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Chest and Biceps Workout - Tempo & Form

Posted on March 18, 2014 by Lee Malone There have been 0 comments

Turning Negatives into Positives with this Chest and Biceps workout

I wanted to share with everyone a recent training session I had last Saturday with my prep coach Jamie.  As I stated in my 8 weeks out article my training has changed and we’ve upped the reps and included FST-7 and drop sets; its grueling and I love it. However, last Saturday I made the trip up to Preston to train with Jamie at SAS Gym (Size and Symmetry) and so he could check my current condition in the run up to my show. I expected us to train in a similar way to how we have been throughout his prep, however we mixed things up and really focused on the tempo of the exercises that we were doing. In particular we focused on the static (isometric) and negative (eccentric) contraction. We took this approach to the full workout, chest and biceps and I can honestly say the next 2 days reminded me of the very first time I did a chest and biceps workout! I was lucky to be sipping on my Bodybuilding Warehouse 8:1:1 BCAAs otherwise the DOMs that I would have had that night and the next day would have been ridiculous.

So, the approach we took was to explode on the positive (concentric) contraction, squeeze and hold the static (isometric) contraction for 2-3 seconds to really get the muscles full of blood and to slow the negative (eccentric) contraction right down to 5 seconds. The pump was amazing and you’ll find that every set is a lot longer than your normal sets as your time-under-tension is a lot longer with this style of training.

Lee article pic

The Workout (Chest & Biceps) -

5 minute warm up on cross trainer & stretching

2 light warm up sets on incline hammer strength press

Hammer strength chest press – 5 sets x 12 reps

Incline smith machine – 4 sets x 12 reps

Incline cable flyes – 4 sets x 12 reps

Standing dumbbell curls (with Fat Gripz) 4 sets x 12 reps (on each arm)

Hammer curls (with Fat Gripz) 4 sets x 12 reps

Barbell curls 4 sets x 12 reps

I can honestly say that this was one of my favourite workouts and as a result I’ve taken this approach with all my training this week, leg day was brutal! Hitting good tempo with correct form will lead to strength and size improvements over the guys throwing around the heaviest dumbbells they can manage for 6 reps with poor form.

By Lee Malone


This post was posted in Athletes and was tagged with bicep, Bodybuilding, chest, mass, strength, Training, workout

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