Bodybuilding Forums

I'm looking forward to putting the THT4-ebook to good use.
I would like to share a cool bicepw drill with y'all: I read on Mark's blog about cable preacher curls. never tried them, though I'm sure they'll be effective. Yet, there's this other biceps exercise which I rather like, and doing them on a cable machine (instead of the squat rack) will probably make them more effective (and easier).

I read about this exercise on the internet, so I can't claim I've invented it. It is an isometric movement-exercise. I like to call this Full Body Bicep Barbell front squat. (the EZ-bar is easier on the wrists, yet as you claim, they do not allow full contraction of the biceps). The trick is to hold the barbell in front of your chest, elbows beside your body (you could support them on your tummy if you like), then you squat down, holding the bar in position, this meansthat you hodl the biceps in the maximal contracted position during the entire exercise.

It's also a full-body exercise, since you use your legs to train your arms. Add to this (what I've recently read - on the internet: so it could be plain bunk) that since you also use your legs - which hold the biggest muscles in your body, you promote blood flow throughout your entire body, thereby transporting nutrients and growth factors etc. throughout your body and aiding growth of your biceps, this exercise (which can obviously also be performed at the cable station instead of the squat rack)

Of course I'll have to find a way to make a similar exercise work with hammer curls to use the other half of the bicep/use the biceps the other way.

Hello guys.,
Its great read about the Cool new Biceps-drill.,.
Its really useful to get the size of the biceps,.

hello cud u copy a link to the article or watever u read this as iv dabbled in iso work b4 and am a bit intrigued.I no ther has been studies done wer people have added squats in2 upperbody workouts and got gud results because of the huge hormonal response to squats so ther could be sum truth in this alrite, i would say it would probably more towards strength than hypertrophy tho

Hey Dutchmarco

Thanks for throwing this up, i myself do use this excercise every third week to mix things up and i have to say it works a treat and i tinkered with it for a while to see which way is of best benefit, and this works well on me so you could try it if you want or anyone else who reads it.

Firstly: i found the best time to do it is at the end of your bicep drill because your muscles are fatigued and this gives them a better shock and they are supported by tucking them closer to the body

Secondly: I found the best thing to do is not hold the biceps at full contraction just hold off it a litte to let the blood flow better

Thirdly: A cadence of about 1.5 seconds is enough for the squats you arent training your legs just using them for huge bloodflow

Fourthly: (this is the money shot) Go for 12 reps and perform a curl every 3rd rep with a candence of 3 secs positive and 3 secs negative and dropset 3 sets doing it this way (I SWEAR YOU WILL THINK YOUR HEART IS IN YOUR ARMS WITH THE PUMP OF BLOOD) Hope this helps guys