Exercise of the week- Bulging Biceps!!!!!!

[Adam Knowlden]

Hello warriors of iron,

In our pursuit of larger than life, revoltingly sick biceps, we have imagined many torturous devices.

In the line of this great bicep mania heritage I bring you a method I call "Draw and quarter".

What does it mean to be drawn and quartered?

Well to put it bluntly the victim would have each of their limbs tied to a different horse. As the command was given the horses would all run in different directions. One north, one south, one east, and one west. Leaving the victim...well slightly stretched.

http://www.csh.rit.edu/~phbob/Benrubi/aber2.jpg

Needless to say, thanks to ABC, you can have the pleasure of experiencing this "procedure" first hand!

The following tri-set will emphasis heavy stretching exercises to rip the biceps off the arms, leaving them engorged with blood and torn to the bone.

Begin with Lying Cable curls (http://www.abcbodybuilding.com/exercise3/lyingcablecurls.htm).

Truely this exercise is sadistic in nature.

For extra emphasis, begin the movement with a strict curling fashion, keeping your elbows at your side. Once you reach the top of the range of motion, bring your elbows out slightly, enhancing the peak contraction. The burn from this little trick can magically make 100 lbs on the curl machine feel like 200!

Upon failure, proceed to the preacher curl station to continue the onslaught. Beyond failure, I like to perform partial reps to cinge any remaining muscle fibers.

Finally, head to an incline bench and perform incline dumbbell curls with a twist.

To do this style of curl, allow the dumbbells to hang by your sides. Next, perform a twist as described here:

twist (http://www.abcbodybuilding.com/exercise3/forearmtwists.htm)

This will place an extra stretch on the biceps. Begin with a twist, then in one flowing motion perform an incline curl. That is one rep. I can tell you that little twist will make this exercise much more intense!

Good luck! /forum/images/graemlins/grin.gif

http://www.kb.nl/kb/manuscripts/images/images@125/death16.jpg

[IronKnuckle]

I have my new lifts for tomarrow!! Thanks OS, this came just in time!

[IronKnuckle]

Quick question- Would you use this as an entire bicep workout? It sounds brutal enough. But if not, what else would you add to it?

[Adam Knowlden]

Yes superset all the exercises. I wouldn't do anything else. You can repeat the entire tri set a few times if you're advanced.

I'd recommend:

Do once for a beginner
Twice for a novice
Three times for advanced

[GodsGladiator]

woooooooow, that twist thing looks trippy, wonder what weight i should start at...

[switch954]

sounds great ill really have to try that twist

[Workout2001]

OldSchool, I look so forward to your exercises of the week. This looks like another killer, going to do this today!

Workout2001

[Venom]

Awesome!

[amerkazmoswantd]

how many reps should i do on each exercise? 6-8?

[Tuf]

Thank you, OldSchool! Nice illustrations too. /forum/images/graemlins/smirk.gif

[bodybuilder120]

sounds good.

[President Wilson]

[ QUOTE ]
Well to put it bluntly the victim would have each of their limbs tied to a different horse.

[/ QUOTE ]

This is why Old School is the badest hardcore training program designer I have ever seen!

[ptr76]

is it normal to only be able to do 15lbs dumbbells on the incline curls. i could barely lift those after the first two exercises destroyed my biceps. thanks for a great triset, i'll definitely do this again.

[SteveO]

[ QUOTE ]
is it normal to only be able to do 15lbs dumbbells on the incline curls. i could barely lift those after the first two exercises destroyed my biceps. thanks for a great triset, i'll definitely do this again.

[/ QUOTE ]

that's a good sign, it doesn't matter how much weight your doing - just push yourself beyond failure like he said

[juice]

...alright, let me see if i get this ... on the last set, are you supposed to be twisting as you go up? pals should be facing forward at the beginning of the motion right? so by the time i get to the top of the ROM should they be facing down, or should i do the first hafl of the ROM, then while contrated, do the twist and back, and then lower the weight? or will it not make a difference?

...sorry, this might be a stupid question, but i just want to make sure i maximize the pain level by doing it completely right!!!!!!

thanks!

[Scott B]

[ QUOTE ]
...alright, let me see if i get this ... on the last set, are you supposed to be twisting as you go up? pals should be facing forward at the beginning of the motion right? so by the time i get to the top of the ROM should they be facing down, or should i do the first hafl of the ROM, then while contrated, do the twist and back, and then lower the weight? or will it not make a difference?

...sorry, this might be a stupid question, but i just want to make sure i maximize the pain level by doing it completely right!!!!!!

thanks!

[/ QUOTE ]

I have the same stupid question. I just don't understant how to incorporate the twist.

[Adam Knowlden]

No you do the twist at the bottom. Then curl up like normal.

When your arms are in the incline positioned, the biceps are stretched. Twisting at the bottom will enhance this natural stretch. Do the same twisting movement as you'd do for a forearm twist, but in the incline position, with your arms at your side. Like this:

http://www.abcbodybuilding.com/exercise3/P2130049.jpg

Do the twisting motion in this position, then return back to normal. Next curl the weight up. This is one fluid motion.

Does that help?

[juice]

gotcha!!!! do the whole twist @ the bottom as you'd do for forearms, then when you're back to palms facing forward curl up, full ROM, twist, up, down, twist ....... gotcha!!!!

Thank you sir ... i'll give 'em a whirl on Sunday!

[Adam Knowlden]

[ QUOTE ]
gotcha!!!! do the whole twist @ the bottom as you'd do for forearms, then when you're back to palms facing forward curl up, full ROM, twist, up, down, twist ....... gotcha!!!!

[/ QUOTE ]

Yep! You can still supinate on your way up after the twist if you'd like too! /forum/images/graemlins/cool.gif

[Ratcat]

Thanks OS. I'll do this today. Cheers. /forum/images/graemlins/smile.gif

[Venom]

I just did this yesterday! Of the charts. That twisting shock is genius O.S /forum/images/graemlins/smile.gif

[BUCKEYE]

Oldschool is a bodybuilding genius. I always can count on him to find new ways of torturing my body!

[Adam Knowlden]

What's up champ! Anything I can do for a Buckeye!

Congrats on the victory! That game was sweeeeeeet!!! /forum/images/graemlins/cool.gif

[killerguns]

Thnaks man i will werk them into my werk out/

[Pacman]

bump!

[MC-JayCore]

[ QUOTE ]
[ QUOTE ]
Well to put it bluntly the victim would have each of their limbs tied to a different horse.

[/ QUOTE ]

This is why Old School is the badest hardcore training program designer I have ever seen!

[/ QUOTE ]

Ditto! Awesome triset!

OldSchool, you seem to have a liking for medieval terminology when describing workouts (the battering ram series, the descriptions in your shocking technique series)... is it just me or was OS born a few centuries past his time /forum/images/graemlins/wink.gif /forum/images/graemlins/grin.gif

[Kühn]

Sorry to keeped this bumped, but I think I missed this Exercise of the Week. I am kinda confused on how to do the twist.

So you are on an incline curl, palms facing forward. Then you twist your palms to so they are facing back, then twist them back forward. Then proceed to curl up, then back down.

[Growth In Motion]

How brutal, but brutally satisfying

[BUCKEYE]

I hit this back up around two weeks ago and it is just as brutal as when I tried it the first time. I have been busy with school, so I haven't been able to log on to the site regularly. I would just like to thank all the mods and Mr. President Wilson for continuing to make this the best bodybuilding site on the internet. I joined this site in sept. of 01 and have learned almost everything I know about hardcore nutrition and lifting from this site. Thanks again, and hopefully I can continue to contribute more to this amazing community.
-Mike