Biceps challenge...The other day I went for a walk with my mother, and was telling her about my adventures in strength training. I fully admit to taking the slow route here, folks. I started by building up strength in my shoulders, and as that has now become a normal part of the routine, I've begun to add other exercises.
Like the standard bicep curl.
I was so proud of myself too. I'd built up to a whole 5 lbs. per side! Yes, this was big news for me, considering I started out with my 3 lbs. weights.
My mom, proud of my progress, had a suggestion that I'm going to share with you (along with the usual caveat that I'm not a trainer, I have no training in sports medicine, or the like. I'm not a doctor). My mom IS a personal trainer, and is always great to go to for suggestions on simple tweaks that I can do at home.
You'll need two hand weights in varying sizes (ex. 3 and 5 lbs., or 5 and 8 lbs.). The lower weight should be something you could curl 8-10 times without having to stop for a break. The heavier weight should be heavy enough that your muscle is exhausted within 3-4 repetitions.
So here it is, a small modification that can make a world of difference. Start with the lesser of the two weights. Starting with your right arm, do your standard bicep curl 5-6 times. Then immediately switch to the heavier weight for 2-3 curls.
Switch to your left arm, and repeat the routine starting with the lighter weight.
You'll go though the whole routine 2 times to start with. According to my mother, this will actually help you build up your strength a faster than doing 2-3 sets of 8-12 repetitions of a lighter weight. The key is to fatigue the muscle.
At first I wasn't so sure, but I gave her suggestion a try, and was amazed at the result. After going through this routine only a few times, I can already lift the heavier weight 4 or 5 times, instead of just 2 or 3.
I've even tried it with a tricep press. I'll have to let you know how that one goes after I give it a few more times.
So, what have you done recently to challenge yourself and go a little further?
Labels: healthier you