Drag curls bodybuilding forum12/29/2023 ![]() My thoughts were to raise my load reps to 20-25 and change MR's to 6x8. I can handle moderate loads on various leg movements but heavier stuff leaves me aching. Problem is as my leg strength is going up, my knees are aching. I'm into my 4th blast and the program is almost too good as my strength is rising on almost every lift. FT has been a godsend in self regulation and changing stimulus in an orderly way to avoid excessive joint pain. Several surgeries over the years (back twice, shoulder), but have always been able to bounce back. I'm 54 and been at this lifting stuff a long time. Overall, find the exercises that hit your lagging muscle groups in ways you've not and make sure you're focused on not calling on other muscles to help move the weight. (You can even log what you're using here so you can come back and test yourself now and again with the same exercises and pump set techniques.) Make sure you're creating an occlusion effect on these, too - continuous reps the entire time. Use the pump sets to brutalize yourself, too. Your delts are already a strong point, so focus on OH pressing to add some extra work for the triceps.Ĭhoose triceps and biceps exercises that create a deep (safe stretch): OH triceps extension, seated DB biceps curls (incline bench), unilateral cable curls with a Free motion machine set up with the weight pulling from behind you just a bit. Work within the program, too for arm exercise selection. Focus your MR's on exercises that isolate you pec. You're probably a "delt presser" meaning you use anterior delts to a large extend on chest pressing movements. Put isolation exercise first on Chest loading sets. ![]() I've covered this in the course of this thread (a few times now), but I'd put that option down the list for now. So could i progress through a blast taking my chest and arms up to tiers 2 and 3 over time but leaving the other bodyparts at tier 1? For example, I have 28" thighs, a 50" chest measurement (mostly from my back) but then 18" arms. Shoulders are nice and round, proportional, back is very wide, thighs are big (this is all relative for ME of course). They worked great for me and i suggest that anyone interested give them a try.(08-12-2015, 09:54 AM)firedawg0108 Wrote: When it comes to lagging bodyparts, would it make sense to progressively add volume for these bodyparts only while staying at tier 1 for the others? In my case, my chest and arms really need some growth. Im going to add them to my routine and perform them regularly after i train bis. For me, drag curls really worked the brachialis and gave them a huge pump. Many different articles have stated that the key to sleeve busting arms is training your brachialis. Arms felt great and my brachialis were the most pumped they've ever been. i had to cheat and performed a little bit of an upright rowing motion but no harm done. During my third set, on my last two reps my form was off a little. My second set was 10 reps, form was still good and bis, forearms, and brachialis all felt great. my form was perfect and my brachialis felt really tight and pumped. With bad form a drag curl can turn into a very poorly done upright row. I kept the weight light (8-12 reps) and made sure my form was good. ![]() I read somewhere that a very respectable trainer used to have anyone who requested bigger biceps (as a goal) perform drag curls. ![]() ![]() Today was back+bis and after my last bicep exercise i decided to throw in a few sets of drag curls. ![]()
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