This is one my favorite
"quick and easy" supersets for biceps because
you don't have to change weights or stations or anything
like that.
Basically, you do a full
set of Preacher Curls then, when you're toasted with those,
you stand up, walk around to the other side of the bench
then grab the same bar and do as many reps as you can
of standing EZ Curls.
Because the standing position
is a stronger position for the biceps, you'll be able
to get a decent amount of reps and really be able to push
the biceps hard.
Quick and easy in setup
and theory but not so easy when you dig in and do it!
And don't mind the weight
vest ...I was doing all my training wearing that #$%@ing
thing at the time to see if it would be effective for
burning extra calories on a fat loss phase - it definitely
was but MAN was that tough to do. We're going to be carrying
the X-Vest in the Staley Training Store in the very near
future!
Preacher
Curls
When doing these, get full
extension at the bottom but DO NOT drop the weight down
into that bottom position. It should be under complete
control, especially at the bottom.
Squeeze hard at the top,
too. There is a tendency to lose tension as you near the
top because the weight is support by your bones and not
your muscles. At that point, you can lean forward into
the bar to help keep tension on. I like to actually push
my forehead against the bar to force the issue.
Standing
EZ Curls
So once you're done with
Preachers, immediately walk around and grab the bar and
do the Standing EZ Curls.
You would just never know
I train in my basement from these pictures, would you...
:)
