*****Biceps......this was in response to Ced's emails after i asked him what he was currently doing and some other pertinent questions......I talk in caps in response so the person knows who is who by my large letters compared to his lower case font. I didnt like some of the exercises he was choosing because i dont think they lent itself to what he was after
Again its jumbled because im cutting and pasting my response to him.....
I LOOK AT THINGS LIKE THIS--IF THE BREAD AND BUTTER MOVEMENTS HAVENT GOTTEN
IT DONE IN THE LAST 5-10 YEARS THEN YOU KIND OF HAVE TO GET WEIRD WITH THE
EXERCISES--IF I WAS YOU I WOULD DO SOMETHING LIKE THIS
DAY ONE FOR BICEPS
1)STANDING ALTERNATE DUMBELL CURLS BUT WITH THUMB AND FOREFINGER PRESSED
AGAINST THE INNER PLATE AND A BIG SPACE BETWEEN YOUR PINKY SIDE OF YOUR HAND
AND THE BOTTOM PLATE (WHAT THAT DOES IS MAKE IT HARDER TO SUPINATE THE
DUMBELL = INCREASED SIZE) SO I WOULD DO ALTERNATE STANDING DUMBELL CURLS
WITH A LITTLE BODY OOMPH FOR 20 TO 25 REST PAUSED REPS....YOU START WITH THE
DUMBELL IN THE HAMMER POSITION AND SUPINATE AND CURL IT UPWARD
WHICH IS (AFTER WARMING UP THRU PROGRESSIVE SETS) YOU DO 12-15 REPS TO
FAILURE (PUT DUMBELLS DOWN AND TAKE 15 DEEP BREATHES) ANOTHER 6-8 TO FAILURE
(THEN AGAIN 15 DEEP BREATHES) AND THEN 3-4 TO FAILURE AGAIN
THEN I WOULD DO THESE
FOREARMS
2)REVERSE GRIP CABLE CURLS WITH ONE ARM---USE THE HANDLE THAT COMES WITH THE
CABLE CROSSOVER ATTACHEMENT. ITS ACTUALLY A ONE ARM REVERSE CURL BUT YOU
HAVE TO KEEP YOUR WRIST FROM SAGGING AT ALL AS THAT DEFEATS THE EXERCISE, SO
YOU FLEX YOUR HAND UPWARD AT THE BEGINNING OF THE MOVEMENT. AGAIN EXPLAINED
ITS ARM COMPLETELY STRAIGHT -PULLEY IS AT YOUR FEET --TENSION SHOULD BE
THERE RIGHT FROM THE START SO STEP BACK FROM PULLEY UNTIL THE TENSION IS
THERE--FLEX WRIST/HAND UPWARD AND THEN CURL TO THE TOP AND THEN RESIST 6
SECONDS DOWN---YOU WANT A STRAIGHT SET OF 12-20 REPS ON THESE---THERE IS NO
OTHER EXERCISE THAT WILL MAKE YOUR UPPER FOREARMS LARGER THAN THESE --BUT
YOU WANT TO DO SMOOTH REPS NO JERKING HERE OK---IF YOU CAN FLEX THAT
HAND/WRIST UPWARD AND THEN CURL--THESE WILL BE SO MUCH EASIER TO DO---START
WITH LIGHTER WEIGHTS WITH THIS (IT STILL WILL WORK BECAUSE ITS MUSCLES THAT
ARE NOT WORKED MUCH)--IM TALKING 10-30LBS TOPS STARTING OUT OK.... HERE IS A
VIDEO OF THEM I MADE BECAUSE PEOPLE WERE GETTING CONFUSED
http://www.youtube.com/watch?v=nf3k-...eature=related
*****sidenote for you guys in Intensemuscle....take a look at Cedrics forearms on the first page, or any DC guy Ive trained and you tell me if these didnt work
AND THEN I WOULD DO A THIRD EXERCISE....A WIDOWMAKER EXERCISE STRAIGHT
SETTED....I USE A WIDOWMAKER EXERCISE WHICH IS AN EXERCISE KIND OF LIKE THE
LATERAL MACHINE WE DID FOR SHOULDERS--HIGHER REPS THAT COME DOWN OVER TIME
AS THE WEIGHT GOES UP.....IF IT WAS ME I WOULD DO A SPIDER BENCH EZ BAR
CURL, OR HAMMER DUMBELL CURL OR PREACHER MACHINE CURL BUT I THINK FROM THE
VIDEO I SAW AND YOUR ABOVE EMAIL YOU SEEM TO LIKE THE CONCENTRATION CURL SO
I WOULD DO THAT FOR 20-25 REPS STARTING OUT BUT I WOULD USE A LITTLE BIT OF
BODY OOMPH ON THE TOUGH REPS TO GET THAT DUMBELL MOVING
THEN NEXT TIME YOU COME IN TO DO BICEPS I WOULD DO THIS
1) EZ BAR DRAG CURL --BUT I WOULD DO THESE A CERTAIN WAY OK---THIS IS HOW
IT IS DONE--WITH A NORMAL WIDTH GRIP YOU CURL THE WEIGHT UP (MAKE SURE YOUR
CHEST IS STICKING OUT AND SHOULDERS BACK) UP TO THE TOP AND THEN LET YOUR
ELBOWS DRIFT BACKWARD AND LET THE BARBELL SLIGHTLY DRAG DOWN YOUR CHEST AND
STOMACH UNTIL YOUR ARMS ARE FULLY STRAIGHT AGAIN (THEN REPEAT) ....LIKE
ALWAYS YOU DO PROGRESSIVE WARMUP SETS AND THEN HIT A HARD SET OF 20-25 REPS
REST PAUSED --THESE ARE CALLED BODY DRAGS AND THAT NEGATIVE THAT SLIGHTLY
DRAGS DOWN THE TORSO REALLY DOES ALOT OF CELLULAR DAMAGE AND REMODELING.
AGAIN CURL UP NORMALLY AND RESIST THE NEGATIVE SOFTLY DRAGGING IT SLOWLY
DOWN THE TORSO UNTIL YOUR ARMS ARE FULL STRAIGHT AND THEN CURL AGAIN
2)REVERSE GRIP CABLE CURLS AGAIN
3) THE CONCENTRATION CURL WIDOWMAKER (OR WHATEVER EXERCISE YOU CHOOSE HERE)
AGAIN
THE THIRD DAY I WOULD GO IN AND DO
1) MACHINE preacher curls(WARMUPS AND THEN A REST PAUSE SET FOR 20-25) BE
CAREFUL ON THESE--DEFINITELY DONT BOUNCE--JUST REALLY SLOW AND CONTROLLED
2) REVERSE GRIP CABLE CURLS AGAIN
3) THE CONCENTRATION CURL WIDOWMAKER (OR WHATEVER EXERCISE YOU CHOOSE HERE)
GIVE ME A DAY TO THINK ABOUT THE TRICEPS AND LOOK THRU THE PICTURES
*****sidenote to the Intensemuscle guys....normally i wouldnt pick the concentration curl widowmaker but Cedric really likes that movement (thats a 3rd of the battle) and he likes to do it with some body oomph to get the dumbell moving (thats the 2nd third of the battle) which is power groove somewhat and because he likes it and can use some body oomph the movement becomes progressive over time with weight used (last 1/3 of the battle).....would i use that movement with Betito or Dusty or Homonuncleus or Scott Mcd or anyone else ..... probably not)
Venytykset on ollu mahtavia, varsinkin etureiskoille :D 
Sano vielä päälle että hybridijaot ja 2 treeniä/pv on todella huono idea, KOSKA LIHASHAN TULEE VETÄÄ FAILUREEN JOKA KERTA
