Biceps 02 May 2007 06:09 pm
May
BICEPS! Let’s go! Today, we are going to do hesistation curls. This exercise will enable you to get that tone and defintion that you are looking for; and it will develop mass. If you are looking for mass, aim for heavier weights and 6-8 reps for each set. I recommend that you do this exercise seated so that you can take stress off your lower back. Once you have stretched and are seated, pick up your weights gripping them with your palms facing upward and hold them at your side. Curl the weights upward until each arm forms a 90 degree angle. Hold them in this position for 5 seconds; if you can’t do 5 seconds, hold them there for as long as you can. After 5 seconds, curl the weights up until your arms naturally lock. As you come down with the weights, stop once your arms are at a 90 degree angle and hold them for 5 seconds. After 5 seconds, gradually bring the weights back down to your starting position: arms slightly bent or all the way straight. This exercise will make your arms feel good; trust me. DO SOMETHIN’!
on 03 May 2007 at 2:36 pm 1.Bob said …
Martin,
What do you think are the most useful exercises to improve my vertical? I’m trying to to dunk or at least grab the rim…
Thanks,
Bob
on 05 May 2007 at 10:52 am 2.Martin said …
Hello Bob,
to improve your vertical, I recommend that you focus on exercises for the quadriceps and the calves. I would do the following activities: jump rope, jumping squats, lounges and calf raises (select legs under muscle groups and I have posts for jumping squats and lunges). I would also recommend that you use ankles weights for some of your jumping exercises and that you do a lot of jumping with a medicine ball (10lbs or whatever weight feels reasonably challenging).
Let me know how these exercises work for you. Good luck!
Martin