Positions of Flexion Arm Workout Exercises

http://www.LeeHayward.com


It's Lee Hayward here with another workout training tip.

In this video I'm going to show you how I use progressive overload to make steady progress from workout to workout.

This is a follow up to the previous arm workout video that I posted earlier.

I've been using the positions of flexion style of training in a lot of my workouts with great results.

The first exercise is ez-bar bicep curls. This is a mid-range power exercise for the biceps.

Last workout I worked up to 2 sets of 6 reps with 110 lbs.
This workout I worked up to 2 sets of 6 reps with 115 lbs.
So that's a 5 pound improvement from my last workout.

The next exercise is close grip bench press. This is the mid-range power exercise for the triceps.

Last workout I did 225 lbs. this workout I did 235 lbs.
That's a 10 lb. gain from my last workout.

You'll notice that I keep my grip exactly shoulder width apart. Going closer then this will place excess strain on the writs and limit the amount of weight you can lift.

Now I'm going to move on to ez bar preacher curls. This is the fully stretched exercise for the biceps.

Last day I used 70 lbs. for 2 sets of 6. This day I used 80 lbs. for 2 sets of 6. A full 10 lb. gain from my last workout.

You'll notice that I'm using a close grip on the bar, this will work the outer head of the biceps and help to create more bicep peak.

Next is the overhead one arm tricep extensions. This is the fully stretched exercise for the triceps.

I went from using a 40 lb. dumbbell last workout to using a 45 lbs. dumbbell this workout.

I like to alternate back and forth between bicep and tricep exercises for my arm workouts. This pumps up the arms like crazy.

And it also helps to keep your strength levels higher during your workout. Because while you are working the biceps the triceps are getting a rest, and then when you work the triceps the biceps get a rest.

Here I'm moving on to dumbbell concentration curls on the preacher bench. This is the peaked contraction exercise for the biceps.

I find this variation of concentration curls help keep the exercise stricter because you can't swing and use momentum to lift the weight.

Last workout I did 2 sets of 6 with a 40 lb. dumbbell, this workout I did 2 sets of 6 with a 45 lb. dumbbell. A 5 lb. jump in weight from my previous workout.

The last exercise of the workout is tricep dumbbell kick backs. They work the triceps the hardest in the fully peaked contraction position.

I like to do this exercise kneeling on a flat bench.

Last workout I used a 40 lb. dumbbell for 2 sets of 6 reps.
This workout I used a 45 lb. dumbbell for 2 sets of 6 reps.
So that's a 5 pound improvement from my last workout.

Using progressive overload basically means each workout you should try to do better then what you did for your previous workout.

You can either lift more weight, as I did here in this video. Or you can perform higher reps with the same weight.

Generally, you'll be able to make steady gains like this for several weeks. But eventually your strength will plateau and you'll struggle to keep improving from week to week. When this happens you should switch up your exercises and start the progressive overload process all over again with a new set of exercises.

So for example,

In place of ez barbell curls you may do standing dumbbell curls.

In place of close grip bench press you may do tricep push downs.

Instead of using preacher curls you could switch to incline bench dumbbell curls.

Instead of using overhead dumbbell extensions you could switch to lying ezbar tricep extensions.

Rather then doing dumbbell concentration curls and dumbbell tricep kick backs, you may do the same exercises using low pulley cable variation.

Basically just change up your exercises and then focus on making steady progressive gains until your strength levels plateaus again.

Eventually you'll rotate through a few different series of exercises and continue to make steady progress each rotation. Beating your personal best lifts from the previous time you used those same exercises.

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• arms
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[Neil6000]

I am not trying to be insulting but honestly, this was piss-poor form on every exercise.

You are using way too much weight for your ability and by doing the reps at such a fast cadence you are relying on momentum to carry you through the set.

You would build more muscle if you would reduce the weights, slow the reps way down, and concentrate on feeling the muscle work throughout the entire range of motion.

I think you fell into the trap of trying to show off for the camera...it happens.

[bigstickcop]

He swings his body way too much.

[arrayyanm]

Thank you lee. . .

[DuDe1040]

@Russellt0228 yes....

[Russellt0228]

@Neil6000 wtf are you talking about his form is great. wtf you want ppl to just stand there perfectly still?

[WatWudBeACoolUsrname]

ur gonna injure ur back but thats all you....

[saywow2002]

Guys sometime if you use proper form ONLY, you will be limited to less weights. I have personally experienced when I went out of form and used momentum, I lifted heavier and looked much bigger. Standing upright I can do 110lbs of bicep curls, using momentum and some swinging I went up to 135lbs. Good for short term but in long term it will injure your back. My advice, use proper form.

[mandisencool]

@Neil6000 that may be the case, but clearly, it seems to be working for him? he attends bodybuilding competitions

[TTTmiller]

yeah its a better workout

[RealDefentertainment]

when I do Bicep curls i don`t drop the bar all the way down, I drop it to about 135 degrees and lift it back up.

Try that and you will see that it`s way better

[djhuli]

menudo friki, PATETICO.

en el segundo 5, se pone todo tieso, erecto, sacando pecho como un niño agilipollado, menudo pringado.

Permitame decirle que sus videos son una autentica mierda.

[ProPlayMaker]

Cartroll, it's best to do the reps fast, especially the positive, because faster reps are higher force reps. High force reps are high intensity reps. High intensity reps are the most effective. So with arms, do the positive reps in half a second, and the negative a little slower, like 1 second. With torso and leg exercises the range of motion is longer, so 1 sec. positive and 2 sec. negative is good. These speeds build your size muscle fibers the best.