Building Better Biceps

[Mariko78]

One of the biggest mistakes lifters make is to start the movement by launching the bar or dumbbell with momentum. Creating momentum at the waist causes the lifter to lean back, moving the tension from the biceps to other muscle groups. Lifters often cheat at biceps exercises when it gets most difficult, usually at the 90-degree angle. However, working through that sticking point will truly enhance overall improvement in the biceps. The desire to cheat by launching the weight with momentum is natural, but the best results will come if you force yourself to work harder when it gets harder

 

[Kenny Croxdale]

One of the biggest mistakes lifters make is to start the movement by launching the bar or dumbbell with momentum. Creating momentum at the waist causes the lifter to lean back, moving the tension from the biceps to other muscle groups. Lifters often cheat at biceps exercises when it gets most difficult, usually at the 90-degree angle. However, working through that sticking point will truly enhance overall improvement in the biceps. The desire to cheat by launching the weight with momentum is natural, but the best results will come if you force yourself to work harder when it gets harder

Markio,

I admire your taking time to study and research information. However, it's not black and white.

There is a time and place in a program for cheating a movement.

Only 30% of A Movement Overload the Muscles

Dr. Gideon Ariel's research has demonstrated what we already know; ONLY 30% of an exercise overload the muscles in an exercise.

That means that 70% of the movement under loads the muscle in a movement.

While the muscles do obtain some benefit from under loaded movements (something better than nothing), a greater training effect occurs when muscles are overloaded.

The overload stimulates growth.

90-degree Angle

The 90 degree angle of the bicep curl is where the greatest overload occurs.

That because the weight is further away from the body's center of gravity.

The further away the weight is from the center of gravity, the greater the load (torque).

Biceps Curl Overload

Thus, the greatest overload in a biceps curl is at the 90 degree angle.

Under Load

At the bottom and top of a biceps curl, the muscle is under loaded.

Cheating Curls

Generating momentum in a cheating curl allows you to overload the biceps more so in the bottom and top part of the curl.

This is one method of insuring the biceps are overload to a greater extent throughout a greater range of the movement.

Arnold's Cheat Curls
Bodybuilding.com - The Real Reasons Arnold's Physique Was Ahead Of Its Time.

"If you've read anything about his biceps training, you know that cheat curls were one of his favorite size builders."

Maximizing Results

One of the keys to maximize the potential in a movement is to overload the muscle/muscles to a greater extent throughout the full range of the movement.

Effective Supeset Method

1) Preform Strict Curl to failure.

2) With out stopping, preform Cheating Curls to failure.

Other Methods

There are some other training method of overloading the bottom and top end in a bicep movement. Cheating Curls are one of them.

Kenny Croxdale

 

[sciguy]

It is my opinion that a slight cheat at the bottom but quickly controlling the movement after that on the way up is beneficial for preserving the bicep tendon. I obviously don't mean swinging. Nice controlled movements most of the way up and a good controlled negative. Just the very bottom portion I believe accelerating a little more can be a good thing

 

[Dr.G]

cheating will overload the biceps at the low position but also it can cause injury.
a better way is to use slow negatives. some cable movements also ensure tension on a wider angle range and/or on different angle range.

 

[ldzp]

Mutant Series 4 Ep #8 "Hour Arm Marathon" / Music by Mustafa YAZICIOGLU - YouTube


doo it