Comments on: Build Huge Biceps With This Unique Exercise!

By: Keith Davis

Keith Davis — Sat, 30 Jan 2010 11:08:50 +0000

Hi Mark
This resistance at peak contraction is generating a lot of interest.
Notice you are using your new piece of kit… Marcy-MP3100-Smith-Machine.
Can’t quite see, does the machine use a weight stack or do you have to add normal weights to various sticky out bits?

Can you do a full workout with this machine… legs abs shoulders.
I don’t have room for this machine and other bits and pieces but I like the look of it looks safe – I’m getting tired of dicing with barbells on incline bench presses.

By: Sunil

Sunil — Wed, 27 Jan 2010 07:44:05 +0000

Hello Mark,

Mine biceps are not growing,i do follow progressive overload..should i do ez barbell curl instead of barbell curl or should i do mix..

By: cedric

cedric — Mon, 25 Jan 2010 18:33:23 +0000

Hey Mark and anyone else who may offer some input; this is a question that has been bothering me for a long time. Well I notice when I am doing any sort of exercise, on the motion of the exercise if I don’t go up all at the way or down all the way, I feel a bigger pump. For example on the bicep curl, I start at the bottom, but once the movement starts I am just going 95 percent up and then on the way down I don’t go all the way, I just continue the movement. I try to not get in the mode of locking the joints on the way down. Do you think this method is the right way to approach weightlifiting? Thanks again

By: Tom

Tom — Tue, 19 Jan 2010 12:03:18 +0000

Mark, what an excellent post. Do you think then that this exercise, or any other exercises for other body parts should be done with cables, and if it is possible to do with elastic bands or tubes ?

By: Sunil

Sunil — Mon, 18 Jan 2010 18:34:48 +0000

Mark can i do biceps with back,if i work the biceps and then the back,it is okkkkkk because i want to concentrate on the biceps,when i do back workout there is no more energy left for the biceps workout…..is this okkkk…..i will keep this workout in the end of the week that is on Friday,,,,so two days will be for the recover period,it will help the arm to grow….what u say?

Mon
CHEST/TRICEPS
TUES
LEGS

WED
OFF
THUR
SHOULDERS/TRAPS
FRI
BACK/SHOULDERS

is this OK…..i had downloaded the pdf…but i want to know is the split scientifically correct?

By: Sunil

Sunil — Sun, 17 Jan 2010 18:47:14 +0000

Actually i don’t need any exercise,i just want to know the above split is scientifically correct?

Mon
CHEST/TRICEPS
TUES
BACK/CALF
WED
OFF
THUR
LEGS/TRAPS
FRI
SHOULDERS/BICEPS

By: McBrain

McBrain — Fri, 15 Jan 2010 22:46:41 +0000

Hey Sunil, check out Marks TOTAL ANABOLISM book which you can download for freen from this site. This book has all the info you need…

By: sunil

sunil — Fri, 15 Jan 2010 18:15:16 +0000

Hello Mark,

Today was shoulder and bicep workout,first i do biceps and then after wards shoulder,but one problem after biceps workout i cant able to lift heavy weights because all the energy lost in biceps workout,should i split the workout to 5 days

Mon
CHEST/TRICEPS
TUE
BACK
WED
OFF
THUR
LEGS
FRI
SHOULDER
SAT
BICEPS

or should i follow the below workout

Monday – Legs
Tuesday – Chest and Calves
Wednesday – Rest Day
Thursday – Shoulders and Triceps
Friday – Back and Biceps
Saturday and Sunday – Rest Days

Mark actually i want to concentrate on BICEPS,already gain shoulders,traps,thighs,chest…..pls give me a 4 day split workout,pls mark….want to concentrate on biceps,it would be great if biceps is separated….

By: Mark McManus

Mark McManus — Thu, 14 Jan 2010 23:31:53 +0000

@Cliff, that’s great to hear man. That’s what this site is about.
@Anubis. I’m not sure if you’re asking me about training without weights or setting up a home gym. If you clarify what info you need, I’d be happy to help.
@Sunil. The plan is ok. For the specific exercises, download my free book and copy the exercises I have in there.
@Vivek. I like to start with biceps. Start the workout with the cables, then move on.
@Chris. I think you’re thinking of unique as meaning ‘new’. It isn’t a new exercise, but using a floor pulley with a preacher bench is a pretty unique way to stimulate the biceps.

By: chris

chris — Thu, 14 Jan 2010 18:54:39 +0000

I wouldn’t really call this unique, there a load of videos on youtube of this excersise.
But hey thanks for al the articles, they’re a great help, as well as the ebook.

By: vivek

vivek — Thu, 14 Jan 2010 12:28:17 +0000

thankx mark…..fr ur suggestion.but according to you what will be best to start with …..biceps first or triceps…..and where should i place cable preacher curls in my biceps workout…….my biceps workout start with 3 sets of chinups,4 sets of standing barbell curls,3 sets of incline dumbell curls,and last 3 sets of reverse curls……..

By: sunil

sunil — Thu, 14 Jan 2010 09:07:03 +0000

Hello Mark,
But iam doing biceps exercise two times a week,Tuesday and Friday
Tues iam doing back,back exercise involve biceps and then again on Friday iam doing biceps workout…..i want to concentrate on biceps,is this ok….if yes how much sets should i do for biceps and which exercises should i follow…..please help me….i will do biceps first and then shoulders…

Mon
Chest/Triceps
Tues
Back
Wed
Off
Thur
Legs
Fri
Shoulders/Biceps
Sat and Sun
Off

By: Anubis

Anubis — Thu, 14 Jan 2010 05:52:51 +0000

Yo Mark….
Have been seeing your stuff for a while…..Now I might sound silly and naive but heres the truth…..I’m 18 and in medical school and dont have access to a gym due certain constraints that I would not like to disclose. But I wanted to know that is there ANY way at all that I can start building by body right from the fundamental level at home?? You know, I dont even have biceps or whatever…..plus theres this man boobs problem…..No matter how much I try and cut down fat from my diet they just wont go!!…..Dude I’m pissed off bad!
Help me. And please make a few precise suggestions for my diet.

Thanks.

By: cliff

cliff — Thu, 14 Jan 2010 04:59:20 +0000

hey mark. just came across your site a few weeks ago and downloaded your total anabolism book. man, how awesome! i’ve been working out for a number of years and this is the best info i’ve ever read. i’m training with more intensity and better results in these last few weeks thanks to you than i have in the last few years! i love reading your articles. thanks bro
cliff

By: Mark McManus

Mark McManus — Wed, 13 Jan 2010 23:35:00 +0000

@Ben. No. If training THT style, 2-3 sets is good (replace EZ bar curls with these) alongside BB or DB curls. However, when the new program is developed, it’ll all be totally different so stick around for that.

By: Mark McManus

Mark McManus — Wed, 13 Jan 2010 23:32:14 +0000

@Carl. Very happy for you and your wife man. Super pleased to have helped played a role for you guys too. There’s no good reason not to include this in every biceps workout, so go ahead.
@Vivek. I actually like to work them on separate days. Biceps with abs works well for me. However, if you want to work them together, simply hit the muscle you want to prioritize first.
@Gael. So you’re sitting on the floor and curling the attachment, right? Seems ok. On the negative I would imagine you’d have some rotation at the shoulder joint as well to go into the fully extended position. It’s not optimal, but if it’s giving you resistance at the peak contraction point, go with it.

By: Mark McManus

Mark McManus — Wed, 13 Jan 2010 23:20:07 +0000

@Mitch @McBrain. Thanks guys.
@Sunil. Myself and many, many others have trained with 4 and 5 day splits for years with no negative impact to the CNS. Just keep the set volume low and your split is ok.
@Simon2. Good idea man.
@Robert. About the incline curl, that’s a point I’ve made for years before I heard anyone else making it. The arm starting behind the body allowed for better stimulation.
HOWEVER, compared with Cable Preachers, I think they got this one wrong. It’s a fact that max. fiber recruitment occurs in the fully contracted position (which is kinda obvious when you think about it). Having heavy resistance in this position is vital for maximal gains. The incline curl suffers from the same drawback in that there is hardly any resistance in this position. It cannot therefore provide better growth stimulation.

By: Ben

Ben — Wed, 13 Jan 2010 22:03:27 +0000

Mark, do you recommend us do this exercise for 6 sets, and no other exercise for biceps?

By: Gael

Gael — Wed, 13 Jan 2010 19:08:04 +0000

Hey Mark…i go to a gym where there is everything necessary to do this great exercise, but i can’t move the preacher bench….
So i was thinking about a way to include the same principles you explained, while doing my biceps workout this morning.
And i came with this : i used the machine used to do seated cable rows, but doing it like you work your biceps..
What do you think?

As it’s my first post on your blog, i have to say it : thanks for all the great stuff!!

By: Brian

Brian — Wed, 13 Jan 2010 16:48:15 +0000

Robert i think its great to be still lifting at 100,i will be glad to lift myself out of bed at that age,but will do my best.With marks help and advice who knows

By: vivek

vivek — Wed, 13 Jan 2010 11:10:39 +0000

hii mark…..thankx fr uploading dis….it really helped my bicep get pumped up…..but i have one question alwayz puzzling in my mind……in my arms day ……should i start with biceps and den triceps….or start with triceps and den biceps…….bcz my other friends in the gym goes fr triceps and then biceps………or should i cycle..biceps and triceps one week..and other week triceps and biceps………..plz help me mark …….to get out of this …..

By: carl shinkaruk

carl shinkaruk — Wed, 13 Jan 2010 01:24:41 +0000

Incorporated the preacher cable curl in my bicep workout yesterday.
Man………..I haven’t experienced a pump like that in a long long time!
One question: SHOULD THIS EXERCISE BE USED IN EVERY BICEP WORKOUT, OR IN CYCLES?
Thank you for what you bring to the table.
Since reading your books, and begining your program, my personal results are amazing.
My wife has begun your program as well, and she can’t believe how quickly she has become RIPPED!
Scarey stuff Mark…………keep it coming!

By: Robert Gresham

Robert Gresham — Tue, 12 Jan 2010 13:45:39 +0000

Thanks for all of the great information!

One question, Flex magazine this month compared the traditional preacher curl to the incline dumbbell curl and found that the IDC stimulated the bicep better by increasing the range of motion to behind the body stretching the long head allowing greater strength. Is it possible to modify the IDC for cables like you have the preacher curl?

By: Simon2

Simon2 — Tue, 12 Jan 2010 09:56:13 +0000

Interesting, I’ve just started doing these a couple of weeks ago for the very reason you mentioned, i.e. max resistance throughout, these really isolate the bicep well, you can really feel these. I had a suspicion you were going to mention cable curls when you anounced your experiment.
My gym doesn’t have a preacher bench so I just prop a flat bench at an angle with some plates in front of the pulley and kneel in front of it, seems to work well.
Be interesting to see the full routine Mark.
Cheers

By: Sunil

Sunil — Tue, 12 Jan 2010 03:48:16 +0000

Hello Mark,

Does the above 4 day split workout is OKKK,if not pls give me 4 day split workout but also do consider the CNS recovery,it takes 48 hrs for the CNS recovery,iam right?should i take an off on the every alternate days?

Mon
Chest/Triceps

Tues
Back

Wed
Off

Thur
Legs

Fri
Shoulders/Biceps

Sat and Sun
Off