DB benching on the bench and press days, rows and belt squats on the squat days, a full on “back day” for the deadlift day, Poundstone curls on bench day, etc etc. After a warm-up I did 3. Some weeks, I’d do some warm-up sets of rows before hitting warm-ups of bench and dead, some weeks I’d save it to the end, some weeks I did. These days, everyone wants to be a youtube/instagram star, and are more than willing to sell their dignity for a 10% off sponsorship at Big Jim’s wart cream emporium. Poundstone Curls same as deadlift day. So run 5/3/1 M/T/Th/F or rotating the 4 days over M/W/F with Saturday/Sunday to just do arms or whatever you feel is lagging. I also added one big set of dumbbell rows and either poundstone curls or dumbbell curls each upper day. After this program, I felt like I could accomplish anything. From the man TNF himself. It's unbelievable the tension, squeeze and it's easy to progressively overload. 38K subscribers in the fitnesscirclejerk community. 100RepChallenge. Start light. 100 reps here just with the. Deadlifts - warm up, then usually 8-12 singles with between 135 and 175. Also, when I was rehabbing my ACL, I would set rep PRs for 66lb axle deadlifts. Holding a heavy barbell, shrug and row it up to your belly button. Worked up to a 200 rep set. So I thought I'd break that down. 48 votes, 85 comments. Reddit gives you the best of the internet in one place. For Poundstone Curls, I hit 214 reps unbroken with an unloaded axle. 35lbs x 100 Notes. Got 1:38 in the re-test. Pro. Behind the neck press 3x10/superset with 50 band pull aparts. A bit brosciencey but my arms grew like crazy doing this over 6 weeks, and it was awesome hitting 100 reps in 1 set in week 5. Now I'm going to start blocking and deleting these retards from. My off-season arm routine is designed to strengthen the triceps (for pressing 400-pound logs overhead) and the. Do This Instead. I have some mild pain in the right shoulder, but it will go away over time. Do the work and have a good plan—the secrets to building anything in life. I've obviously been touting high rep curls for a while now. Leg extensions, calf raises, tricep pushdown, dumbbell lateral raises, dumbbell back rows, 3 sets of supenated curls, and 2 sets of hammer curls. Kroc rows 1xmax reps. This is like a shrug/upright row hybrid. I really don't do curls. Do high rep 'pump' exercises like Poundstone curls to get blood to the area Oddly, I found that doing DB flyes with a deep stretch made a big. Things I Liked: Nothing. "Wrist" exercises (i. With all that benching, I'd look into some rear delt work. You just need to hit them hard, put on weight, and. Or another thing some people do and enjoy with 5/3/1 is adding a weekend pump day or weakness day. However, about 2 years ago, I made. Weight: 135 pounds (a barbell plus two 45-pound plates) Lower Body 100 1. Are poundstone curls actually any good for hypertrophy? They give you a crazy good pump, can't even straighten your arm. Tags: Arm Workout, arms, curls, derek poundstone, lift run bang, paul carter, poundstone curls, routines, strongman, training, weights. I felt like these didn't quite…Why are the Pundstones curls ? 1 Like. I had curls during my beefcakes uppers and it was fine but do them after the bbb and shrugs on lower days abs and calves every workout. In an arm workout I might do all the above super-sets, alternating Triceps/Biceps. Or at least a lot of plates for an. I want to catch them up to my triceps but struggle to stimulate them no matter how strict my form or how heavy I go with curls. ©ALL CONTENT OF THIS WEBSITE IS COPYRIGHTED AND CANNOT BE REPRODUCED WITHOUT THE ADMINISTRATORS CONSENT 2002-202310 axle curls @ 45lbs Conditioning. 5lbs per side taken to 103 reps. The Derek Poundstone Empty Barbell Curl 100 Rep Challenge; Training the Curl for Increased Performance and Injury Prevention; Week 12 – Table Top Zottman Curls; Tags: bicep curl, dumbbell curl, standing curl, strict curl. First week was with 25 pound dumbells. Going to switch back to bodyweight dips starting next week. Dips @ BW; 21 @ -40; 14. I’ve been working on contracting my lats. Join Date: Mar 2009. Instead, I’ll have a blog linked directly to the Poundstone Performance website. Side Bends 3 x 25 Back Raises 3 x 25 Hip abduction 3 x 20 Machine Dumbel Curls sitting on the front edge of the seat to turn it into a incline machine curl is underrated af. It's like saying that you tried so-n-so's bench routine and your bench didn't jump up 100 pounds after 2. I did a set of Poundstone curls yesterday for a first. And its an entirely different feeling when it comes to those. Press: 37. Whatever was going on last week with stopping Prednisone seems to have passed. Have him do 100 reps at 5 pounds with one arm and a real workout with the other arm and laugh at him after an agreed upon time period. 5 inch arms. Once a week: Poundstone curls Use an empty axle, perform 100 reps to start, never let go of the axel, rest in the down position. Welcome to the r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. Poundstone curls are the shit. tbonesteak1233 • 10 mo. Solid workout. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. Dips Assisted: 100rep > 136rep. Question: I would like to incorporate snatch grip high pull and power clean into this routine. But I. Notes. 3-Jul BB Incline BP 2x 10. MSKOnlyScans. Weekly total: 8,500 meters. I then proceeded to drink a half a bottles worth of rum with any mixer I could find. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. Another variable is how often you work out. Poundstone Curls are Barbell Curls done with an empty Barbell for 100 reps as fast as possible, without setting the bar down. AMRAP in 6 minutes of burpee chin into 24kg DKB devil press. Poundstone curls tend to make it happen better, and for triceps I get more out of pushdowns. Goal for week 3 is all 5 sets completed in 15mins. What does it do? The Bounce Curl Avocado Clump & Define Cream is a versatile, medium moisture, high-end leave-in styling cream with the dual ability to delicately hold and. Three times will be great for younger people, but at your age. From now on, they will be known as Carter curls since, as far as I know, no one has ever put up 2 bills with the empty bar before. In 30 days I gained exactly a half an inch. For several weeks, drop all your normal biceps work and try this: grab an empty barbell and shoot for 100 reps. In the 200 rep post Paul Carter jokingly said: No longer will they be known as Poundstone Curls. Kroc and Poundstone would like a. I do things that hit the biceps such as chin ups, concentration curls, hammer curls… 40 lb axle bar for ~350 reps. Poundstone Curls 138xAxle. I had three meets on my last one. Reverse hypers; GHRs; Abs; Pull aparts; Pushdowns; Neck work; Conditioning will be ad hoc as usual. . Cable Row 2x 20. 00. Of course, I had tried those as a finisher of a workout. I also did some Poundstone Curl sets and Poundstone Extension sets. I HAVE started daily band pushdowns of 25 reps, mainly because I’ve been bad about direct tricep training. Planning on max reps with 300lbs in a month. Axle shrugs against bands 1xmax reps. And usually ended each workout with some sort of conditioning burner, and included a 4-5 minute conditioning blitz later in the day (either. 23 26 26 comments TheGhostOfBillMarch • 11 yr. ago Just do some damn curls for high reps at the end of your workout. Originally had 8s on. Specifically: belt squats and Poundstone curls. “Living the dream”, haha. I recommend activewear shirts made of primarily spandex. Reply staypuff626 •. 3rd session this week going for maxes; really struggled to get myself fired up and in the right headspace. Anyone can post a question and the community as a whole is invited and encouraged to. If you hate training biceps, "It's just one set" * On the squat day, for this training cycle, I've. From now on, they will be known as Carter curls since, as far as I know, no one has ever put up 2 bills with. Day 1- press BBB beefcake, rows, assistance. Machine Curl @ 100; 11 @ 85; 14, 12 @ 60; 23. Was going to take a run at 200 on the Poundstone curls, but Tiff told me the camera was dying so I will give it a go next week. Phil Heath’s Arm Blast Routine. Axle press: 50x10 80x5 100x3Eventually got to 60, and then thought you know what, I'm close to a three-quarter Poundstone curl set. If you want to build the muscles in your arm well, you'll need a multi-faceted approach to targeting the triceps, biceps, forearms, and shoulders. 5 x 5 W1, 5 x 4 W2, 5 x 3 W3. Nowhere to overthink things or wonder what is actually going on. From now on, they will be known as Carter curls since, as far as I know, no one has ever put up 2 bills with the empty bar before. Stick with 10-20 reps to high fatigue or failure. Conditioning: started with a plate and a quarter circuit with prowler: high handles backwards sled drag high handle low handle rest 2 minutes. Supinated (Underhand): This is the the least common of the three main grips, but still used for bicep-heavy exercises such as supinated rows or curls. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. Try “Poundstone curls”. I'll pick a rep range like 12, start with the lightest weight on the rack, do 12, move up to the next, do 12, repeat until I can't, then work back DOWN and go for 12s again. So run 5/3/1 M/T/Th/F or rotating the 4 days over M/W/F with Saturday/Sunday to just do arms or whatever you feel is lagging. Poundstone curls - 1 x 55 Also did some forearm work and rehab (pronation and supination) for my right arm issues Did lower body last night. With the barbell curls I tend to go high rep as well, ala poundstone curls. I had a question related to straight bar and ez-bar curling, since you've reminded me that I have neglected curls greatly in the last year. Attempted some Poundstone curls with fat gripz, failed at 40. He's doing well with his recomp at the moment and I check his Instagram daily. Poundstone Curl x 105 Finger Curls 2 x. This might be why something as simple as Poundstone curls (as u/MythicalStrength mentions) are so effective: it is a ton of volume. 1-Jul 1x 11 Sissy Squats 1x 09. Leg ext (70kg) superset leg curl (65kg) - got 16 reps on all sets both exercises AB Rope pulls: 2 sets to failure at 40kgNot for toning, but Poundstone curls 100x with an empty bar are a thing. Last one was 158 reps with an empty axle. Use Olympic Barbell only for curling 100 Reps. Arms Ez Bar Front Rasie 3x8, Cable Lateral 12 rep down set, Seated Rear delt fly 2x15, Strict Curl 3x8, Preacher Curl 3x10-15, Spider Curl Amrapx3, Smith Machine JM Press 3x10, Cable OH Extension 12 Downset, Leg Day with a pinch of forearms RDL 3x8-10, Lying Leg Curl 3x15-20, High Bar 3x5-10 Leg Press 2x25 Walking Lunge 20 reps Forearm. I'll add 5-10lbs each side, resting 1 minute between sets, I might feel a couple reps shy of failure on rep 30 on 45lbs, then fail at rep 20 the next set using 55lbs, then fail at 10 reps using 60lbs; I won't add more. A subreddit for general weight training discussion, focused on intermediate…Band Pullaparts 2 x 20. For my shoulders, I scaled up to two dedicated shoulder workouts a week. Best. Managed to push for more strict technique on the last 6 reps and slowed down the eccentric on the final rep to finish strong. Squat 3s Week Squat 165lbs x 3, 190lbs x 3, 210lbs x 8 Squat 4 x 5 @ 185 lbs Chins and Dips x 34 Band pull-apart x 50 Gradually inching up the volume on squats and chins/dips. I did poundstone curls for the first time on July 17th of this year. 5/26/21 Press deload workout Axle press: 50x5 80x2x1 100x1 120x1 140x2x0 Overhand pullups: x30-10-30 x11 Dips: x30-10-20 x15 Lateral raises: (dropset) 10x20 5x20 2. Reply. steel_neil October 28, 2019, 1:33am 6. . 3125 inches, Right Calf 14. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. Poundstone curls: grab an empty barbell (or axle), and do 100 curls with it before putting it down. Workout B:I've had a few people ask me how I am going to structure my training for the UPA Meet in detail. To my surprise, without working the Poundstone Curl since last August or September, probably, I was able to get all the way to 100 reps without any breaks or pauses, motoring straight through in 2:00 flat. Nowhere to overthink things or wonder what is actually going on. Thing is quite a unit. The best arm exercises for strength and size gains. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. Deadlifts 2 x 4 @ 385 1st rep was. Topics: Build Muscle Home / Workouts / Workout Routines / Poundstone Power: Train Like a Strongman About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. 5x10 barbell curls were replaced with rest-pause poundstone curls until one hundred total reps. EZ curl bars usually weigh between 25-35 pounds, while the Olympic straight barbell weighs, on average, 45 pounds. Worked out a tad later than normal (around 7PM), but didn’t seem to have much impact. Even if half the reps are garbage,you're still getting a bunch of stimulus and tut from all the curls. After a warm-up I did 3. He calls them Poundstone curls. The pull aparts are all additional work. 60+10+10+10+10; Notes: I’m enjoying the way I have the kettlebell rotations set up. Everything is allowed dude. I usually start with 30-40 reps and pause, holding on to the weight, and then start knocking out sets of 10, pausing for as little time as possible to catch my. Band pulls, same as deadlift day. I worked deadlifts back in for the first time since I had hurt my arm playing softball. Barbell Curls. Got up at 0315 so I could squeeze in this training session before work. Use them as high-rep mass builders, like a bodybuilder. Jamie has an arm day where you are to do skull crushers and reverse curls as a superset, using the same weight. To my surprise, without working the Poundstone Curl since last August or September, probably, I was able to get all the way to 100 reps without any breaks or pauses, motoring straight through in 2:00 flat. Poundstone curls with the axle would probably be pretty good. Press J to jump to the feed. Apparently he was a low volume guy, switched to high rep pump work, had good results, was a believer, now is back then. Overall happy with the. Deadlift: 1+ Deadlift 350x10 . Figured I'd get these while I had the video camera out. I do conditioning work afterwards, and I have a ROM progression deadlift I’m doing on the “do whatever you want” day. My last two lifting sessions I noticed a pain in my left forearm during bicep curls (machine - I know I know - and dumbells) since I moved up a…As for supplements here is my daily regimen. Thoughts about life, crap, training, and stuff - M. com covering every day challenges. My son has been working out in the morning with his football team. I guess he started doing this a couple years ago, once a month. August of Arms: Muscle Building Strength. Podcast Q&A for this. 2x 8 Close Grip Chins 1x 5. and i’ve been working out for a year and like 3 months but November 2020 i got in a motorcycle crash and lost like all my gains so after that i basically restarted back to where i was when i first started. May 2 Viking Row Workout Took me 14 minutes counting rest. It’s decent for walking, but it’s pretty cumbersome for bodyweight exercises. Klokov Press 10x3 95,105,115,125,135,145,155,165,145,135 2x8x95 1B. Do the work and have a good plan—the secrets to building anything in life. I love working arms, I just end up hating the workouts after a few weeks. 60's x 12,8. DB benching on the bench and press days, rows and belt squats on the squat days, a full on “back day” for the deadlift day, Poundstone curls on bench day, etc etc. 5kg x 14 > 37. Please use this post to discuss your training for the day! Talk about how lifts, workouts, etc went this day; PRs achieved; goals set; whatever!… About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. 5 months is more than enough time on Beefcake. My triceps have grown, but my biceps haven't grown much. Good for helping beginners develop safely in the gym, for balancing out a flexor workout, and for painful bodybuilding work if you really want to grow them. Pick up an empty Olympic (45 lb bar) and attempt to do 100 reps, rest/pause fashion. Any rep scheme, any way you want. Age: 32. Very confident for next week (5. I am using the trap bar for the high pulls and shrugs. I started messing around with Poundstone curls again recently. I specifically welded together a short 'axle' bar just so I can do those and reverse curls for 100 torturous reps. No longer will they be known as Poundstone Curls. Axle Press: 1x5 @ 230lb RPE 6 1x5 @ 240lb 1x5 @ 250lb 1x5 @ 260lb 3x5 @ 230lb Close grip bench: 1x8 @ 245lb 1x8 @ 255lb 1x5 @ 265lb 1x5 @ 275lb Accessories: T-bar row 4x10 Reactive Pallof Press 4x12 Dead stop skull crusher 4x12 DB lateral raise 4x15 Poundstone curls 1x75 Bodyweight 260lb this. But hey, it’s his gym. Paul Carter on Poundstone curls - this dude is a monster, and can even be found on reddit in r/weightroom / Jim Wendler on the 100-Rep Challenge 100RepChallenge. 40 votes, 105 comments. Reply Red_Swingline_ 500/305/185lb Deadlift/Bench/Axle Clean •. To that end, I termed one of my arm days as a Hyper Rep day in which I would do Poundstone curls followed by fuckin' endless amounts of tricep pushdowns. Posts: 13,371. Why? Because it's more awesome than doing 300 reps. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. LiveThe dumbbell curl variations I chose are because I feel a much greater pump personally over regular curls. Glad you asked, I was thinking the same! Amazing effort @jackolee. To make it really challenging, rest in the down position, not up. 5lbs per side taken to 103 reps. Never do 5s anymore so i thought a more volume based seed session would be good. The most popular bodybuilding message boards!I kept my Poundstone curls on Press day (hitting somewhere in the 220s for reps these days), my Lateral Raise deathset on bench day, a belt squat stripset on squat day, shrugs on deadlift day, etc. Friday: hang clean 3x5 Front squat 531 20 rep back squat 100 leg curls and extensions. Just compete 100 reps without putting the bar down. I've grown my arms well training biceps directly once a week doing a single set of Poundstone curls (unloaded axle for max reps, minimum of 100 without setting the axle down, current PR is 143 reps). ago. Specifically: belt squats and Poundstone curls. Grace WOD on the axle @ 95lbs. Id say thats around 40-50 bs or so of mass to be able to fill it in completely. By having ONE day of the program where you just do what you want, you can get it all out of your system and then get back on program. First he grabbed the Poundstone axle, the one I described above, and set it up in a squat rack. They won't work for everybody (just like anything in life). Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. The August of Arms 2017 progra. Hanging Leg Raises 5x10. Feet up Bench: Exactly the same progression/rest times as OHP volume work. felt a bit unproductive due to the longer rest times cgbp@70 for 5-8s supersetted with dips, i really felt it in the triceps the next day. But didn’t know if that’s enough volume overall. August of Arms: use this post to discuss your training for the day! Talk about how lifts, workouts, etc went this day; PRs achieved; goals set; whatever!…I topped it off with 227xAxle Poundstone curls, because anything worth curling is worth full body curling. I'll pick a rep range like 12, start with the lightest weight on the rack, do 12, move up to the next, do 12, repeat until I can't, then work back DOWN and go for 12s again. I really don't do curls. It also really torches the upperback something fierce. Seems to work well enough. For a bicep curl, you're flexing/tensing your bicep throughout the whole movement, but skullcrushers are a type of extension movement, so when your arm is in flexion, the tricep isn't engaged as much as it is when it is extending, it still may be to a. It also fatigues them a bit. Training - Incline Db Press and Poundstone Curls F. Poundstone curls will shut that shit down after one set. Bike 20 mins BSE Flow Cossack Squats ATG Split Squat Standing Twists w PVC pipe Bar Hang Box Jumps Med Ball SlamsPoundstone Curls - 27 @ 20kg Deadlifts moving really well. That’s where Jason. Friday, August 29th, 2014. Best. There's also a guy on YouTube who did them for 30 days for his arms his channel is I believe Alex Van fitness. The Giant and its variations have provided a good deal of hard training, but outside of that I've grown complacent. That's it. @flappinit Spot on. T3hPwnisher January 15, 2022, 1:48am 2. Power cleans 155x5x5. Time: 10m 48s. The purpose of the Offset Grip is to shift more of the load to one side of the body, making it a challenging unilateral exercise. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. Please use this post to discuss your training for the day! Talk about how lifts, workouts, etc went this day; PRs achieved; goals set; whatever!…About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. Face Pulls - kindergarten band x 100. That’s an incredible idea, I am definitely going to put that to work, thanks! jshaving October 28, 2019, 2:20am 7. These are referred to as Poundstone curls and are a great pump exercise. How is everyone programming their 100 rep sets. Try this one time, and you will hate Derek Poundstone as much for introducing this maniacal idea to the world. The best arm exercises for strength and size gains include a combination of compound and targeted assistance exercises–in addition to incorporating the right amount of reps and sets . 2/2/21. unless you were doing Poundstone curls. I do a daily set of 25 with a band for the sake of health, which is a habit I picked up after I tore my left bicep, but when I’m actually “training curls”, it’s Poundstone curls with an axle, and the goal is effort. Then one day a week I'll. Seated Axle Overhead Press @ 100; 8 @ 85; 12. Just general RPE on heavy lifts: 9. Please use this post to discuss your training for the day! Talk about how lifts, workouts, etc went this day; PRs achieved…The Ninja Foodi XL is the one we got. I’ve given in lately to eating a ton of food and. We rounded. The top 5s Pro sets were post injury (2017) PBs to begin with, and then the Jokers were planned for doubles. . 5. The upper back helps with the initial cheat to start the curl, then the negative portion of the rep is basically just the barbell dropping back down. But remember, the goal is to get all 50 in one shot. Jamie wants the same weight to be used for the skull crushers and the curls, which makes sense from a superset standpoint, but I have enough toys that I think I can set up a situation where I can still move rapidly. Chest Supported rows 3 x 10 @ 135/ DB Front Raises 3 x 20 @ 10/ Band Tricep PD 2 x 27 Bilateral hammer curl @ 40; 22, 23. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. However, if you find yourself constantly cheating you perhaps should just lower the weight a bit and slow down your exercise to concentrate more on form. Finally starting my own log and I’m starting with Dr. It is the Poundstone Curl Challenge, originated by Professional Strongman Competitor, Derek Poundstone. You may have a guard recruiter in your area as well. 1. Biceps I find a total snooze fest! TuhTodayJr • 2 yr. Hustle & Hold. Squat 5/3/1, Squat BBB, barbell row 3x10, incline bench 3x10, lying leg raise 4x15. Front Squat 225x5, 275 3,3 . OHP 5/3/1, OHP BBB, lat pulldown 4x10, lateral raises 3x10, bicep curl 3x10. Band Pullaparts 2 x 20 Tibia Raises 2 x 25 Hamstring Curls 2 x 17 Front Squats 3 x 4 @ 250 Used a squat bar. mr. Just a classic way to train biceps and pain tolerance. Here are my before and after measurements: Before: Left Calf 14 inches, Right Calf 14. For Poundstone Curls, I hit 214 reps unbroken with an unloaded axle. In addition I felt that some of his ideas on arms just didn't work for me [ultra high reps, high sets low intensity ex: poundstone curls] However, I think Paul has a great training philosophy and has really helped me figure out what has worked for me and what hasn't. I'm currently just doing a set of poundstone curls 3x a week for elbow health and it makes my arms grow like weeds. Thursday: OHP531 + Kirk rows: 5x10 Seated DB OHP + meadows shrugs: 4x8-12 Incline lateral raises + rear delt flyes 3x15 Poundstone curls + overhead triceps. If you can do 100 rep sets you’re basically doing junk volume. Poundstone Curls - barx120 Flye/Band Extensions Superset - 3 rounds of 30 reps per round Notes - Pec minors are a bit inflammed for some reason so I hit the flyes for some high reps. I have strong but small biceps. 75 inches. You just need to hit them hard, put on weight, and be patient. I’ll run this for a few weeks but wanted peoples thoughts. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. It's very simple: end your workout with 100 reps of bicep curls with an empty barbell (20kg). Seated Axle Overhead Press @ 100; 8 @ 85; 12. That's it. Subtotal: $0. They don't only extend the wrist, they also deviate it strongly, and contribute to pronation/supination quite a bit. I stuck with my 2 different training day approach, alternated in an A-B-A, B-A-B style approach. But 100 reps just doesn't really win me over. 21s are pretty dumb IMO. Back Raises 3x15. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. But I agree with Elvia, if all he has ever done is increase volume and hasn't done shit. The first time you might fail after 40-50 reps, rack it, wait a minute. 1 Like. So not being used to them, having low muscle glycogen to start with from keto, and pushing like that on high reps was enough. My triceps have grown, but my biceps haven't grown much. Set rep PRs each week. Similar approach as SSB squats but slower/more autoregulated. When doing curls, let your wrist bend back a little (this tip from Arnie himself) Do high rep 'pump' exercises like Poundstone curls to get blood to the area Oddly, I found that doing DB flyes with a deep stretch made a big difference to my elbows. 5. Suppose it should be at the begining (explosive lifts), thinking about 5x3 or 5x5 ramping sets. . I also did some Poundstone Curl sets and Poundstone Extension sets. I do 1 set of Poundstone curls a week and go for rep PRs each time. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. But what's also great about shrugs against bands is that you don't need to put a million goddamn plates on the bar to get a good training effect. I'm going to use. Your Cart. kd13 May 21, 2019, 8:44pm 1142. It provides tension all throughout the entire movement too in comparison to the incline dumbell curl. Poundstone curls (hold a BB and don't put it down until you get 100 curls) Ran mostly the same format 3x a week. EZ Bar Curl in strict style. Forget tricep extensions. Browse Best Buy and shop the best curling irons or curling wands to achieve the look of natural curls or beachy waves. Your wrists themselves have no muscle. I do a rope. e. Training - Squats and Pulls; Saving a potentially shitty workout; LRB/365 Manual and SPPC check in! Chaos and Bang Your Earballs - Grunge Appreciation. . 50 Best Arm Exercises for Building Strength and Definition - Men's Journal. I think I had.