If your arm training is stagnate or you just want to try something new to blast the biceps, give this movement a try! I got it from Brian “The Colonel” Dobson, owner of Metroflex Gym. It is a Scott Curl followed immediately by a Preacher Curl. Your biceps and supinators have extremely poor leverage while performing Scott Curls (your elbows are perpendicular to the floor). Because of this, your arms fatigue rapidly. By immediately going into preacher curl (with improved leverage) following Scott Curls, you can push your biceps beyond failure and get the pump of your life.

How can I integrate this into my routine?

Simple, you curl ten reps each way, like in the video below. You should use a weight that is extremely difficult for ten reps on Scott Curls and then do ten reps of Preacher Curls using the same weight immediately after. Do this for four sets. You can also go beyond failure by doing a weight that will induce failure between 8-15 repetitions. Upon failure on Scott Curls, immediately follow suit with a matching number of Preacher Curls. Do this for 3-4 sets!

They say a picture is worth a thousand words, I say a video is worth ten thousand words. To get a better understanding of what I am talking about, check this out:

Muscle and Fitness did a great article on Powerbuilding as described in our ebook, Metroflex Gym Powerbuilding Basics.

Metroflex Massive HERE.

I want to congratulate one of my clients, Donny Purdon, who just completed a 12 week program and made great gains. Donny showed great mental toughness and dedication. During the course of the 12 weeks, he went from not having a physical job to having a very physical job of heavy lifting and mandatory overtime. Donny’s dedication and mental toughness showed that where there is a will there is a way! Great job, Donny.

In his own words:

"Josh I owe you a large amount of thanks and appreciation for helping me find myself in this sport. I learned A LOT from you about myself, cause i wasn't really sure about the whole science of powerlifting but after gaining guidance from an experienced lifter I feel like that balls now rolling. As far as the testing this week, the results were phenomenal and far above what I thought they were going to be. My max bench is 365, squat is 460, deadlift is 480. And that's current maxes. That's 180 lbs on my overall total. As you know my beginning maxes was bench 335, deadlift was 425, and squat was 365. Just to throw this in, my overhead press was 235 but now its at 265. Pretty impressed with the results. Thank you very much. Your greatest protege!"

Keep up the great work, Donny!