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Curls - Hybrid Training For Incredible Biceps!
barbell curl is NOT the most efficient way to
build massive biceps. With this Hybrid Training exercise,
you're going to learn how to add additional targeted resistance
to the barbell curl to hit the biceps MUCH harder and build
more muscle faster!
Want to build muscle faster? "Hybrid Training" is a powerful new concept
in weight training that combines TWO separate forms of resistance into ONE single
exercise to dramatically increase the muscle-building power of both!
After releasing the full
"Hybrid Training" book in Novemeber, the response has been just tremendous!
But for those who want to experience this extraordinary technique for themselves
before unleashing the full power of ALL the exercises in the book, I've decided
to go ahead and turn a sample exercise loose!
This exercise is the Cable-Barbell
Curl and it's going to turn your biceps into mush and then into mountains!
So What is "Hybrid Training?"
is a technique that allows you to use TWO distinct forms of resistance in ONE
exercise. Why is that good? Because standard exercises have limitations due
to your body's biomechanics.
When you do a barbell curl,
you can only use as much weight as your biceps can handle IN THE WEAKEST PART
of the exercise, which is when your elbows are bent 90 degrees.
So if you're only use as
much resistance as you can handle when your muscles are at their weakest, don't
you think you're shortchanging yourself when it comes to strength and muscle-building?
With this "Hybrid Training"
exercise, you're going to dynamically alter the resistance AS YOU'RE DOING THE
EXERCISE. When you start, you'll be curling the barbell as usual. But the moment
you pass that "weak point" and your biceps are mechanically stronger,
the resistance will INCREASE, dramatically ramping up the muscle-building power
of the exercise.
This will happen because
you will be attaching a cable (or elastic training band) directly to your barbell.
I'll give you detailed instructions on how to do that after you learn how to
perform the exercise.
This combined targeted resistance
means you'll be matching the actual strength curve of the barbell curl MUCH
closer (using more resistance when the biceps are in a stronger position). This
means MORE muscle growth and more strength because you're pushing biceps to
the limit through a MUCH greater range of motion.
How To Do It:
First, you will attach a
low-pulley cable to the EZ bar or regular straight barbell (this is explained
in detail below). Reach down and pick up the bar, taking a shoulder-width grip
on the bar. Use a light to moderate weight on the bar and a light weight on
the cable machine - you'll know why you need to start light after doing a few
reps of this!
Now take a big step back.
This big step changes the angle of resistance that the cable will provide. Rather
than pulling it straight up and down, you'll be pulling it up and back.
This is more effective because
the barbell curl is NOT a straight up and down movement but is actually an semi-circular
arc type of movement. Pulling the cable up and back means you're pulling directly
backwards towards your face. In the standard barbell curl, you get NO backwards-pulling
tension at the top and have to focus on squeezing the biceps hard yourself.
With this direct angled tension, you simply won't have a choice and the tension
stays on HARD!
Now begin the curl movement.
Keep your knees slightly bent, your core tight and your head looking straight
forward. Because of the cable pulling you forward, you will need to lean back
a little as you perform the exercise.
During the first 2/3 of
the range of motion, the cable is not actually moving very much. But as you
come towards the top 1/3 of the range of motion, you'll notice the cable curl
portion kicking in MUCH more.
As you come to the top,
as I mentioned above, you're actually pulling the cable directly towards your
face, dramatically increasing the tension on the biceps at the top. This is
very useful because you get increasing resistance only AFTER the sticking point
(the weakest point) of the exercise.
The biceps are biomechanically
stronger in this top range of motion and can handle (and will thrive on!) the
increased resistance that you're providing them.
Hold for a 2 count at the
top, squeezing the biceps hard, then lower slowly. Repeat for as many reps as
you can do with good form then adjust the weight for your next sets, if you
How To Do This Exercise With Bands:
This exercise can also be
done using a band attached to a solid object in front of you and looped around
the bar (explained below). Use a light-tension band the first time you do this
exercise to get a feel for how it's done.
Here's a link to a site
where you can get high-quality training bands for great prices. Bands are especially
useful if you're training at home and don't have access to cable equipment.
I HIGHLY recommended these bands as training tools. They're very versatile and
Now, take a big step back
to get some tension on the band at the start of the movement. Perform the curl
exactly as described in the previous exercise, bringing the barbell towards
your face and squeezing hard at the top. The increasing tension in the band
puts a powerful contraction on the biceps at the top.
How to Attach the Cable To the Barbell
It's a very simple process
to attach a cable to a barbell. All you need to do is loop the cable around
the bar and clip it back onto itself. There will be pictures of this process
at the link below.
- First, get the barbell
set up and place it in front of the cable to be used.
- Next, pull the cable out and loop it once around the bar (in the very center)
- Clip the cable right back onto itself at a point right next to the bar (the
weight on the cable stack will automatically tighten up the loop)
The only downside to this
setup is that the cable may slide around on the surface of the bar if the bar
tilts during the exercise as it has nothing to grip on. If you have a small
towel, you can very easily place this on the bar first, then loop the cable
on top of the towel. This will help keep the cable from moving or sliding around
on the bar.
As a general point, you
will almost ALWAYS use less weight on the cable than you will on the barbell.
For example, when doing cable-barbell curls, you may use 70 lbs on the bar and
30 lbs on the cable.
How to Attach Bands
To use a band with this
exercise, you just need something solid to anchor the band onto. This can be
a weight machine or a railing or even a dresser leg at home! It just needs to
basically be an immovable object.
It's a simple process to
securely tie the bands onto a rail or post - you will use what is called a bale
hitch. And you don't need to be in the Navy to figure out how to use it!
To do the bale hitch, loop
the entire band around the solid object. You have the two ends in your hands.
Now pull one end through the loop of the other end. When you pull that end all
the way through so the loop tightens up, it creates a secure hitch.
Make this attachment low
to the ground for the band-barbell curl. For the barbell, just loop the other
end around the barbell and move it to the very center of the bar. There's no
need to hitch it onto the barbell - the tension on the band during the exercise
will keep it in place.
The first time you perform
this exercise, get ready for an eye-opener! It may not look like you're using
much weight on the bar or on the cable but the combined result is huge. The
difference in the critical muscle-building tension on the biceps is astonishing!
Give this exercise a try
in your next bicep workout. Then imagine the results you can get in your ENTIRE
BODY when you put the full power of "Hybrid Training" into effect
on every single bodypart!
To view pictures and video
of this exercise in action and to see how to attach cables and bands to barbells,
click on the following link:
And to learn more about
"Hybrid Training" and grab your copy of the full book, click here
Nick Nilsson is Vice-President
of the online personal training company BetterU, Inc. He has a degree in Physical
Education and Psychology and has been inventing new training techniques for
more than 16 years. Nick is the author of a number of bodybuilding eBooks including
"Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've
Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!"
and "The Best Abdominal Exercises You've Never Heard Of" all available
He can be contacted at email@example.com.