CT, thank you for taking the time to answer me on the livespill
"Christian Thibaudeau: (CONT) Biceps loaded stretch (like the low position of DB flies, but with the arms parallel to the body) 3 sets of 1 minute
Christian Thibaudeau: @ PKS… 1. Chin-ups (doing only the negative, using your legs or a bench to get up) lowering yourself as slowly as possible for 3 sets of 3-5 reps (if 5 is easy, add weight) 2. Incline DB curl lowering in 6 seconds, lifting normally 3 sets of 6-8 reps; 3. DB hammer curl 5 x 5 (heavy); 4. Preacher curl constant tension (3 seconds up, 3 seconds down, never relaxing the biceps, imagine that you are flexing during the whole set) 3 x 6-8; (5.) Biceps loaded stretch (more)"
So I’m unsure about number 5. Am I doing it on the preacher? Use the the same weight as number 4, but isometrically contract as hard as possible at the bottom loaded stretch position?
So I’m unsure about number 5. Am I doing it on the preacher? Use the the same weight as number 4, but isometrically contract as hard as possible at the bottom loaded stretch position?
Also, do the above 2x a week after SGHP session?
Thanks again!
-Pete[/quote]
No it’s not like no.4 at all… which is why I mentioned “loaded stretch”, you can’t stretch the biceps on a preacher curl. It’s also why I said “like a DB flies” (which are not done on a preacher curl).
Lie down on a flat bench, a DB in each hand. Your arms are parallel to your body and fully extended (no elbows bend). Lower the DBs toward the floor while keeping your arms extended. Hold the stretch position for 1 minute. While you are doing a hold, the movement is more a stretch than an isometric movement. Do not try to actively hold the weight up with the muscles, let your structures hold the weight (keep the arms relaxed).
I personally would not do it more than once a week. It’s a full workout, not something you do after a main lift. It can be done by itself or with other accessory work like abs or calves.
So I’m unsure about number 5. Am I doing it on the preacher? Use the the same weight as number 4, but isometrically contract as hard as possible at the bottom loaded stretch position?
Also, do the above 2x a week after SGHP session?
Thanks again!
-Pete[/quote]
No it’s not like no.4 at all… which is why I mentioned “loaded stretch”, you can’t stretch the biceps on a preacher curl. It’s also why I said “like a DB flies” (which are not done on a preacher curl).
Lie down on a flat bench, a DB in each hand. Your arms are parallel to your body and fully extended (no elbows bend). Lower the DBs toward the floor while keeping your arms extended. Hold the stretch position for 1 minute. While you are doing a hold, the movement is more a stretch than an isometric movement. Do not try to actively hold the weight up with the muscles, let your structures hold the weight (keep the arms relaxed).
I personally would not do it more than once a week. It’s a full workout, not something you do after a main lift. It can be done by itself or with other accessory work like abs or calves. [/quote]