Time-Volume Training is one of my most powerful training techniques...and its also one of the SIMPLEST! The normal version of this style of training is to set a block of time (e.g. 10 minutes) then a weight you can get about 10 reps with in a regular set. Now do 3 reps sets with it, taking 10 seconds rest in between sets. When you can no longer get 3 reps, you increase rest to 20 seconds between sets. Thats it! Ive posted a more in-depth look at Time-Volume Training here. THIS version of Time-Volume Training is doing to be done a little differently. Instead of using just one exercise, were going to use TWO exercises that target different aspects of the range of motion of your biceps. The first exercise is the Incline Dumbbell Curls, which focuses on the STRETCH portion of the range of motion. The second exercise is the Standing Barbell Curl. With this one, we want to focus on the peak contraction of the biceps at the top of the curl. One important point right off the bat...even if youve got really strong biceps, use lighter weights than you think youll need for these exercises. It will catch up to you and if you go too heavy, there will be a much greater tendency to cheat. We want to use STRICT form on these two movements. Youll start by doing 3 reps of Incline DB Curls. Notice how Im positioned on the bench...Im not sitting on the seat. Ive actually got my FEET on the seat so that my upper back is hanging over the top edge of the bench. This opens up the rib cage and allows you to get your shoulders back further, which puts GREATER stretch on the biceps at the bottom. The difference in stretch with this technique is HUGE...and I would absolutely recommend you use it whenever you do Incline DB Curls from now on. After youve done 3 reps (with that strong stretch focus), set down the dumbbells and go over to your barbell. You get 10 seconds rest and most of that time is going to be taken transitioning between exercises...the rest time starts the moment you set down the dumbbells and ends the moment you pick up the barbell, so dont dawdle. Now do the Standing Barbell Curl. Ive actually got a short Fat Bar that Im using...just 65 lbs total, including weight. Use a CONTROLLED movement...not swinging the bar up...and hold the contraction at the top for a few seconds to get a strong squeeze. Once youve done 3 reps, set the bar down and go right back to the Incline Curls. If you get to the point where you cant get 3 reps with either of the exercises, take 20 seconds rest instead of 10 seconds. DO NOT push to failure on any sets. If youre on the second rep of a set and youd have to really push to your limit to get the rep, stop the set and dont do it. The idea here is to get training volume and workload on the biceps, not punish them with intensity. I like to hit biceps with a time block of 7 1/2 minutes, but you can opt for shorter or longer, if you like. Ill do 15 minutes blocks for chest, back and legs. And yes, you CAN absolutely use this technique with other exercises and bodyparts. Here are a few suggestions you can try...(I like to alternate compound and isolation movements with these, even though the bicep combo above is basically two isolation exercises). Back - chin-ups and dumbbell pullovers Chest - barbell bench press and dumbbell flyes Quads - front squats and sissy squats Shoulders - barbell military press and lateral raises Triceps - close grip bench press and pushdowns Calves - standing and seated calf raises Hamstrings - stiff-legged deadlifts and leg curls Time-Volume Training is one of my favorite methods for really getting in and targeting the meat of a muscle. Your muscles need training volume to grow...and this is one of the most effective ways Ive found for doing it while not trashing the nervous system.
Posted on: Mon, 19 Jan 2015 20:38:56 +0000