Ever since I completed the Practice Like Arnold Problem earlier this 12 months, I’ve been discovering new methods to problem myself and enhance. A kind of methods is thru powerlifting. I’m making ready for my first meet in just a few weeks. Moreover the fundamental squat, bench, and deadlift, I’m additionally coaching within the strict curl which has its personal occasions as properly, made in style by weightlifting legend C.T. Fletcher.
For those who don’t know, the strict curl requires the lifter to have their head, again, and butt in opposition to a wall. The lifter then takes the barbell or EZ-curl bar and waits for the choose to offer the beginning command. The lifter then curls the bar for a single rep whereas the pinnacle, again, and butt all keep contact with the wall. If any of these three factors come away from the wall, the carry isn’t any good. As soon as the load is curled, the choose then requires the lifter to decrease the load, then return it to the rack or flooring. The three judges then decide whether or not the try was profitable or not. Like within the conventional lifts, the load have to be moving into the correct path, and it will possibly’t come down until the choose provides the down command.
One of the best ways to coach for the strict curl is to do it, loads. Whereas placing in reps at some point, I inadvertently got here up with a way that helped me get stronger on the strict curl. My last set on curls would historically be a max set of 5 reps. Someday, I went to carry out this set, however I solely had three reps in me. Although it was irritating, I needed to take advantage of out of the set, so I stepped away from the put up that I exploit for my wall and carried out a pair extra units of fundamental curls. I failed once more earlier than I needed to, in order that made me much more pissed off, and I did just a few cheat curls by utilizing momentum to get the load up, then reducing it slowly. I then moved on with my session.
After the exercise was over, I assumed extra about that set and realized that I could have discovered a strategy to break a plateau. I had been caught at 115 kilos for my max single for a number of weeks. I made a decision I’d attempt to do a set just like the one I did that day for my subsequent few strict curl periods. I select a weight that appears like a five-rep max, and I do the next.
- Three strict curl reps.
- Three regular curl reps.
- Three cheat curl reps.
I put 12.5 kilos on my curl in a month. I went from 115 kilos to 127.5. At a body weight of 255 kilos, I used to be strict curling half of my body weight. You possibly can see the carry for your self within the video beneath.
Command Extra and Higher Development, Says C.T. Fletcher
That’s not a significant accomplishment for a lot of elite lifters, however I’ll take it with gratitude. I used to be ready to share my curling hack with the world, however I spotted that it might be sensible to get the validation of somebody who is aware of a factor or two in regards to the strict curl, C.T. Fletcher.
I’ve been blessed to work with C.T. on totally different articles previously, so I reached out to ask him about this technique of coaching, and I used to be fairly happy with myself when he mentioned that he appreciated what I used to be doing.
“I feel it’s a wonderful strategy. I like the way you’re working the strict curl in and doing extra as a result of that’s the one method you’ll get higher at it.” he mentioned. “However there are a few extra issues you are able to do on high of that.”
By this level, I’m all ears. The person who instructions his muscle tissues to develop was about to supply recommendation on how he turned one of many biggest curlers of all time. The primary tip he provided was so as to add extra of one other train he turned well-known for, the preacher curl.
“The important thing to the strict curl is that it’s a must to enhance the power of the biceps, and preacher curls are strictly arms. You’re not utilizing anything.” Fletcher likes utilizing the straight bar for preacher curls, however after all he doesn’t thoughts dumbbells, both. He curled 100-pound weights for reps in one in all his most well-known movies.
“Preacher curls will make it easier to get stronger and greater biceps.”
The opposite wasn’t a bodily hack. It was a psychological one.
“I don’t suppose anybody talks about this and even considers it. Among the finest issues I ever did was eradicate the wall in my head,” he defined. In different phrases, he would think about himself merely curling whereas standing, regardless that he was in opposition to the wall. He did this a lot that being in opposition to the wall was second nature to him. He by no means had to consider sustaining the three factors of contact as a result of it was computerized.
“It turns into second nature, and also you’ll get stronger from it.”
C.T. Fletcher Exercise For Larger Stronger Biceps
If you wish to attempt a pattern exercise with these tricks to get larger and stronger biceps, do that routine beneath.
- Strict Curl – 3 units of 5 reps (Go from mild to heavy on these.)
- Strict Curl/Regular Curl/Cheat Curls – 1 set of 9 whole reps.
- Straight Bar Preacher Curl – 3 units of 8 reps
- Dumbbell Preacher Curl – 3 units of 8 reps every arm
C.T. additionally credited utilizing old-school weights, higher often called “pig iron” for serving to him lay the inspiration for his unbelievable profession. He’s been working to create his personal line of pig iron so he can go that basis all the way down to the subsequent technology, like his son Samson, who’s been carrying on his legacy on the platform.
“He’s bought one other meet within the subsequent couple of months, I feel.”
Fletcher additionally has a complement line in growth that he hopes to share extra about within the close to future. For extra data, go to www.ctfletcher.com.