Placeholder Image

Subtitles section Play video

  • What's up, guys?

  • Jeff Cavaliere, ATHLEANX.com.

  • Today I want to take an old-school bicep exercise and make it better.

  • Yes, I learned it from Arnold Schwarzenegger, and I know you're probably saying "There's

  • nothing you can do to Arnold's stuff and make it better."

  • I promise, if you put a little science in thisas we're going to todaythat

  • it is a possibility we actually could.

  • And maybe, the great Arnold could have had even better biceps than he already did.

  • Here's what we're going to do: we want to take the 21 curlthat's the 21 technique

  • which means we do 7 half reps in the bottom, we do 7 half reps in the top, and then we

  • do 7 full curls.

  • Arnold taught us this, right?

  • We know how to do this.

  • However, we're not doing it right because if we know the science of the curl there's

  • a strength curve, and it goes like this.

  • That means the tension is highest in the middle of the curl.

  • Meaning, you know it's the hardest portion of the curl; to hold it right here.

  • It's easier once we move past that position, and it's easier to get to that position.

  • So if it's easier form here, to here and it's easier from here, to here, then we want to

  • make sure that we're challenging ourselves more.

  • When we do a 21 curl we usually grab one set of dumbbells and we say "I know that I have

  • to do the bottom portion, and I have to fatigue myself through the top portion, and then I

  • have to still have some energy left to do the full rep.

  • So I'm not going to have enough energy, or strength left to do the hardest portion".

  • Because we're passing through that middle, "I'm not going to be able to do that at that

  • point because fatigue has already set in."

  • Okay, that's good, but you're limiting your ability to lift more weight in those easier

  • portions of the curl.

  • So what you want to do is, start with what you would normally dowhatever you normally

  • do your 21 curls withand jump up two dumbbells.

  • So instead of doing them withlet's say I would do 35s – instead of doing 35s, jump

  • up to the 45s.

  • Now here's the difference.

  • We're going to do what we call 'cube sets'.

  • We drop them down three times, twice.

  • So 7, 7, and 7 with three different dumbbells.

  • So now, with the 45s I want to do my 7 bottom reps because I'm stronger down there.

  • I can handle this.

  • Why limit myself to what I can curl with the 35s if I can do this 45 in the bottom portion

  • of the rep?

  • I think that's seven.

  • Then I come in, I drop them right down.

  • Now I grab the 40s.

  • The 40s, now I'm going top half, down.

  • One, two, three, four, five, six, seven.

  • Then I come into the 35s.

  • Again, it's appropriate for this portion, but I've gotten more out of the curl.

  • So I've literally squeezed out every, single ounce of effort that I had.

  • I mirrored the strength curve.

  • I got more out of that single set of 21s than I ever would have if I'd fixed myself into

  • one, single set of dumbbells.

  • Guys, this is what I'm talking about.

  • This is where you put the science back in strength.

  • Sometimes, yes, even the great ones can advance beyond what they did, and squeeze out just

  • a little bit more, and in doing so, help you get more from your workouts.

  • One final order of business.

  • I promised that Jesse would be in this video.

  • If you followed along, when we had our 4 million subscriber he lost the beard, kept the mustache.

  • Come over here, Jesse.

  • JESSE: I don’t want to.

  • JEFF: We've got to show them the porn 'stache.

  • See this right here, folks?

  • This is what happens when Wyatt Earp, Freddy Mercury, andgot anybody else?

  • JESSE: Luigi?

  • JEFF: Luigi have a baby.

  • Right?

  • It's pretty damn ugly.

  • Guys, if you're looking for more programs head to ATHLEANX.com.

  • We put the science back in strength, and at the same time, we make sure you can follow

  • all of our programs because I'm with you there, every step of the way.

  • Those are all over at ATHLEANX.com.

  • In the meantime, I'll be back here with another video with Jesse in a couple of days.

  • See you.

What's up, guys?

Subtitles and vocabulary

Click the word to look it up Click the word to find further inforamtion about it