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Lee, I've heard that you do concentration curls before barbell curls in your biceps workouts.
My training partner says this is wrong, that you should always do concentration curls at the end of your biceps routine. Can you explain?
Tony, you are right, I have always done concentration curls prior to doing my barbell curls in my biceps workouts.
The reason for this boils down to a principle which I have followed from early on in my training: the pre-exhaustion principle. What pre-exhaustion refers to is a training principle in which you fatigue a muscle group first using an isolation exercise; then overload it by following it with a compound exercise.
In the case of the biceps, the concentration curls are the isolation exercise. An isolation exercise is an exercise which involves one muscle group. Concentration curls effectively isolate the biceps by eliminating the involvement of the frontal deltoids and supporting muscles.
A compound exercise on the other hand, involves more than one muscle group. Barbell curls involve not only the biceps, but the muscles of the frontal deltoids, and even the back muscles.
The concept then, is to tire out the biceps using the concentration curls, then immediately go to the barbell curls, where the frontal delts and back muscles assist the biceps in the completion of the movement, and effectively overload the biceps.
This is a very high intensity training principle, so your biceps muscles must be thoroughly warmed up before starting to avoid injury. I hope that this helps.
Until next time, stay healthy and strong.
Get lean, live lean!
Yours for a Lean Body,
Founder & CEO Of Labrada Nutrition
Lee Labrada Bodybuilding Talk | How To Stay Motivated To Grow.
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