The stato-dynamic curl
This is fantastic if you are having trouble feeling your biceps curls. Why is that important? Because there is a strong correlation between how a muscle feels when you exercise and the growth you get.
In fact, when someone has a muscle group that is lagging, the first thing I want to work on is his or her ability to feel that muscle while exercising.
My favorite way to do this? The stato-dynamic pre-fatigue method. Sounds complicated, but it just makes a long isometric stop before your regular reps.
You would focus on contracting the target muscle as much as possible. The position of the cargo space should be the one where you naturally have the greatest tension. For a curl with free weight, it will be in the middle area or when the forearm is parallel to the floor.
I go with three sets of work using this method. Use it with any standard curl, reverse curl, or hammer curl variant.
How it goes
- Roll the weight up until your forearm is parallel to the floor. Then hold this position for 15 to 30 seconds (I like to progress five seconds a week) while focusing on flexing the biceps as much as possible.
- After the hold is complete, bring the bar back under control and start your reps immediately.
- Do 8-12 reps after holding.
This is how it works
- You have 15 to 30 seconds to practice contracting a muscle. Contracting a muscle is a motor skill; The more you practice, the better you get. And just like pretty much any skill, it’s easier to do statically or very slowly than with a dynamic action.
- They sensitize the neuromuscular junction, which instantly improves your ability to recruit the biceps during your reps.
- You pre-tire the biceps while holding, so even if you are not yet efficiently contracting the biceps, you will get a greater workout effect than if you are just doing repetitions.
- During the hold, you will accumulate lactate in the muscle. This leads to the release of local growth factors that can trigger growth.
- You will feel the muscle more immediately after holding it. Feeling the muscle more strongly during your repetitions can improve your ability to use your biceps properly.
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