Positions of Flexion Arm Workout - Biceps Triceps Forearms

http://www.leehayward.com/arm_workout.htm


One of the most effective workouts for building muscle in the arms is using a training technique called "Positions of Flexion". Which basically means training each muscle group through it's full range of motion; starting with a compound mid-range exercise, then moving on to an exercise that works the muscle in the completely stretched position, and then finishing with an exercise that works the muscle in the fully contracted position.
To give you an example, here is a typical bicep workout that Arnold used to do:
· Barbell Curls
(this is a mid-range exercise as most of the tension is on the biceps in the middle of the rep)
· Preacher Curls
(this is a stretched position exercise as most of the tension is on the biceps at the bottom or fully stretched position)
· Concentration Curls
(this is a peak contraction exercise as most of the tension is on the biceps at the top of the rep when the biceps are fully contracted)
Lately I've been focusing my own workouts around the "Positions Of Flexion" concept and the results have been awesome, I've gotten the most intense muscle pumps that I've felt in years. In the past I usually just focused most of my efforts around the big basic compound mid-range exercises, but by incorporating fully stretched movements and fully contracted movements I can tell that I'm working muscle fibers that are not getting touched with just basic compound lifts. POF training utilizes the best of both compound and isolation exercises to work the muscles through a complete range of motion.
EZ Barbell Curls
(mid range exercise)
2 x 6 with 110 lbs.

Close Grip Bench Press
(mid range exercise)
2 x 6 with 225 lbs.

EZ Barbell Preacher Curls
(stretch exercise)
2 x 6 with 70 lbs.

Overhead Dumbbell Extensions
(stretch exercise)
2 x 6 with 40 lbs.

Dumbbell Preacher Concentration Curls
(peak contraction exercise)
2 x 6 with 40 lbs.

Dumbbell Kickbacks
(peak contraction exercise)
2 x 6 with 40 lbs.

Plate Pinch Holds
Two 25 lb. plates

http://www.leehayward.com/arm_workout.htm

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[Gherman3991]

preacher curls are not a "Stretch" exercise.

[leemhayward]

@Gherman3991

Can you explain why they are not?

When you extend you arms all the way down you will fully stretch the biceps, hence it IS A Stretch Exercise. But I would love to hear your reasoning for why it's not...

[Gherman3991]

@leemhayward when your upper arm is in front of your body, it doesn't fully stretch the bicep at the top portion where the muscle inserts to the shoulder. when your upper arm is behind your body (like doing incline curls) it produces a full stretch. hold your arm out front, palm up. then, by keeping your arm straight, lower it down then behind you. you can feel the stretch all the way up to the front delt.

[leemhayward]

@Gherman3991

I agree that incline curls are another great stretch exercise, and like you said they stretch more of the upper insertion of the biceps. But that's not to say preacher curls are NOT a stretch move. If you do a set of standing curls and then do a set of preacher curls I'm pretty sure you'll be able to feel the difference and tell that the biceps stretch a lot more with preacher curls then they do with standing curls.

[chucocularo]

a little 2 much swing with those barbell curls MR..

[BeforeTheUnseen]

i thought rocking you body back and forth wasnt good and doesnt build muscle??

[mlittledude]

BREATHE SIR!!! lol



[Suablaug]

Keep it up. There are always going to be haters, but none with arms like yours.

[CaptainFr0st33]

yeah arm curls for the girls!!! lawl

[34birdcage]

what part did he actually do a curl??

[simson99w]

I am afraid 1:00 is not stretch position, but contracted position

[manwalkswithwolf]

cant u break or have problems with your back when swinging like that in the begaining