Post by Tim Wescott on Feb 3, 2004 9:55:09 GMT -5
"The Secret To Huge Biceps"
by Mr. Olympia -Larry Scott
Scott curls are the best exercise for building biceps I have ever seen. I am going to take the liberty of calling them Scott curls even though I didn't invent the exercise I have to give credit to Vince Gironda for that. . Over the years however, I have perfected the design of this little bench to where it is as close to perfection as anything I’ve ever used.
The normal flat faced bench is not very good for biceps. but let's assume you have a bench with at least a convex face. The key to this exercise working its charm requires a few specifics.
The exercise should always be done standing so you can get your hips under you when you are doing heavy DB and EZ curls. The most effective system is a tri-series as follows:
First get a set of dumbbells with which you can just make 6 reps. Then get a barbell that is about 70% of the weight of the dumbbells.
Finally get an EZ curl bar and load it with 80% of the weight of the dumbbells. For example I use 70 lb dumbbells, a 100 lb barbell and 120lb on the EZ curl bar.
It is best if you have a training partner for this exercise because it establishes your pace.
Start off with the DB curls. This exercise is done in a fairly loose style. Don't get the armpits down on the bench, but position the elbows just a little lower than the crown of the bench. For this to work, the face of the bench needs to be not only curved but short enough to keep the dumbbells from hitting the bottom of the bench. It doesn't matter if you cheat to get the dumbbells up. You do however, need to let the dumbbells all the way down and completely uncurl the wrists at the bottom of the exercise. It is okay to pull back with the shoulders to assist in getting the weight back up to the top of the exercise.
The 6th rep should really be tough. In fact it should be just about the last rep possible even on the first series. Once at the top of the 6th rep you then need to do at least (4) 1\2 rep burns. Just let the weight down to the point that it is going to fall and bring it back up again. If your bench has a flat face, It hurts your forearms and elbows. You need to have the rounded face for this to work its charm.
Next, set the DB's down and immediately, with no rest, pick up the barbell with a wide grip. Appx. 4 inches wider than your shoulders. You should have the palms heavily chalked to keep them from slipping. Nestle the armpits clear down on the bench. (the bench needs to be well padded on the crown to eliminate any armpit pain). Let the feet go forward so you are really resting on the bench with the body.
Slowly lower the BB with the wrists curled until you come to the complete bottom of the exercise. Uncurl the wrists totally. Then with no movement of the upper body whatsoever, slowly curl the wrists and force your arms to come up. Do not cheat even a smidgen. Look for ways to make this BB exercise of the series even more strict. The bar will come up very slowly, but it will come up. You must have faith and be willing to endure the pain of this exercise. It is excruciating. But it is the heart of the series. Don't cheat at all. Do 6 reps with 4 burns on the top as you did with the DB's.
Set the barbell down and immediately pick up the EZ curl bar with a reverse grip. The weight should be so heavy you can just barely make 6 reps. Your armpits are not down on the bench for this movement. The form is very similar to the one you used for doing the DB curls. You are trying to use a heavy weight on this exercise just as you were on the DB curls. Do 6 reps and 4 burns with the EZ curl bar also. This is one series. You can then rest only long enough for your partner to do his series. You should do anywhere from 3 to 5 series. It is a killer. But you wont believe how much progress you will make on your biceps development. I know of nothing like it to build incredible Biceps.
by Mr. Olympia -Larry Scott
Scott curls are the best exercise for building biceps I have ever seen. I am going to take the liberty of calling them Scott curls even though I didn't invent the exercise I have to give credit to Vince Gironda for that. . Over the years however, I have perfected the design of this little bench to where it is as close to perfection as anything I’ve ever used.
The normal flat faced bench is not very good for biceps. but let's assume you have a bench with at least a convex face. The key to this exercise working its charm requires a few specifics.
The exercise should always be done standing so you can get your hips under you when you are doing heavy DB and EZ curls. The most effective system is a tri-series as follows:
First get a set of dumbbells with which you can just make 6 reps. Then get a barbell that is about 70% of the weight of the dumbbells.
Finally get an EZ curl bar and load it with 80% of the weight of the dumbbells. For example I use 70 lb dumbbells, a 100 lb barbell and 120lb on the EZ curl bar.
It is best if you have a training partner for this exercise because it establishes your pace.
Start off with the DB curls. This exercise is done in a fairly loose style. Don't get the armpits down on the bench, but position the elbows just a little lower than the crown of the bench. For this to work, the face of the bench needs to be not only curved but short enough to keep the dumbbells from hitting the bottom of the bench. It doesn't matter if you cheat to get the dumbbells up. You do however, need to let the dumbbells all the way down and completely uncurl the wrists at the bottom of the exercise. It is okay to pull back with the shoulders to assist in getting the weight back up to the top of the exercise.
The 6th rep should really be tough. In fact it should be just about the last rep possible even on the first series. Once at the top of the 6th rep you then need to do at least (4) 1\2 rep burns. Just let the weight down to the point that it is going to fall and bring it back up again. If your bench has a flat face, It hurts your forearms and elbows. You need to have the rounded face for this to work its charm.
Next, set the DB's down and immediately, with no rest, pick up the barbell with a wide grip. Appx. 4 inches wider than your shoulders. You should have the palms heavily chalked to keep them from slipping. Nestle the armpits clear down on the bench. (the bench needs to be well padded on the crown to eliminate any armpit pain). Let the feet go forward so you are really resting on the bench with the body.
Slowly lower the BB with the wrists curled until you come to the complete bottom of the exercise. Uncurl the wrists totally. Then with no movement of the upper body whatsoever, slowly curl the wrists and force your arms to come up. Do not cheat even a smidgen. Look for ways to make this BB exercise of the series even more strict. The bar will come up very slowly, but it will come up. You must have faith and be willing to endure the pain of this exercise. It is excruciating. But it is the heart of the series. Don't cheat at all. Do 6 reps with 4 burns on the top as you did with the DB's.
Set the barbell down and immediately pick up the EZ curl bar with a reverse grip. The weight should be so heavy you can just barely make 6 reps. Your armpits are not down on the bench for this movement. The form is very similar to the one you used for doing the DB curls. You are trying to use a heavy weight on this exercise just as you were on the DB curls. Do 6 reps and 4 burns with the EZ curl bar also. This is one series. You can then rest only long enough for your partner to do his series. You should do anywhere from 3 to 5 series. It is a killer. But you wont believe how much progress you will make on your biceps development. I know of nothing like it to build incredible Biceps.
