thenaturalone’s BodyBlog

I tried this new bicep workout that is actually a very old workout but new to me and it only took 5 minutes to complete and by the end of this brief workout my biceps were blown up like cannon balls and they stayed pumped for the next 2 days! I came accross this workout when researching some training styles that were used by my favorite bodybuilder of all time, The Legend Larry Scott. Larry Scott had in my opinion the most perfectly developed arms of any bodybuilder in history. Larry Scott was very impressive in his days back when he won the 1965 and 1966 Mr. Olympia. He stood 5′8" and weighed 205 lbs with a 29" waist and massive 21" arms which was unheard of back in the days before steroid use got so heavy. Alot of bodybuilders now days would have to reach a body weight of 280 lbs or more to reach an arm measurement that big. I read a very interesting article Larry had written talking about his favorite bicep routine and was curious to see what it would be like to try it out so I did. Here is how it went. I began by setting up for the workout. I grabbed a well padded preacher curl bench, one that has a rounded top versus the kind that have a pointy crown and slant straight down. I grabbed a set of heavy dumbbells, I used 75’s. Then I took a straight barbell loaded with with about 80-85% of the weight that the 2 dumbbells weighed together which came to 125 lbs. Then I grabbed an E-Z curl bar and loaded it with a weight that was 60-65 % of the weight that was on the straight bar which ended up to be 80 lbs, then I grabbed a set of dumbbells that was equal to the weight that was on the easy bar which would be the 40 lb dumbbells. Every thing was set so here’s what I did. I grabbed the 75 lb dumbbells, 1 in each hand and put my elbows just past the crown of the preacher bench right where the pad starts to slant down, then keeping my elbows close together with a 75 in each hand pointing outward at about shoulder width with my palms facing up, I lowered both dumbbells simotaniously and completed 6 reps of curls letting the weights slowly lower all the way down until the wrists uncurl at the bottom of the movement and then bringing the weights all the way to the top into the begining position. Ounce I finished that I did 3 partial reps with the dumbbells where I only lowered them half way down and then back up. Immediately following that I grabbed the straight bar with the 125 lbs on it and with the same form having the elbows close together and my grip almost shoulder width apart I performed 6 full reps still on the preacher bench and then 3 partial reps. Right after that I put the barbell down and grabbed the E-Z curl bar with the 80 lbs on it and held the bar with a reverse grip and performed 6 full reps of reverse grip preacher curls and then 3 partial reps. By this time my biceps were so engorged with blood and so tight I barely move my arms! Next, without any rest I put down the E-Z curl bar and grabbed the 40 lb dumbbells and performed 6 full reps of double arm hammer style preacher dumbbell curls (palms both facing inward towards each other), then I performed 3 partial reps and that was all she wrote! My biceps were cooked! Fully pumped, skin tight, and veins a bulgin, that was the most wicked bicep pump I’ve had in a long time! And yes the total time it took including set up was just 5 minutes! It’s all about quality not quantity. If your looking to add more size and thickness to your biceps I recommend giving this bicep routine a try. If you get a chance go ahead and google Larry Scott and check out those classic 21" guns. If you look closely at his photo’s the condition his arms were in for that time period were absolutely incredible! One final note here, unless chemicaly enhanced, I recommend doing this super-duper-set for just one go cause it is very taxing! Repeating this cycle of exercises for over 1 super set at a time could lead to over training and be counter-productive. I would limit this workout to no more than once per week. A training partner can be very helpful doing this routine as well. I’m looking forward to doing this workout again as soon as my biceps fully recover! Best of luck to everyone!

This entry was posted on Thursday, June 19th, 2008 at 6:03 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.