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BICEPS |
ADVANCED
ROUTINE: CHRIS CORMIER
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FOUR-TIME IRONMAN PRO CHAMPION
Chris Cormier, one
of the elite competitors in the pro ranks, boasts a
bodybuilding résumé almost as bulky as his arms.
>> When training
bi’s, Chris goes for the pump. “You need to flush blood into
the biceps to get the shape,” he says. “I never go lower
than eight reps.”
>> Chris also “pumps”
up the intensity. “I try to make it hard for myself,” he
says. “Toward the end of a set, when the muscle is fatigued,
I start to squeeze the biceps even harder.”
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#5 |
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EXERCISE |
SETS
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REPS
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Standing Alternate
DB Curl
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2
4
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warm-up
12-15 |
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Machine Curl |
4 |
12–15 |
| DB Concentration
Curl |
4 |
12–15 |
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Chris substitutes other biceps exercises
depending on his energy and the availability of
equipment, including standing cable curls and
one-arm preacher curls.
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DUMBBELL CONCENTRATION
CURL
START:
Sit at the end of a bench, plant your elbow against your
inner thigh and let your arm hang straight down.
MOVE: Using strict
form, contract your biceps to curl the dumbbell up, then
lower it under control all the way down. “You can also do
this standing up like Arnold used to do it, with one arm on
the dumbbell rack for support and just letting your working
arm hang in the air,” Chris says. “The key is to keep the
line from your shoulder to your elbow vertical and don’t let
it swing. I actually do these both ways.”
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STANDING ALTERNATE
DUMBBELL CURL
START: Stand in front of the mirror and
hold two dumbbells at your sides, palms facing your
sides.
MOVE: Keeping
your wrists aligned with your forearms, use a full
range of motion as you curl one weight at a
controlled tempo to your shoulder. Then lower and
repeat with the opposite arm. One curl with both
arms equals one rep.
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Chris’ advice for
building a peak?
‘‘Go as heavy as
you can, but still
get those high
reps,” he says.
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MACHINE CURL
START: Sitting
in the machine so your arms rest firmly on the
horizontal pad, keep your wrists, elbows and delts
in straight lines.
MOVE: “When I
curl the weight up, it’s a very controlled
movement,” he says. “Try to keep it as strict and
hard as possible: Fully extend all the way out to
stretch your bi’s, then curl up as far as you can
and squeeze. Toward the end of my workout, I’ll
sometimes hold and squeeze for 2–3 seconds, then
bring the weight down very slowly.”
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Source:
One
of the
magazines of MUSCLE
& FITNESS
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