Friday, April 25, 2014

SuppVersity - Nutrition and Exercise Science for Everyone: SuppVersity EMG Series - Biceps Brachii: The Very ...

SuppVersity - Nutrition and Exercise Science for Everyone: SuppVersity EMG Series - Biceps Brachii: The Very ...: Image 1: The biceps brachii attaches directly to the shoulder joint ( Användare:Chriz @ Wikipedia) As its name already implies, the bi-...



An EMG-optimized routineThere is of course a myriad of ways of
combining the individual exercises, my personal recommendation for overall
biceps development (based on EMG measures) would yet be as follows

  1. Barbell curls - straight bar, supinated shoulder wide grip; explosive
    concentric, controlled excentric movements, high loads, 6-8 reps
  2. Scott curls - campered bar, supinated narraw grip; full stretch at
    the bottom; medium load, 8-10 reps
  3. Dumbbell concentration curls - switch between supinated and hammer
    grip; medium load or supramaximal load (use sparingly) 10 reps (use other arm
    for assistance, if needed)