 lb) x 13 reps (16)
Squats.
35.0 kg (77.2 lb) x 12 reps (16)
27.5 kg (60.6 lb) x 13 reps (16)
27.5 kg (60.6 lb) x 11 reps (16)
"The harder the struggle, the more glorious the triumph." - Swami Sivananda
I know a lot of people may advocate partial reps or cheating methods but I guess I'm just old fashioned. To me, a rep performed in strict style is the indicator to me of my strength levels. Working out this way also helps to limit annoying injuries.
For example, with biceps curls, you may be tempted to arch your back to help crank out that last rep. This puts enormous strain on your back that could lead to injuries later on. To me, it's just not worth it and a bit like living a lie - if you couldn't do it properly then you really couldn't do it after all. That's commonsense bodybuilding.
Adjustable Bar Curls.
20.0 kg (44.1 lb) x 10 reps (10)
20.0 kg (44.1 lb) x 9 reps (9)
20.0 kg (44.1 lb) x 8 reps (8)
25.0 kg (55.1 lb) x 7 reps (7)
30.0 kg (66.1 lb) x 6 reps (6)
35.0 kg (77.2 lb) x 5 reps (5)
40.0 kg (88.2 lb) x 1 rep (4)
22.5 kg (49.6 lb) x 13 reps (16)
Squats.
35.0 kg (77.2 lb) x 12 reps (16)
27.5 kg (60.6 lb) x 13 reps (16)
27.5 kg (60.6 lb) x 11 reps (16)
"The harder the struggle, the more glorious the triumph." - Swami Sivananda
Wednesday, November 26, 2008
Biceps Workout 0006
In my post before the last one (Nov. 17th) I talked about the many positive life lessons I have learnt from bodybuilding.
That one was all about attaining goals in small doable incremental steps.
Another lesson I have learnt is: how it is possible to push ahead even when it all seems far too hard - how not to be a quitter.
Plenty of times I have been faced with a scheduled workout after a late night before, or I just plain didn't feel like it - motivation completely left town!
From past experience I knew that if I would just start, all the rest would just sort of follow on, enthusiasm would gradually return and I would end up feeling much better afterwards. Definitely more proud of myself.
The important thing is to just start. See how you go. Doing this I have had headaches disappear, soreness go, negative thinking spun around to positive by the end of the workout. Appetite definitely returns!!
It's also knowing deep inside that to achieve my workout goals I need to keep on rinsing and repeating my workouts - keep on jumping through the hoops.
Once you get this you can overlay these principles to all other areas of your life. Ever NOT felt like going out to a social event but, for whatever reason, you felt you'd give it a go anyway - and you had a great time after all! That's what I mean.
A good word for it is "stickability".
Adjustable Bar Curls.
20.0 kg (44.9 lb) x 10 reps (10)
22.5 kg (49.6 lb) x 9 reps (9)
25.0 kg (55.1 lb) x 8 reps (8)
27.5 kg (60.6 lb) x 7 reps (7) *
32.5 kg (71.7 lb) x 6 reps (6) *
35.0 kg (77.2 lb) x 5 reps (5) *
37.5 kg (82.7 lb) x 4 reps (4) *
22.5 kg (49.6 lb) x 12 reps (16)
Leg Extensions.
37.5 kg (82.7 lb) x 14 reps (20)
32.5 kg (71.7 lb) x 16 reps (20)
32.5 kg (71.7 lb) x 16 reps (20)
"A quitter never wins and a winner never quits." - Napoleon Hill
"A dream is a flame that burns out if you give up." - Anonymous
Next time - chest.
That one was all about attaining goals in small doable incremental steps.
Another lesson I have learnt is: how it is possible to push ahead even when it all seems far too hard - how not to be a quitter.
Plenty of times I have been faced with a scheduled workout after a late night before, or I just plain didn't feel like it - motivation completely left town!
From past experience I knew that if I would just start, all the rest would just sort of follow on, enthusiasm would gradually return and I would end up feeling much better afterwards. Definitely more proud of myself.
The important thing is to just start. See how you go. Doing this I have had headaches disappear, soreness go, negative thinking spun around to positive by the end of the workout. Appetite definitely returns!!
It's also knowing deep inside that to achieve my workout goals I need to keep on rinsing and repeating my workouts - keep on jumping through the hoops.
Once you get this you can overlay these principles to all other areas of your life. Ever NOT felt like going out to a social event but, for whatever reason, you felt you'd give it a go anyway - and you had a great time after all! That's what I mean.
A good word for it is "stickability".
Adjustable Bar Curls.
20.0 kg (44.9 lb) x 10 reps (10)
22.5 kg (49.6 lb) x 9 reps (9)
25.0 kg (55.1 lb) x 8 reps (8)
27.5 kg (60.6 lb) x 7 reps (7) *
32.5 kg (71.7 lb) x 6 reps (6) *
35.0 kg (77.2 lb) x 5 reps (5) *
37.5 kg (82.7 lb) x 4 reps (4) *
22.5 kg (49.6 lb) x 12 reps (16)
Leg Extensions.
37.5 kg (82.7 lb) x 14 reps (20)
32.5 kg (71.7 lb) x 16 reps (20)
32.5 kg (71.7 lb) x 16 reps (20)
"A quitter never wins and a winner never quits." - Napoleon Hill
"A dream is a flame that burns out if you give up." - Anonymous
Next time - chest.
Monday, November 10, 2008
Biceps Workout 0005
I choose to use free weights at home as opposed to machines, etc. at a gym for the following reasons:
- A set of assorted weights, a barbell or two, and a bench is a once only cost. I purchased my lot about 20 years ago. They don't really ever wear out, so apart from a few paint chips on the weights and I had to re-upholster the bench at one stage, that's all I really need. I do have a chin up bar/dip combo but haven't used it for a while. I spent about $350 twenty years ago. Add up the gym fees over that time - no comparison, results? pretty much the same I should imagine.
- No travel time to and from a gym or going out on cold nights.
- No waiting in line at busy times to use equipment.
- No annoying instructors constantly trying to tell you how to do it.
- Free weights are a more natural way of working out. Closer to real life where you may have to pick up and carry things.
- Using free weights always involves all of your body to some degree as opposed to sitting in a machine and isolating a muscle group - again much more natural.
- I've never been much for crowds - I like my own space - and I've never really missed a training partner (I know when the last rep has arrived).
I know that somewhere there will be a list of at least as many reasons to use machines and gyms, but for me, the convenience of doing it at home in my spare room for next to nothing in cost and at a time convenient to me wins every time.
Adjustable Bar Biceps Curls.
20.0 kg (44.1 lb) x 10 reps (10)
22.5 kg (49.6 lb) x 9 reps (9)
25.0 kg (55.1 lb) x 8 reps (8)
27.5 kg (60.6 lb) x 7 reps (7)
30.0 kg (66.1 lb) x 6 reps (6) *
32.5 kg (71.7 lb) x 5 reps (5) *
35.0 kg (77.2 lb) x 4 reps (4) *
20.0 kg (44.1 lb) x 16 reps (16) *
Leg Curls.
20.0 kg (44.1 lb) x 20 reps (20) *
20.0 kg (44.1 lb) x 14 reps (20)
15.0 kg (33.1 lb) x 20 reps (20) *
"As you simplify your life, the laws of the universe will be simpler, solitude will not be solitude, poverty will not be poverty, nor weakness weakness." - Henry David Thoreau
"Simplicity is the ultimate sophistication." - Leonardo da Vinci
Next time - chest.
- A set of assorted weights, a barbell or two, and a bench is a once only cost. I purchased my lot about 20 years ago. They don't really ever wear out, so apart from a few paint chips on the weights and I had to re-upholster the bench at one stage, that's all I really need. I do have a chin up bar/dip combo but haven't used it for a while. I spent about $350 twenty years ago. Add up the gym fees over that time - no comparison, results? pretty much the same I should imagine.
- No travel time to and from a gym or going out on cold nights.
- No waiting in line at busy times to use equipment.
- No annoying instructors constantly trying to tell you how to do it.
- Free weights are a more natural way of working out. Closer to real life where you may have to pick up and carry things.
- Using free weights always involves all of your body to some degree as opposed to sitting in a machine and isolating a muscle group - again much more natural.
- I've never been much for crowds - I like my own space - and I've never really missed a training partner (I know when the last rep has arrived).
I know that somewhere there will be a list of at least as many reasons to use machines and gyms, but for me, the convenience of doing it at home in my spare room for next to nothing in cost and at a time convenient to me wins every time.
Adjustable Bar Biceps Curls.
20.0 kg (44.1 lb) x 10 reps (10)
22.5 kg (49.6 lb) x 9 reps (9)
25.0 kg (55.1 lb) x 8 reps (8)
27.5 kg (60.6 lb) x 7 reps (7)
30.0 kg (66.1 lb) x 6 reps (6) *
32.5 kg (71.7 lb) x 5 reps (5) *
35.0 kg (77.2 lb) x 4 reps (4) *
20.0 kg (44.1 lb) x 16 reps (16) *
Leg Curls.
20.0 kg (44.1 lb) x 20 reps (20) *
20.0 kg (44.1 lb) x 14 reps (20)
15.0 kg (33.1 lb) x 20 reps (20) *
"As you simplify your life, the laws of the universe will be simpler, solitude will not be solitude, poverty will not be poverty, nor weakness weakness." - Henry David Thoreau
"Simplicity is the ultimate sophistication." - Leonardo da Vinci
Next time - chest.
Friday, October 10, 2008
Biceps Workout 0003
This workout is truly a lesson in thinking outside the square. Remember a couple of workouts ago I mentioned about tearing the muscles in my right arm when lifting a clothes dryer into position?
Yeah, well, I knew today's bicep workout was going to be very interesting - was this actually going to work?
The answer was an easy no. Not doing a barbell curl anyway. The arm in that position was just not functioning. I could easily tell that if I forced myself to perform even 1 rep I stood the chance of doing some very bad damage to my arm.
I experimented a little bit with different positions - still no good. What to do?
I then tried the adjustable bar. The same bar I use for triceps extensions. Very light weights to start. Just a little soreness but all OK.
So what we learn here is that if something is not working for you - experiment until you find the thing that will do it for you. It will be there, you just have to persist until you find it.
And doesn't that just apply to all of life!
Biceps Curl (adjustable bar)
Approximately 12 sets with weights mainly in the 10 to 20 kg (22 lb to 44lb) zone and reps ranging from 7 to 12
Now I know that this works I'll log it more accurately for you next time.
Leg Curls
20.0 kg (44.1 lb) x 15 reps (20)
17.5 kg (38.6 lb) x 17 reps (20)
15.0 kg (33.1 lb) x 9 reps (20)
"For every failure, there's an alternative course of action. You just have to find it. When you come to a roadblock, take a detour." - Mary Kay Ash
Oh yeah. I promised you a sensational link to what I watch on YouTube as I workout.
Here it is - Link
Have fun!!! 'Cos I will be - this weekend in Oz is our Bathurst 1000 motor race. I watch it every year. Have done so since I was a little guy. Greatest motor race at the greatest motor racing circuit in the world. YouTube it and you'll see what I mean. You will be a convert instantly.
Next time - chest.
Yeah, well, I knew today's bicep workout was going to be very interesting - was this actually going to work?
The answer was an easy no. Not doing a barbell curl anyway. The arm in that position was just not functioning. I could easily tell that if I forced myself to perform even 1 rep I stood the chance of doing some very bad damage to my arm.
I experimented a little bit with different positions - still no good. What to do?
I then tried the adjustable bar. The same bar I use for triceps extensions. Very light weights to start. Just a little soreness but all OK.
So what we learn here is that if something is not working for you - experiment until you find the thing that will do it for you. It will be there, you just have to persist until you find it.
And doesn't that just apply to all of life!
Biceps Curl (adjustable bar)
Approximately 12 sets with weights mainly in the 10 to 20 kg (22 lb to 44lb) zone and reps ranging from 7 to 12
Now I know that this works I'll log it more accurately for you next time.
Leg Curls
20.0 kg (44.1 lb) x 15 reps (20)
17.5 kg (38.6 lb) x 17 reps (20)
15.0 kg (33.1 lb) x 9 reps (20)
"For every failure, there's an alternative course of action. You just have to find it. When you come to a roadblock, take a detour." - Mary Kay Ash
Oh yeah. I promised you a sensational link to what I watch on YouTube as I workout.
Here it is - Link
Have fun!!! 'Cos I will be - this weekend in Oz is our Bathurst 1000 motor race. I watch it every year. Have done so since I was a little guy. Greatest motor race at the greatest motor racing circuit in the world. YouTube it and you'll see what I mean. You will be a convert instantly.
Next time - chest.
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