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BICEPS |
ADVANCED
ROUTINE: AARON MADDRON
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AARON MADDRON BELIEVES
in the maxim of “short,
sweet and intense” for his biceps training. “I think it’s a
mistake to do too much in one workout,” the IFBB pro states.
“If you feel the need to increase your workload, you’re
better off training your biceps again later in the week than
trying to annihilate them all at once.”
>> He recommends a
slow descent on the negative part of each rep, taking 2–3
times as long on the descent as on the ascent.
>> For his working
sets, Aaron starts with his heaviest weight for 6–8 reps,
then decreases the weight if necessary to still get 6–8 reps
in the following set.
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#6 |
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EXERCISE |
SETS
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REPS
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To-The-Front Hammer Curl
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1
2
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warm-up
6-8
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Standing Barbell Curl* (or)
One-Arm Preacher Curl** |
2 |
6-8 |
Standing
Concentration
Curl (or) Standing One-Arm
Cable Curl |
2 |
10-12 |
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TO-THE-FRONT
HAMMER CURL
START: Stand holding a pair of dumbbells
at your sides, palms facing each other.
MOVE: Curl
one of the dumbbells straight up in front of your
chest without twisting or bending your wrist. As you
approach a fully contracted position, lean slightly
into the dumbbell to make sure that your arm and the
weight clear your body. After squeezing the muscle
hard, lower the weight down slowly. Once that
dumbbell reaches a resting position, begin curling
with the other arm.
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STANDING
CONCENTRATION CURL
START: “I saw Arnold doing these years ago in
Pumping Iron,” Aaron recalls. “Rather than sitting on a
bench and using the inside of his thigh to support his
elbow, he’d lean over and just let his arm hang down. I
tried it and I really like it. With my feet shoulderwidth
apart, I bend my knees and lean forward at the waist,
keeping my back flat. Using my other arm for support — I
either rest it on my thigh or grab a rack or a bench — I let
the dumbbell hang straight down, thumb facing forward.”
MOVE: Curl the weight
up across your body. Once the dumbbell is right in front of
your chin, contract your biceps even harder, then lower the
weight straight back down.
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STANDING ONE-ARM CABLE
CURL
START:
“I stand sideways to a cable stack and grasp a handle
attached to the high pulley,” Aaron explains. “In the start
position, my arm is almost fully extended, although not
locked out.”
MOVE: From there,
curl the handle inwards until your biceps is fully
contracted and the handle approaches your head. After
squeezing out a peak contraction, slowly release and return
the handle to near-full extension. Your upper arm and elbow
shouldn’t move during the exercise, and your elbow should
stay in alignment with your shoulder.
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Source:
One
of the
magazines of MUSCLE
& FITNESS
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