Armed For Battle

Toney Freeman revamped his guns to assault the stage
43 shared this

BULGING BICEPS

BARBELL CURL

  • “Big biceps aren’t about how much weight you can curl; they’re about using perfect form and making sure you aren’t using delts, back or anything besides the biceps.”
  • “I put my elbows in front of my body, almost resting on my lats, and curl up slowly and contract hard at the top.”
  • “I like to keep barbell curls as a standard in my biceps routine; machines, not so much. That fixed position doesn’t feel right to me, because my arms are so long.”

ABCS TO THE PERFECT ALTERNATING DUMBBELL CURL

  • Supinate your wrists on the way up.
  • Get that peak contraction at the top of every rep.
  • Let gravity pull the arm down slowly, don’t drop the weight back to the starting position.
  • Lower the dumbbells to the point right before your arms are straight. This will keep the tension on the biceps, and constant tension equals more muscle growth.

Advertisement

ONE-ARM PREACHER CURL

  •  “This is an advanced exercise that I use for peaking and shaping the biceps.”
  • “My biceps training is tailored toward adding height and width. I’m not looking for north and south, I’m after that east and west.”
  • “You lose some of the resistance at the top, so you want to keep the biceps working by flexing hard.”
  • “Arnold used this exercise for peaking, but this is a great ending movement for overall biceps development. I make sure I’m spent by the time

CONCENTRATION CURL

  • “Arnold used this exercise for peaking, but this is a great ending movement for overall biceps development. I make sure I’m spent by the time I get to this to totally exhaust the muscle.”
  • “This can help develop a greater mind-muscle connection. That’s why I don’t train covered up: I want to see my muscles move and make sure they’re pumping and shaping up right.”
  • “If I can’t make a muscle while I’m curling, I’m going too heavy. It’s imperative to form a solid mind-muscle connection that will work every area of the muscle.”

Click NEXT PAGE to see how the X-Man trains his triceps! >>

More about: 

Pages

Topics: 

Comments

comments powered by Disqus