By Dennis B. Weis "The Yukon Hercules"
If you have been bodybuilding for any length of time then most likely
you have been asked How big are your arms? The degree of arm size
development that you possess seems to be a badge as to your worthiness
as bodybuilder. Without question then it is important to use exercises
which will stimulate the most amount of size and development in
the arms in the shortest time possible.
One particular bicep exercise that will help
to accomplish this is The "Perfect Curl". I learned about
this exercise many years ago in a private personal training seminar
conducted by the "iron guru" the late Vince Gironda.
Vince described how to do "The Perfect
Curl" (or complete curl). The first part of "The Perfect
Curl" (using a straight bar and a shoulder width handspacing)
begins with the elbows resting on the pelvis or hip bones with the
arms hanging straight and the upper torso inclined with the head
and shoulders just back of the hips. This particular starting position
will actively stimulate the lower insertion of the biceps as the
barbell is curled upward the first 10-12 inches.
The second part of "The Perfect Curl"
kicks in as the barbell is continuing to be curled upward and the
upper torso (head and shoulders) begins to travel forward to an
erect (or vertical) position. This part of the curl involves the
belly of the biceps.
The third part of "The Perfect Curl"
concludes with the upper torso (head and shoulders) moving slightly
forward from an erect (or vertical) position and the bar is curled
upward to completion. When the torso is slightly forward from vertical
at the completion of the upward phase of the curl it creates a maximum
peak contraction in the biceps. Cramp the barbell into the top curl
position and contract the biceps for all they are worth for a second
and then reverse the proceedure as you lower the barbell to the
starting position. This completes one rep! Each rep should take
approximately 6 seconds to complete.
Always use a poundage that you can handle in
the form described above, perhaps with about 60 percent of your
maximum single barbell curl. Vince would suggest doing one of the
following sets and reps schemes: 6 sets of 6 reps, or 8 sets of
8 reps and finally 10 sets of 10 reps. Rest-pause 20-30 seconds
between each set of the chosen set and rep scheme. I assume that
you are aware of the necessary training frequencies when training
arms so I will not make mention of it here. Enjoy!