I have three pieces of chain each weighing 45 pounds. I pick up all three pieces of chain with on hand and begin curling, when I can’t do another curl I drop one of the pieces out of my hand and continue curling. When that becomes too difficult I drop the next piece out of my hand and continue curling until by bicep is fried. Then do the other arm.
Strip sets with chains.
[quote]its_just_me wrote:
[quote]ALA wrote:
The ultimate question is, why the fuck are you arguing that compound movements don’t work synergist muscle groups.
Why don’t you do both isolated and compound movements :S
[/quote]
Not sure who that’s directed at?[/quote]
Forbes or whatever his name is, sorry for the bad context in the post.
And, ZEB, I dont have chains at my gym 
so I just do use a band and do curls and fry em’ like that every 2 weeks.
Heavy clean pulls are quite decent for the upper back, that’s one movement you don’t see very often. Another one that I actually tried myself today is SL deadlifts in the hack squat machine, I saw it in a Kai Greene clip and became curious. You can see them 1.25 into this vid:
Fat Grip incline dumbbell presses. I don’t know why, but I feel more chest and less shoulders this way. I was inspired by CT’s “The Perfect Rep” video where they use the fat bar.
[quote]ZEB wrote:
I have three pieces of chain each weighing 45 pounds. I pick up all three pieces of chain with on hand and begin curling, when I can’t do another curl I drop one of the pieces out of my hand and continue curling. When that becomes too difficult I drop the next piece out of my hand and continue curling until by bicep is fried. Then do the other arm.
Strip sets with chains.[/quote]
So you do single arm drop-set chain curls starting @ 135??? Thats pretty impressive. Thats my max barbell curl. U must be a monster…or are u?
[quote]Beast Status wrote:
[quote]ZEB wrote:
I have three pieces of chain each weighing 45 pounds. I pick up all three pieces of chain with on hand and begin curling, when I can’t do another curl I drop one of the pieces out of my hand and continue curling. When that becomes too difficult I drop the next piece out of my hand and continue curling until by bicep is fried. Then do the other arm.
Strip sets with chains.[/quote]
So you do single arm drop-set chain curls starting @ 135??? Thats pretty impressive. Thats my max barbell curl. U must be a monster…or are u?[/quote]
We can assume that he has trained for atleast 7 years. Give him some credit.
[quote]ALA wrote:
[quote]Beast Status wrote:
[quote]ZEB wrote:
I have three pieces of chain each weighing 45 pounds. I pick up all three pieces of chain with on hand and begin curling, when I can’t do another curl I drop one of the pieces out of my hand and continue curling. When that becomes too difficult I drop the next piece out of my hand and continue curling until by bicep is fried. Then do the other arm.
Strip sets with chains.[/quote]
So you do single arm drop-set chain curls starting @ 135??? Thats pretty impressive. Thats my max barbell curl. U must be a monster…or are u?[/quote]
We can assume that he has trained for atleast 7 years. Give him some credit.
[/quote]
i guess thats average
[quote]ALA wrote:
[quote]Beast Status wrote:
[quote]ZEB wrote:
I have three pieces of chain each weighing 45 pounds. I pick up all three pieces of chain with on hand and begin curling, when I can’t do another curl I drop one of the pieces out of my hand and continue curling. When that becomes too difficult I drop the next piece out of my hand and continue curling until by bicep is fried. Then do the other arm.
Strip sets with chains.[/quote]
So you do single arm drop-set chain curls starting @ 135??? Thats pretty impressive. Thats my max barbell curl. U must be a monster…or are u?[/quote]
We can assume that he has trained for atleast 7 years. Give him some credit.
[/quote]
i guess thats average
Don’t know how unique it is (never seen anyone do them) but Standing Barbell Calf Raises for high reps (3x30 for eg) seem to be the only exercise that makes my calves feel like they actually did something. But it’s getting a bit “scary” now with more weight on my shoulders than I can squat.
full ROM squats with real weight
deep good mornings
pikes/leg raises
pull throughs
overhead squats(good warm up)
snatches
overhead carries
bottoms up squats/gms
Fat bar curls hit my biceps like nothing else. My training partners say the same.
[quote]Beast Status wrote:
[quote]ZEB wrote:
I have three pieces of chain each weighing 45 pounds. I pick up all three pieces of chain with on hand and begin curling, when I can’t do another curl I drop one of the pieces out of my hand and continue curling. When that becomes too difficult I drop the next piece out of my hand and continue curling until by bicep is fried. Then do the other arm.
Strip sets with chains.[/quote]
So you do single arm drop-set chain curls starting @ 135??? Thats pretty impressive. Thats my max barbell curl. U must be a monster…or are u?[/quote]
Ha ha…sorry about that. Each chain weighs 15lbs. for a total of 45lbs. And it’s a “finishing” exercise so I’m pretty much shot by the time I do it.
[quote]chimera182 wrote:
Out of curiosity how do you quantify it being 3 times as effective?[/quote]
If this thread didn’t have useless posts like this and actual more posts about unique exercises it’d be a winner.
It’s not that unique but I don’t see it THAT often: standing 1 arm overhead dumbell presses.
Don’t have to worry about kicking the heavy weight over my head, hit’s the core pretty good, and you can still go heavy enough to get a great shoulder workout.
1 arm seated cable rows: great for guys with lower back issues (like me), feel a great stretch in my back, and it just feels great overall.
Face pulls. I work out at 2 gyms and I’m the only one in either that does these. Good for the rear delts and it’s been touted a shoulder saver.
[quote]ZEB wrote:
[quote]Beast Status wrote:
[quote]ZEB wrote:
I have three pieces of chain each weighing 45 pounds. I pick up all three pieces of chain with on hand and begin curling, when I can’t do another curl I drop one of the pieces out of my hand and continue curling. When that becomes too difficult I drop the next piece out of my hand and continue curling until by bicep is fried. Then do the other arm.
Strip sets with chains.[/quote]
So you do single arm drop-set chain curls starting @ 135??? Thats pretty impressive. Thats my max barbell curl. U must be a monster…or are u?[/quote]
Ha ha…sorry about that. Each chain weighs 15lbs. for a total of 45lbs. And it’s a “finishing” exercise so I’m pretty much shot by the time I do it.
[/quote]
the first story was far more impressive. lol. good shit. make another chain and start @ 60!
Surely all exercises are ‘unique’ exercises haha.
[quote]TornadoTommy wrote:
Fat bar curls hit my biceps like nothing else. My training partners say the same. [/quote]
Would you say wrapping your hands in towels, would be suffiecent.
I never realized that Fat Gripz are effective as a switch up for stimulation, Thibs uses Fat Gripz, and, more and more precedent for this kind of things.
My gym’s ‘fat bar’ is actually just a pipe. I wish we had a real fat bar though, that pipe gets the job done but it doesn’t feel right somehow.
Not sure if anyone mentioned them 1 arm t-bar rows. I really like the way they hit the entire back. Plus If you have a strong posterior chain you can really load up the weight.
DB tricep extensions with a roll back, or a pullover/tricep extension hybrid, the sorta thing you can see in the Westside Barbell vid:
that sorta movement. Most tricep extensions do nothing for me, but this type of movement I find to be much more effective, possibly due to my longer arms.
[quote]ALA wrote:
[quote]TornadoTommy wrote:
Fat bar curls hit my biceps like nothing else. My training partners say the same. [/quote]
Would you say wrapping your hands in towels, would be suffiecent.
I never realized that Fat Gripz are effective as a switch up for stimulation, Thibs uses Fat Gripz, and, more and more precedent for this kind of things.[/quote]
I’ve never used towels for this purpose so I can’t really say how it would work. I have a 7’ long, 1 7/8" solid steel bar that I bought at a metal supply for $20. It weighs 75 lbs. empty and I use it not only for curls but just about any barbell exercise you can think of. I also use a 5’ long piece of pipe if I don’t want to start out with the solid bar. If you train at a gym that doesn’t have fat bars, I’d probably opt for the Fat Gripz.