——- You need to spend dedicated periods of time in both the high-rep and low-rep ranges to maximize your development. Hooooly shit goal physique.. perfect balance of aesthetics and being a tank. The Arm Blaster is a piece of curved aluminum about 24″ long and 4″ high that is designed to be worn around the neck when performing bicep curls. A high rep set of deads also requires a strong amount of conditioning, which most trainees tend to lack, so it … The major disadvantage to doing higher rep sets of deadlifts is that the more tired you get, the more shit your form becomes and deadlifts should not be performed with shit form. Immediately jump on a high rep set using resistance bands following the same cadence – smooth concentric, 2 second hold at the top, followed by a slow eccentric to failure. ", Press J to jump to the feed. Hip Bridge works great until you get too strong for this simple movement. The Great Gama was known for the his insane volume of bodyweight squats to build his tree trunk legs. Zottman Curl Muscles Worked. Press question mark to learn the rest of the keyboard shortcuts. Also you have to be approaching technical failure. High rep deadlifts are my only source of cardio. You want to stress the connective tissue for prehab in a bunch of different ways in order to ensure that if you encounter any particular movement you're prepped to do it. EZ bar curl. Doing holds in the position with lighter weights can work, but it doesn't simulate the dynamic nature of getting into and out of holds as well as the fact that doing a hold in a certain way stresses the connective tissue only in a certain way. I haven’t met too many people that could stiff legged deadlift 405 for strict sets of 8 (I use that term reflexively with RDLs by the way) or high-bar GM 225 for 8s … For anyone wondering this is a protocol designed by Mark Rippertoe, More posts from the overcominggravity community, The official reddit and message board for Steven Low's books: Overcoming Gravity 2nd Edition, Overcoming Poor Posture, and Overcoming Tendonitis. A high rep set of deads also requires a strong amount of conditioning, which most trainees tend to lack, so it serves as a good gut check. No squats, huh? It's worth training through a variety of rep ranges, to develop strength through a variety of ranges. Biceps brachii– known as your biceps for short, this is the muscle on the front of your upper arm.It has three functions; elbow flexion, forearm supination, and shoulder flexion. Just two or three sets at the end of a … We developed our Performance U 28s rep protocol as a way to take 21s concept to create more time under-tension, a better biceps pump and add a new twist to classic method. Furthermore, they're used as assistance exercises by weight lifters and other strength athletes. Essentially, high reps are the way to achieve a great pump and work towards an aesthetic look. Training for muscle hypertrophy and endurance if typically reserved for moderate to high rep ranges to allow for metabolic build-up in the muscle cells and prolonged fatigued. Teach a man to fish and you feed him for a lifetime. It kills you, but is great for building a conditioning base. I got medial epicondylitis doing 100 reps of chins. The High Rep Effect on Arms. Finally, some folks respond better to high rep training than low rep training, and vice versa. Don't necessarily do this every rep, but make sure you can. Because the moderate (10-20 rep) range often offers the best tradeoff between stimulus, fatigue, injury risk, and slow/fast fiber specificity, and mind-muscle connection, an argument can be made that a first-time program design could have most weekly working sets for the chest in this range, perhaps up to about 50% of them. It's worth training through a variety of rep ranges, to develop strength through a variety of ranges. I used to get forearm, and bicep pain, and rehabbed it myself. Basically you're trying to train/maintain two or more physical qualities simultaneously. Training Tip #2: Abiad performs fewer reps on hack squats, since he’s near the end of his workout and his legs are exhausted from the high-rep leg curls, squats and leg presses. That's an advantage in and of itself. I've had great cardio improvements (feels like doing sprints or HIIT) from heavy back squats, definitely improves my heart rate. Just like anything, you need to do a variety of rep ranges, but assuming your form is decent, there's no reason not to include them. 8-12 reps of alternating dumbbell hammer curls, focusing on a smooth concentric contraction with a 2 second hold at the top, followed by a slow eccentric contraction. It's better to use a trap bar for high reps imo. Training Tip #1: Doing leg curls first in the workout allows him to use maximum weight and pre-exhausts his hamstrings. The official reddit and message board for Steven Low's books: Overcoming Gravity 2nd Edition, Overcoming Poor Posture, and Overcoming Tendonitis. High Rep Alternative: Trap Bar Deadlift. If you don’t already know: Biceps 21’s are where you perform 7 reps of partial range biceps curls going halfway down. Plus, this high rep training is in addition to his specific training (nowadays MMA). This could have been 14 pages long if written by a buzzfeed author "this one weird trick about deadlifting high reps". The carryover to your actual deadlift is pretty limited so if you want to worry about deadlift technique this wouldn't be the better idea. I do it every 3 weeks now just to keep that tendon in good shape. Why are high rep bicep curls the default for elbow prehab? The goal: "Give a man a fish and you feed him for a day. Then, I guess that getting this kind of physique is his is a combination of these items. As you progress into more advanced strength levels are heavier bicep curls worth doing ? Choice of one other bicep exercise (typically Hammer Curls): 3x10-12 Legs (Quad/Ham/Calves): Barbell Squats: 4x5-6 Leg Press (optional if already doing above squats): 3x8-10 Leg Extensions (circuit machine): 3x10-12 Hamstring Curls (circuit machine): 3x10-12 Standing Calf Raises (circuit machine): 5x10-12 REDDIT PPL PULL Discuss any of the books, training, nutrition, and lifestyle. Biceps curls are the classic bodybuilding exercise used to add mass to the biceps. This is very "personal". The mechanical difference between the conventional deadlift and the trap bar deadlift is subtle. 8-time IPF World Champion, Jen Thompson, shares her bench press program Jen started competing in powerlifting in 1999, and has risen to be one of the most dominant bench pressers in the World today. Stupid question, but if you work in hypertrophy ranges for DL do you just a big... Lower back, ass and maybe hammies and quads? Had the study lasted longer, or the number of subjects been larger, the difference in results between the two groups may have become large enough to cross the statistically significant threshold. Thanks! The problem is that biceps curls done incorrectly can damage your elbow joint. If you spend any amount of time training for bodybuilding or athletics, odds are you'll do some biceps curls. Thanks! Then you do 7 partial reps only going halfway up. 5 - Stability Ball Leg Curls This is the only body weight movement that is awesome for the hamstrings. I used to have a problem caused by my low bar squats, but after enduring this protocol for about 4 sessions, I was good to go. When you're doing barbell curls, picture your biceps brachii shortening on the way up, then lengthening on the way down. Leg curls are great, but a reliable ticket to big hamstrings is to get strong for reps in the heavy hip hinges. All of these are because they are isolation exercises that target connective tissue that can be overworked during straight arm isometrics. I didn’t see any mention of these details in OG2... Biceps curls and preacher are the recommended form, Triceps extension, though less needed generally. After 8 weeks, it was clear that the lower rep range was superior for strength gains whereas the higher rep range was superior for muscle growth (since subjects were able to achieve more volume). Discuss any of the books, training, nutrition, and lifestyle. Reddit PPL Aka Metallicadpa PPL Program. You can also try the chin up protocol: super high sets (25-50) of low (2-4) reps. You do the protocol once every four days. It seems like bicep curls are the most recommended exercise to do for elbow prehab before training straight arm exercises such as back lever, planche, etc. Are there any advantages or disadvantages to do multiples sets(3?) New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. The Blaster keeps your arms in a fixed position against your trunk, with the claim being that this promotes proper form while also isolating the biceps. You might just be looking at the beginner programs. The goal: "Give a man a fish and you feed him for a day.