Positions of Flexion Arm Workout Exercises
www.leehayward.com It’s Lee Hayward here with another workout training tip. In this video I’m going to show you how I use progressive overload to make steady progress from workout to workout. This is a follow up to the previous arm workout video that I posted earlier. I’ve been using the positions of flexion style of training in a lot of my workouts with great results. The first exercise is ez-bar bicep curls. This is a mid-range power exercise for the biceps. Last workout I worked up to 2 sets of 6 reps with 110 lbs. This workout I worked up to 2 sets of 6 reps with 115 lbs. So that’s a 5 pound improvement from my last workout. The next exercise is close grip bench press. This is the mid-range power exercise for the triceps. Last workout I did 225 lbs. this workout I did 235 lbs. That’s a 10 lb. gain from my last workout. You’ll notice that I keep my grip exactly shoulder width apart. Going closer then this will place excess strain on the writs and limit the amount of weight you can lift. Now I’m going to move on to ez bar preacher curls. This is the fully stretched exercise for the biceps. Last day I used 70 lbs. for 2 sets of 6. This day I used 80 lbs. for 2 sets of 6. A full 10 lb. gain from my last workout. You’ll notice that I’m using a close grip on the bar, this will work the outer head of the biceps and help to create more bicep peak. Next is the overhead one arm tricep extensions. This is the fully stretched exercise for the triceps. I went from using a 40 lb …
idk about your form
ya ur not supossed to bend ur back like that u got to much weight for urself there
Whats the bet this guy was quite big before ever hitting a gym?
:28 ur using ur back thats not good form us more of arms
your not suppose to do blah blah blah
look at this guy, he’s huge i think he knows what he is doing
check his site, he was skinny as when he was younger…
Holy shiiiiiiiiiiit there are a lot of retards that have commented here. Don’t post your opinion if you have limited experience other than what those pitifully small personal trainers have told you. Form is important but it doesn’t have to be perfect. It’s important to train at a high intensity if you want to make real gains which I imagine NONE of you have. Weak ass morons…
why is he swinging that bad form on those curls
Exactly right. Tha basic fact is that guys like Lee have strong supporting muscles and aslo have been working out for years and years. He knows what he can and cannot do.
man he is rocking the hell out of his body that is no way to do a curl
the curls were cheating by bringing the swinging motion using your back
Also, need to lower the weight if you can’t do a full range of motion with the biceps.
Form is more important that weight.
It’s important to have good form to avoid back injury. Yes, people like Arnold did swing curls and such. However, there are plenty of muscular people who are against swing movements and vice versa.
The bottom line is if you want to increase your risk of injury by doing so. I don’t so I guess I’ll be one the weak ones that can only curl a 40.
I find that his gains are VERY impressive.
Whenever I try to progress from a previous workout I would use the same weight but try 8 reps instead of 6 the next week, then after adding reps to about 10 I would add about 5 pounds on and start from like 6 reps, not adding 10 pounds immediately!!
Are his gains typical??
What mistake people make is that its more efficient to not swing and use good form.
It doesn’t matter but it just means your not doing it to the full potential. Meaning your lifting less weight that you actually are due to momentum. But then again… people use heavier weight when doing it so i guess it balances out.
that guys chest is massive.
loll, that shows of body-builders which carries out 4-6reps.4-6 = white fibres (fast contraction) and 8-12 = red fibres (slow contraction). How can they to increase their muscles with 4-6reps?
Is he doing these excersices so fast just to get the main idea of the excersise in your head .
I dont think so , my friends and I progress around the same rate as you.
I dont know his strategy but a very good way to lift is to do your workouts quickly. Not so quickly that you fatigue but quick enough where your blood is pumping.
Well i curl 65lb dumbbells and i don’t shake or throw the weight up,also i do the close grip at 245 and i don’t bounce it off my chest!I max out at 355 4 time,and the same i don’t bounce it of my chest,and i’m not weak or a moron!
He swings his body way too much.
Eddy, his gains are only typical when one STARTS a new exercise. On the first couple of workouts with a new exercise, you’ll notice you can go up in weight because you’re becoming more neurologically efficient at it. This then slows to the way you yourself normally progress. I bet he just started with this exercise order. If he made gains like this typically, he’d have been Mr. Olympia many years ago. I progress how you do also. Keep it up.
Cartroll, it’s best to do the reps fast, especially the positive, because faster reps are higher force reps. High force reps are high intensity reps. High intensity reps are the most effective. So with arms, do the positive reps in half a second, and the negative a little slower, like 1 second. With torso and leg exercises the range of motion is longer, so 1 sec. positive and 2 sec. negative is good. These speeds build your size muscle fibers the best.
menudo friki, PATETICO.
en el segundo 5, se pone todo tieso, erecto, sacando pecho como un niño agilipollado, menudo pringado.
Permitame decirle que sus videos son una autentica mierda.
when I do Bicep curls i don`t drop the bar all the way down, I drop it to about 135 degrees and lift it back up.
Try that and you will see that it`s way better