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Some lifters really like the curl, others hate it. I happen to like the
curl for the following reasons:
It tests one of the most important and popular muscles, all but
left out by the Big 3 (squat, bench press, and deadlift).
I'm pretty good at it. And we tend to like the things we're good
at.
Granted, the curl isn't as cool or as practical as any of the Big 3, but
that doesn't mean we shouldn't contest it. Any test of strength is
good as long as it's reasonably safe and easy to measure. Besides,
any so-called "strongman" should sport a respectable curl.
Your upper back and butt must stay in contact with the wall on
the way up and on the way down. Taking a wider stance slightly
decreases the chance of your butt moving off.
The heels have to be 12 inches from the wall or less.
Your head, upper arms, and wrists can move as much as you
want.
Day 1
B) Preacher Curl
C) Wrist Roller
Day 2
A) Strict Curl Drop Set
Warm-up: 2-4 sets. Then do 3 drop sets. Each drop set consists of 4
single reps. Reduce the weight 5-10 pounds each drop. The drop set
should be about 10 pounds heavier than your cluster set from Day
1.
In our previous example, if the person was doing a cluster set with
105 they'll start their drop set with 115 and then take off 10 pounds
per set.
B) Partial Curl
Position the pins in the power rack so the bar rests just above the
halfway point of the ROM (forearms above parallel to the ground).
Warm-up: 3 sets of 3 reps. Then do 1 set of 3 reps, followed by 1
backdown set of 3 reps.
Once you start, don't let the weight touch the support. Keep the load
slightly above your top drop-set weight. Think of it as the equivalent
to the board press for bench.
Notes
Because the total weight on a curl is much less than in the other
lifts, adding 5 pounds or even 2.5 pounds is a big difference. It's all
about percentages. Going up 5-10 pounds on your max is the
equivalent of going up 10-30 pounds on your bench press.
Weigh your curl bar using a reliable scale. Don't just assume
that some dude who said it was 25 pounds is correct. Most bars
are either 16.5 pounds (7.5 kilos) or 22 pounds (10 kilos), but they
can vary considerably.
If you're not used to curling against the wall, take 20% off the
weight you normally curl when standing.
Below are sample weights and reps for someone with a strict curl of
140 pounds and hoping to get to 150 pounds by the end of the 8week program.
Weights in normal font are warm-ups; bold are the work set; italics
are backdown sets.
Day 1
Exercise Week
Week 2
Week
Week 4
Week 5 Week 6
Week 7 Week 8
Strict
65x5
65x5
65x5
65x5
65x5
65x5
65x5
65x5
Curl,
85x3
90x3
90x3
90x3
90x3
95x3
95x3
95x3
Cluster
105x1
107.5x1
110x1
112.5x1
115x10 117.5x1
Preache 45x5
50x5
55x5
60x5
62.5x5
65x5
67.5x5
70x5
r Curl
60x5
65x5
70x5
75x5
77.5x5
80x5
82.5x5
85x5
75x5
80x5
85x5
90x5
92.5x5
95x5
97.5x5
100x5
90x5
95x5
100x5
105x5
107.5x
110x5
112.5x
115x5
65x5
70x5
75x5
80x5
85x5
90x5
120x10 122.5x1
82.5x5
87.5x5
Wrist
25x2
25x3
27.5x2 27.5x3
30x2
30x3
32.5x2
32.5x3
Roller
25x2
25x2
27.5x2 27.5x2
30x2
30x2
32.5x2
32.5x2
25x1
25x2
27.5x1 27.5x2
30x1
30x2
32.5x1
32.5x2
25x2
25x2
27.5x2 27.5x2
30x2
30x2
32.5x2
32.5x2
Week 5
Week 7
Week
Day 2
Exercise
Week
Week
Week
Week
Week
120x1
125x1
130x1
132.5x1
135x1
137.5x1
140x1
Drop Set
105x1
110x1
115x1
120x1
122.5x1
125x1
127.5x1
130x1
3 sets
95x1
100x1
105x1
110x1
112.5x1
115x1
117.5x1
120x1
85x1
90x1
95x1
100x1
102.5x1
105x1
107.5x1
110x1
Partial
80x3
85x3
90x3
95x3
97.5x3
100x3
102.5x3
105x3
Curl
95x3
100x3
105x3
110x3
112.5x3
115x3
117.5x3
120x3
110x3
115x3
120x3
125x3
127.5x3
130x3
132.5x3
135x3
120x3
125x3
130x3
135x3
137.5x3
140x3
142.5x3
145x3
100x3
105x3
110x3
115x3
117.5x3
120x3
122.5x3
125x3