The Isometronic Biceps Workout

"Do not be surprised if you're prone to intense shaking upon completion of the routine— this is evidence that your nervous system is shot."

The isometronic biceps workout involves nine sets of rack work: three sets of four to six reps of isometronics at three different ranges. Do not be surprised if you're prone to intense shaking upon completion of the routine—this is evidence that your nervous system is shot. Due to the severity of the stress this workout imposes, it should only be performed once every two biceps workouts.

Low-range Barbell Curl: Adjust the pins in the power rack so the barbell will travel for 45-50 degrees of your range of motion, starting from the bottom position (arms extended). At this angle the range is quite limited, so only lower the barbell for a count of two seconds. This exercise will improve the power of the start in all curling exercises.

Mid-range Barbell Curl: Adjust the pins so the barbell will travel for 80-90 degrees of elbow flexion. For this range, lower the barbell for a count of three seconds. For the Barbell Curl performed in the conventional manner, this is where most individuals encounter sticking points—functional isometric contractions will help you blast through it!

Top-range Barbell Curl: Adjust the pins so the barbell will travel for 130-140 degrees of elbow flexion. This is the hardest position to maintain proper ergonomics. As you fatigue you will have the tendency to lean back, a technique fault that creates trauma in the lower back that can cause injury. To prevent you from swinging the weight, you can have a training partner support you with their back against you. You will perform three sets of four to six reps of isometronics at this range, resting three minutes between each set.

Once you have completed nine sets in the power rack, finish off by performing any of the following (pause in bottom positions): Option A

• 1 x 6-8 RM, Barbell Curl (full range), tempo 401

• 3 x 6-8 RM, EZ Bar Reverse Curl, tempo 402, rest interval 3 minutes Option B

• 1 x 6-8 RM, Barbell Curl (full range), tempo 401

• 3 x 6-8 RM, Incline Dumbbell Curl, tempo 313, rest interval 3 minutes Option C

• 1 x 6-8 RM, Barbell Curl (full range), tempo 401

• 3 x 6-8 RM, Scott Close Grip Curl, tempo 511, rest interval 3 minutes

Instead of the power rack training on your alternate biceps workout, per-

form four sets of four to six reps of Barbell Curls (full range), tempo 401, followed by option A, B, or C.

just won in the real arms race!"

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