If
you want to maximize your
arm development, whether
it be overall size, bicep
peak or if you just want
them to look better, you
need to do Reverse Curls.
Honestly,
it's one of the most underused
arm exercises in existence,
primarily because to do
it properly, you have
to use a lot less weight
than with regular-grip
barbell curls. This takes
the ego out of the equation.
Here's
the thing, though. If
you really DO want to
truly maximize your arm
size, the brachialis muscles
(which the Reverse Curl
works) have tremendous
growth potetial simply
BECAUSE they're generally
so underworked in most
people.
When
you start to focus on
them, you can really see
some big changes in your
arm development, not only
in size but in bicep peak
(when the brachialis is
developed, it actually
pushed the bicep up from
underneath, helping improve
the look of that peak).
So
let's get down to business
with this technique...the
Range-of-Motion Triple
Add Set.
This
technique is designed
to target every major
muscle fiber type in the
muscle you're working...Type
1 (endurance), Type 2a
(hypertrophy) and Type
2b (power and explosiveness).
You're
going to do this not by
changing the weight you're
using but by changing
the range of motion that
you're using in an exercise.
With
the Reverse Curl, you're
going to start by doing
a very high rep set of
top-range partials of
the exercise. Here's what
it looks like (and I'm
just using an empty Olympic
bar for this...you don't
need much weight when
it comes to this exercise
and this technique).
As
you can see, it's a VERY
short range of motion.
You're going to as many
reps as you can with this
range...in the order of
30 to 50+ reps. This is
going to target those
Type 1 endurance-oriented
muscle fibers.
Now
you'll set the bar down
and rest 10 seconds.
Pick
it up and do a HALF range
curl, staying in the top
range just above the sticking
point. Aim for 6 to 8
reps on this one, using
strict form and no bouncing
at the bottom.
That
will target the Type 2a
muscle fibers.
Now
set the bar down and take
10 seconds rest.
Pick
it up and do 1 to 3 FULL
range, very strict reps
with the bar.
At
this point, even the empty
bar is going to be tough
to do a strict rep with.
Now
you're done! Your arms
will be swelled up like
balloons after completing
this 3-part series. You've
targeted all the muscles
in a muscle that rarely
gets a lot of work and
it will generate some
excellent growth.
