Power Plate Strength Training: Arms, the Beautiful Bicep

By · Sunday, October 10th, 2010

Power Plate Strength Training: Arms, the Beautiful Bicep

“There’s more than one way to skin a cat,” my Grandmother used say, in her cute southern accent, which was cute but taken literally, its gross. It reminds me of 10th grade biology and what a stomach ache that was. ( I still got an A), but  I’ve digressed already, sorry. The point is variety is the key to great biceps.

You can train them with positive or negative reps, isometric, seated, standing, with dumbbells, barbells, cables, rubber bands and more.  You should use as many techniques as you can find and do properly. This will continue shock the muscle, and increase strength faster without stimulating an over use injury.

For today we are going to cover the standing bicep curl, because of the way it works each muscle individually there is less room for imbalances in size and strength. The proper way to tackle it is by holding a set of dumbbells at your side while standing, with your palms facing out, and the bells not touching your body. Starting with the weakest arm first, curl the dumbbell up as high as it will go squeezing the bicep at the top. Lower it slowly, don’t just let it drop, or start swinging the weights. The negative curl is just as important as the positive. Then repeat for the other arm, and that is one rep. Keep going until your arms tire.

Do as many sets as desired, but remember if your working on the Power Plate one set is all that is needed because of accelerated muscle contractions. That’s why the Power Plate is such a handy device for people without a lot of time.  A 90-minute workout becomes 30! Now you can get a full workout on your lunch hour, and be back at the office in time for a nap… ummm, I mean in time for your big meeting.

You have the info, now be steadfast good people! GO

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Chris Riordan CPT/Acceleration Specialist

Comments

By Jonathan Hopp on December 9th, 2010 at 3:02 am

Hey C.
So I went to my first cross fit training last night. I don’t know why I was nervous, although the advanced class preceeding mine looked pretty intense. They use free weights for squats and rings for upper body. Lots of grunting that we could not get away with at Jo’s.
Aside from being remarkably out of shape, it was great. Your training over the past few years gave me a good base for the workout. I am going to sign up for a few months and get the booty back. So thanks!
Btw your way hotter than the trainer here. Can’t have everything . ; )

Thanks for the update J.Hopp! I’m sure your booty is thanking you already thanking you, and watch out for the grunters there going to blow out an “O-ring”, and I wouldn’t want to be around when that happens. Seriously though, grunting means not breathing properly, and doing what’s called the “Valsalva maneuver” and its not good for the heart. Also grunting spends valuable energy that could be spent on the next rep. Grunting is also ego based and says “look at me”, its also annoying to the other people in the gym… kinda of like a guy wearing a speedo on the beach. if we breath properly we feed the muscle and it preforms better and it gets us over the plateau and on to the next level… I know you know all of this Jonathan, but thanks for giving me a soap box for a moment. Miss ya buddy.
C-

 

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