Barbell Biceps Curl

The Barbell Biceps Curl is a basic, isolation, pulling exercise for the biceps muscles. It is performed by folding the arms at the elbows while the other joints remain immobile. Different types of bars can be used, each of which gives different performance characteristics.

The Barbell Curl is suitable for beginners, intermediate and advanced fitness and bodybuilding enthusiasts. Trainees aiming to condition and tone can derive functional benefits of its inclusion in a workout program. It is important to remember for beginners, the weight should be increased only when the required repetitions can be completed with good form.Sacrificing form for more weight will only lead to injuries and it will hinder your gains.

Contraindications

If you are having a shoulder, elbow, wrists,forearm or a waist injury perform the exercise with caution. People with a herniated disc can perform the exercise while leaning on a wall.

Involved muscles

Target

• Biceps Brachii

Synergists

• Brachialis
• Brachioradialis

Stabilizers

• Deltoid, Anterior
• Trapezius, Upper
• Trapezius, Middle
• Levator Scapulae
• Wrist Flexors

Variations

According to the type and width of the grip and bar used:

• With an underhand grip - loaded flexors of the forearms, slight emphasis on internal heads.
• With an EZ bar - power grip, includes more brachial.
• Parallel grip - power grip main focus on the brachialis and brachioradialis
• With a narrow grip - elbows are wider than the wrist, the focus is on external heads.
• With a shoulder grip - shoulder width grip, it is the perfect width for power performance. There is no specific focus, the load is evenly distributed.
• With a wide grip - grip is wider than shoulder width. Clear focus on the internal heads of the biceps.

Method of execution

Preparation and execution

1. Grasp the bar with the desired grip.
2. Fully extend your arms and straighten your back.
3. Slowly bend your arms without changing the position of the elbows, until forearms are vertical.
4. Once forearms are vertical, slowly return to the starting position.
5. Repeat.

Recommendations

• Strive to move the back and shoulders as little as possible.
• Try to keep your elbows stationary, do not cheat by using your lower back and moving the bar away from the body.
• Do not sacrifice form for more weight.It will lead to injuries and it will hinder your gains.
• If you use cheating movements, consider what type of cheating you will use.Train cheat movements with light weights, do not try to learn the hard way, in other words by trial and error.
• Extend your arms fully, unless you are looking for partial range of motion.

Relevancy

The Barbell Biceps Curl is an exercise for the biceps brachii muscles, it is almost always included in beginner workout plans. The only thing that varies in different workout programs are the grips. Rarely this exercise is substituted with the Dumbbell Curl or with the Low Pulley Biceps Curl exercise.

In strenght training the barbell curl is often seen as the only sufficient isolation exercise for the biceps. In strenght workouts such type of training movements isolating small muscle groups are incidental. The location of the barbell curl in such a program is at the end of the workout.
(sources:exrx.net)
(pictures:scoobysworkshop.com, health.yahoo.com)

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Three Month Circuit Training Workout Program

One of the first options when you are a beginner are the circuit workouts. It is so popular within the beginner fitness enthusiasts that in some amateur fitness communities every beginner workout program is incorrectly called a circuit workout program. In this post I'll be introducing two workout programs fit for amateurs and for people that have just joined the gym.

Objectives and Context

• The training schedule for the first few months of training of amateur athletes, but can be used by former athletes and fitness enthusiasts, returning after a long period without strength training.
• The program is designed so that it covers all the major muscle groups.
• It is divided into two different workouts to avoid monotony and provides opportunity to learn more than the basic fitness exercises.
• Quite a few of them are on machines, which is an advantage for beginners who lack physical development.

Workout A

1.  Dead lilt with dumbbells
2.  Seated Barbell Military Press
3.  Shoulder width grip pull-downs
4.  Machine Bench Press
5.  Bodyweight Rows
6.  Close Grip Bench Press
7.  Barbell Curls
8.  Leg Press
9.  Calf Raises
10.  Hyper extensions(Back Extension) 
11.  Vertical Legs-Hip Raise

Replace 3 exercises with their shoulder width variations if you can complete the required number of repetitions.

Rest:

• A minute and a half after exercises 1 and 2;
• 2-7 minutes after an exercise;
• Half a minute after exercises 7-10;
• 2 minutes after exercise 11 (before the circuit round).

Workout B

1.  Dumbbell Squats
2.  Barbell Bench Press
3.  Wide Grip Pull Downs
4.  Hybrid:one repetition of a Dumbbell Side Lateral Raise, and one repetition of a Dumbbell Front  Raise
5.  Cable Seated Row
6.  Triceps Bench Dips
7.  Dumbbell Biceps Curls
8.  Leg Curls
9.  Calf Raises
10.  Hyper extensions 
11.  Crunches

Replace exercise 3 with wide grip pull ups and exercise 6 with triceps dips if you can the required number of repetitions.

Rest:

• A minute and a half after exercises 1 and 2;
• 2-7 minutes after an exercise;
• Half a minute after exercises 7-10;
• 2 minutes after exercise 11 (before the next circuit).

Recommendations

• Repetition range should be from 8-10. Choose a weight that will allow you do perform an additional  11th repetition with good form.
• Remember that one of your main goals of this stage is safety and proper form of the exercises.
• Alternate Workout A Workout B with three times a week.
• Be on the workout plan for three months, in the first two perform two full circuits, and the last month - three circuits.
• It is recommended that athlete is under the guidance of a qualified fitness instructor or personal trainer to help learn proper technique and safe performance.
• The first exercise - Squats and Dead Lift are the most difficult to master form-wise, but basic and mandatory for your continued preoccupation with weight training.
• Pay special attention to them, start off with light weight so you can learn the proper movement and after you feel confident in your form proceed with heavier weights.It takes 500 repetitions to learn a new movement but it takes 5000 to unlearn a wrong one.

(sources:bb-team.bg)
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Calf raises

The Calf Raise is an exercise for the calf muscles.All the load of the calf raise exercise falls on the calves. You can perform it while standing, with a barbell, dumbbells or use a machine. During the exercise your heels should be in the air so you can move them freely.

This exercise puts works all muscles in the calves. The most important ones are the gastrocnemius muscles(forming the bulk of the mass of the calves) and the soleus (located below). Since exercise is isolated, it does work other muscle groups.The load on the calves depends on the position of the body.

The standing variation puts more load on the gastrocnemius muscles, and the seated option targets the soleus muscles.

Variations

• With barbell - Using barbell is a good choice if you do not have a machine available (Calf machine). The barbell can be placed on both the shoulders and in front of the body(in front of the stomach). 
• With Dumbbells - Dumbbells are more often for training each individual calf. The exercise is most often performed by bending one leg at the knee and holding a dumbbell with the hand which is on the same side as the bend leg , the athlete raises the other leg standing on his fingers. You can also put a weight on your quads and perform the exercise seated.
• Machine - The recommended variation of the exercise. Using a calf raise machine. The calf-raise machine puts all the load on the calves without employing any other muscle groups (such as the shoulders for added balance).
• Standing /Seated - The difference between them is that in the seated option you are removing the spine from the exercise but you are putting more load on the soleus.While standing, the spine participates much more actively, so you might consider using a lifting belt.
• Depending on the position of the feet - if feet are parralel the load of the exercise is falls on the whole calf muscle. Upon dissolution of the heel, the emphasis is changing and going more towards the inner head. Upon retraction   -emphasis on the outer head.

Method of execution

Preparation

1. Stand comfortably on the device (if using barbell or dumbbell, use the "wick" for better grip).
2. If you are performing the standing variation, it is recommended to use a lifting belt.

Execution

1. Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat.

Tips for better performance

• Perform the calf raises with a moderate speed, but not too fast. You can injure your leg, so be careful. 
• Try to perform the movement in its full range of motion, but do not overdo it. Do not go too low. Stretching is a good thing but don't hyperextend.Once you feel a painless stretch in your calves, start the next rep.
• While performing the exercise keep your body straight and upright, do not bend your spine. Otherwise, it will put an unnecesary load on the spine and even carries an unpleasant risk of being injured.
• If you are using a barbell while performing the seated variation do not put the bar directly on your knees. It can traumatize them, especially if it's a heavy. Place the barbell slightly above the knee, but not too high so it doesn't lose its effect. Consider putting something soft under the bar if it's causing any pain.
• Warm up before performing the exercise do not start with heavy weight. The calf muscles are small, so you can easily hyperextend and hurt them.Warm up with a few sets with light weight and heavy repetitions.

Relevancy

Calf raises are a very good exercise for mass and strength of the calves.You can include it into your workout, regardless of experience level. If you are a beginner it's not mandatory to perform this exercise but when you progress, you will need to perform if you want to have bulky calves.

Perform it after the compound leg exercises(squats,deadlifts et cetera)If you are a beginner you should perform the calf raises at the very end of your leg workout.
(sources:exrx.net)
(picture:bodybuilding.com)

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Dumbbell Bent-over Row

The Dumbbell Bent-over Row is a great exercise for building strength and muscle mass in the back. Suitable for intermediate and advanced fitness enthusiasts. The movement allows for an unilateral focus on the left and right side of the back muscles.

(source:fitstudio.com)

Contraindications

If you have a shoulder injuries approach this exercise with caution. In case of pain while performing the Dumbbell Bent-over Row with good form, consult a personal trainer or an expert.

Muscles

Target

• Back, General

Synergists

• Trapezius, Middle
• Trapezius, Lower
• Rhomboids
• Latissimus Dorsi
• Teres Major
• Deltoid, Posterior
• Infraspinatus
• Teres Minor
• Brachialis
• Brachioradialis
• Pectoralis Major, Sternal
• Dynamic Stabilizers
• Biceps Brachii
• Triceps, Long Head

Stabilizers

• Triceps (supporting arm)

Variations

According to the range of motion

• With a full range - movement starts by extending the arm vertically and ends when the arm and elbow are aligned with the spine. This is the classic technique of the Dumbbell Bent-over Row.
• With extended range - movement starts by extending the arm vertically, but ends with the elbow above the spine. The variation is for advanced athletes as it carries a risk of injury.
• Partial range of motion - movement starts by extending the arm vertically, but the elbow stays unlocked, stop right before locking the elbow.Movement ends when the arm and elbow are aligned with the spine . This variation is best for strenght, endurance and mass.

According to the slope

• With your back straight (flat bench) - extended range of motion and control is slightly more difficult. The variation is suitable for strength endurance and general pump.
• By leaning back (inclined bench (30 degrees)) - shorter range of motion, better control of the shoulder girdle. Suitable option for heavy weight sets.

Method of execution

Preparation

1. Kneel over side of bench by placing knee and hand of supporting arm on bench. 
2. Position foot of opposite leg slightly back to side. 
3. Grasp dumbbell from floor.Arm is straight in a relaxed position.

Performance

1. Pull dumbbell to up to side until it makes contact with ribs or until upper arm is just beyond horizontal, exhale.
2. Return until arm is extended and shoulder is stretched downward, inhale.

Comments and recommendations

• Do not twist your shoulder while pulling.
• Do not lower the weight rapidly, do it in a slow and controlled fashion.
• Follow the correct order: start pulling shoulder, elbow and finish run in reverse order.
• Do not bend your back during the exercise, keep your neck in a neutral position and not move while rowing.
• Do not pull the weight with the biceps muscles. Perform the movement slowly and concentrate on the back muscles. 

Relevancy

Gym and fitness

The Dumbbell Bent-over Row is an excellent way to improve the visual and strenght symmetry between the two halves of the back. Suitable for improving strength and endurance.

Bodybuilding

Exercise is suitable for adding muscle mass and improving the shape of the back muscles. Both advanced and the intermediate athletes can perform this exercise. Works best it in the middle of your back workout.

Strength training

This exercise fails to deliver the intensity that other exercises like the:T-bar row,rowing machine, pull-downs etc.But the main benefits of this exercise in strenght training is the ability to strengthen a weaker half of the back.If a weaker half is indeed present.
(sources:exrx.net)

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FST-7.(Fascia Stretch Training 7)

FST-7 (Fascia Stretching Technique-7) is a workout program developed by Hany Rambod. Its main goal is gaining muscle by stretching the muscle fascia (sheath). This is done by giving the muscles a strong pump achieved with high volume workouts with short breaks between sets, isometric tension and continuous tension.




The workout routine is suitable for all those who seek muscle hypertrophy. Large muscle groups are trained once a week and small - twice.

Here's an example of a FST-7 routine workout split:

• Day one: Biceps and triceps, calves
• Day two: Legs
• Day three: OFF
• Day four: Chest and triceps
• Day five: Back and calves
• Day six: Shoulders and biceps
• Day seven: OFF

Triceps

1. Close-grip bench press 3-4 sets of 8-12
2. Weighted or machine dips 3 sets of 8-12
3. Overhead cable extension 7 sets of 8-12
4. Skull crushers 7 sets of 8-12

Biceps

1. Alternate dumbbell curls 3-4 sets of 8-12
2. Machine preacher curl 3 sets of 8-12
3. EZ-bar curl 7 sets of 8-12 (rest 30-45 seconds between sets while sipping water)

Quads

1. Leg extensions 3-4 sets of 8-15
2. Squats 4 sets of 8-12
3. Hack squat or leg press 3 sets of 8-15
4. Leg extension or leg press 7 sets of 8-15

Chest

1. Incline dumbbell press 3-4 sets of 8-12
2. Incline dumbbell flye 3 sets of 8-12
3. Flat Hammer or dumbbell press 3 sets of 8-12
4. Pec deck or cable crossover 7 sets of 8-12

Shoulders

1. Seated dumbbell press 4 sets of 8-12
2. Barbell or dumbbell front raise 3 sets of 8-12
3. Dumbbell lateral raise 3 sets of 8-12
4. Lateral raise machine 7 sets of 8-12

Back

1. Warm-up:
2. Neutral-grip chin-ups 3 sets of failure
3. Wide-grip pull downs 3 sets of 8-12
4. Barbell row 3 sets of 8-12
5. Hammer Strength row 3 sets of 8-12
6. Machine or cable pullover 7 sets of 8-15

Hamstrings

1. Lying leg curls 3-4 sets of 10-15
2. Stiff-leg dead lift 3-4 sets of 10-12
3. Single leg curl 3-4 sets of 10-15 each leg
4. Seated leg curls 7 sets of 10-15

Traps

1. Dumbbell shrugs * 3-4 sets of 8-12
2. Machine shrugs 7 sets of 8-12 !Proper form consists of leaning head and torso slightly forward and shrugging up to an imaginary point behind your ears - do not roll shoulders. Reps should be done slowly with an emphasis on squeezing the contraction point for a full one-second count.

Rear delts

1. Dumbbell rear lateral raise 3-4 sets of 12-15
2. Reverse pec flye or cable 7 sets of 12-15

Calves

1. Standing calf raise 4 sets of 10-12
2. Seated calf raise 4 sets of 15-20
3. Leg press or calf sled raise 7 sets of 10-12

Recommendations

• Separating muscle groups in the split and the selection of exercises depends on individual needs and lagging muscle groups.
• The first exercise for each muscle group should be compound and the last - an isolation movement preferably on a machine.
• Stretching plays an important part in this training methodology - stretching between sets of each exercise, with the exception of the last seven (pump up) sets. Hold the stretch position for 30 seconds.
• Your last movement is a pump up movement - during its execution fascial stretching is performed the most. Muscles are filled with blood. Breaks between sets should be short - 30 to 45 seconds.
• Drink water throughout the workout because it helps supply the muscles with vitamins, minerals, amino acids and oxygen.
• Focus on form, follow it strictly.
• Leave your ego out of the gym. This is not a workout program for showing off power, and improving power performance. Use a weight with which you can perform the exercises with correct form.
• A good idea is to do isometric tension between sets - flexing in bodybuilding poses. At first hold the pose for 10 seconds. Work up to 30 seconds.
• Be sure that your restorative items (food, sleep, rest) are at a good level. If you are one of those people that recover harder and slower (hard life, strenuous work, insufficient sleep, etc..) - Choose exercises that require less recovery time (leg press compared to a full squat, for example).
• For maximum growth: positive caloric intake (daily calories to exceed your energy consumption), quality food, adequate sleep, rest and supplements. Lean towards compound and basic movements.
• For intermediate athletes: Focus more on isolation exercises for different muscle groups and when you get some experience and get used to the workout program you can include compound exercise as well. Be careful with the execution of the exercises, use correct form.

For example, for the last movement (7 sets) in the legs workout you can start with leg extensions and leg presses. When you gain some experience, consider switching to the hack squat.

For advanced athletes: 

Do not underestimate this program! In the original version of the FST-7 pump up sets are performed last. But that does not mean that if you are an advanced athlete can not do them first. This is a way to pre-exhaust and to diversify your training.
(sources:simplyshredded.com)

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