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A few years ago I wrote an article for another website which discussed progression. As I stated in that article most people only consider progression in terms of weight, and reps. The fact is there are many more ways to be progressive with your training. Some may consider adding volume as another way to be progressive, but most don't consider shortening rest periods, changing angles, slowing cadence, adding intensity techniques as progressive training.
Since the Intense Set of the Month contest is all about bicep training I thought I'd throw out an outside of the box progressive workout using one of the tools that is sponsoring the contest; Fat Gripz. As many of you know Fat Gripz hit the scene a several years ago as a tool that you could snap onto a bar and instantly turn that bar into a "Fat Bar". Now Fat Gripz has made and "Extreme" Fat Gripz. You might not thick much about a thicker grip, but to me I thought that this would be great for an outside the box training routine. Here it goes:
On this program you would train every other day. Here is the split:
Day 1 Heavy Chest, Triceps and Shoulders/ Light Back
Day 2 Light Legs and Light calves/ Heavy Biceps
Day 3 Heavy Back/ Light Chest, triceps and Shoulders
Day 4 Heavy Legs and calves/ Light biceps
*On the first exercise on the "Heavy" day use the same weight throughout the cycle unless it feels light. This is unlikely. Go through this cycle once, or twice. If you go through a second time use a heavier weight than you did the first time.
Week 1 Heavy Day
EZ Bar Curls (No Fat Gripz) warm up until you get to a weight that you can do for 15 reps. Use that weight for 2 sets of 10. Hold the weight in the contracted position for 5 seconds, then lower in 5 seconds. When you get to the bottom raise up and contract quickly. When you hit failure rest for 5 deep breaths, then go again for 3-5 more reps. That is one set. Rest 1.5 minutes between sets.
EZ Cable Curls-2 sets of 12. On these do pumping sets. On the last set do a triple drop and try to get as much blood into the muscle as possible. Stretch after doing the drop set. Rest 1 minute between sets.
Week 1 Light Day
Reverse or Rope Hammer Cable Curls 7 sets of 12 These should be pumping sets. Just try to get a lot of blood in the muscle. Stretch between sets. Rest 1 minute between sets.
Week 2 Heavy Day
EZ Bar Curls (Original Fat Gripz) warm up until you get to a weight that you can do for 15 reps. Use that weight for 2 sets of 10. Hold the weight in the contracted position for 5 seconds, then lower in 5 seconds. When you get to the bottom raise up and contract quickly. When you hit failure rest for 5 deep breaths, then go again for 3-5 more reps. That is one set. Rest 1.5 minutes between sets.
EZ Cable Curls (Original Fat Gripz) 2 sets of 12. On these do pumping sets. On the last set do a triple drop and try to get as much blood into the muscle as possible. Stretch after doing the drop set. Rest 1 minute between sets.
Week 2 Light Day
Reverse or Rope Hammer Cable Curls 7 sets of 12 These should be pumping sets. Just try to get a lot of blood in the muscle. Stretch between sets. Rest 1 minute between sets.
Week 3 Heavy Day
EZ Bar Curls (Extreme Fat Gripz) warm up until you get to a weight that you can do for 15 reps. Use that weight for 2 sets of 10. Hold the weight in the contracted position for 5 seconds, then lower in 5 seconds. When you get to the bottom raise up and contract quickly. When you hit failure rest for 5 deep breaths, then go again for 3-5 more reps. That is one set. Rest 1.5 minutes between sets.
EZ Cable Curls (Extreme Fat Gripz) 2 sets of 12. On these do pumping sets. On the last set do a triple drop and try to get as much blood into the muscle as possible. Stretch after doing the drop set. Rest 1 minute between sets.
Week 3 Light Day
Reverse or Rope Hammer Cable Curls 7 sets of 12. These should be pumping sets. Just try to get a lot of blood in the muscle. Stretch between sets. Rest 1 minute.
Week 4 Heavy Day
Reverse EZ Bar Curls (No Fat Gripz) warm up until you get to a weight that you can do for 15 reps. Remember you I still want the same weight as last time. You may not be able to hit 10 reps, but get as many as you can. Hold the weight in the contracted position for 5 seconds, then lower in 5 seconds. When you get to the bottom raise up and contract quickly. When you hit failure rest for 5 deep breaths, then go again for 3-5 more reps. Do this until you reach 10 reps. This may mean you have to do more than one rest pause. That is one set. Rest 1.5 minutes between sets.
Reverse Cable Curls (No Fat Gripz) 2 sets of 12. You do not need to use the same weight as you did on regular cable curls. On these do pumping sets. On the last set do a triple drop and try to get as much blood into the muscle as possible. Stretch after doing the drop set. Rest 1 minute between sets.
Week 4 Light Day
EZ Bar Cable Curls 7 sets of 12. These should be pumping sets. Just try to get a lot of blood in the muscle. Stretch between sets. Rest 1 minute between sets.
Week 5 Heavy Day
Reverse EZ Bar Curls (Original Fat Gripz) warm up until you get to a weight that you can do for 15 reps. Remember you I still want the same weight as last time. You may not be able to hit 10 reps, but get as many as you can. Hold the weight in the contracted position for 5 seconds, then lower in 5 seconds. When you get to the bottom raise up and contract quickly. When you hit failure rest for 5 deep breaths, then go again for 3-5 more reps. Do this until you reach 10 reps. This may mean you have to do more than one rest pause. That is one set. Rest 1.5 minutes between sets.
Reverse Cable Curls (Original Fat Gripz) 2 sets of 12. You do not need to use the same weight as you did on regular cable curls, but go as heavy as you can. On these do pumping sets. On the last set do a triple drop and try to get as much blood into the muscle as possible. Stretch after doing the drop set. Rest 1 minute between sets.
Week 5 Light workout
EZ Bar Cable Curls 7 sets of 12. These should be pumping sets. Just try to get a lot of blood in the muscle. Stretch between sets. Rest 1 minute between sets.
Week 6 Heavy Day
Reverse EZ Bar Curls (Extreme Fat Gripz) warm up until you get to a weight that you can do for 15 reps. Remember you I still want the same weight as last time. You may not be able to hit 10 reps, but get as many as you can. Hold the weight in the contracted position for 5 seconds, then lower in 5 seconds. When you get to the bottom raise up and contract quickly. When you hit failure rest for 5 deep breaths, then go again for 3-5 more reps. Do this until you reach 10 reps. This may mean you have to do more than one rest pause. That is one set. Rest 1.5 minutes between sets.
Reverse Cable Curls (Extreme Fat Gripz) 2 sets of 12. You do not need to use the same weight as you did on regular cable curls, but go as heavy as you can. On these do pumping sets. On the last set do a triple drop and try to get as much blood into the muscle as possible. Stretch after doing the drop set. Rest 1 minute between sets.
Week 6 Light workout
EZ Bar Cable Curls 7 sets of 12. These should be pumping sets. Just try to get a lot of blood in the muscle. Stretch between sets. Rest 1 minute between sets.
If you try it send me an message and let me know what you think.
Since the Intense Set of the Month contest is all about bicep training I thought I'd throw out an outside of the box progressive workout using one of the tools that is sponsoring the contest; Fat Gripz. As many of you know Fat Gripz hit the scene a several years ago as a tool that you could snap onto a bar and instantly turn that bar into a "Fat Bar". Now Fat Gripz has made and "Extreme" Fat Gripz. You might not thick much about a thicker grip, but to me I thought that this would be great for an outside the box training routine. Here it goes:
On this program you would train every other day. Here is the split:
Day 1 Heavy Chest, Triceps and Shoulders/ Light Back
Day 2 Light Legs and Light calves/ Heavy Biceps
Day 3 Heavy Back/ Light Chest, triceps and Shoulders
Day 4 Heavy Legs and calves/ Light biceps
*On the first exercise on the "Heavy" day use the same weight throughout the cycle unless it feels light. This is unlikely. Go through this cycle once, or twice. If you go through a second time use a heavier weight than you did the first time.
Week 1 Heavy Day
EZ Bar Curls (No Fat Gripz) warm up until you get to a weight that you can do for 15 reps. Use that weight for 2 sets of 10. Hold the weight in the contracted position for 5 seconds, then lower in 5 seconds. When you get to the bottom raise up and contract quickly. When you hit failure rest for 5 deep breaths, then go again for 3-5 more reps. That is one set. Rest 1.5 minutes between sets.
EZ Cable Curls-2 sets of 12. On these do pumping sets. On the last set do a triple drop and try to get as much blood into the muscle as possible. Stretch after doing the drop set. Rest 1 minute between sets.
Week 1 Light Day
Reverse or Rope Hammer Cable Curls 7 sets of 12 These should be pumping sets. Just try to get a lot of blood in the muscle. Stretch between sets. Rest 1 minute between sets.
Week 2 Heavy Day
EZ Bar Curls (Original Fat Gripz) warm up until you get to a weight that you can do for 15 reps. Use that weight for 2 sets of 10. Hold the weight in the contracted position for 5 seconds, then lower in 5 seconds. When you get to the bottom raise up and contract quickly. When you hit failure rest for 5 deep breaths, then go again for 3-5 more reps. That is one set. Rest 1.5 minutes between sets.
EZ Cable Curls (Original Fat Gripz) 2 sets of 12. On these do pumping sets. On the last set do a triple drop and try to get as much blood into the muscle as possible. Stretch after doing the drop set. Rest 1 minute between sets.
Week 2 Light Day
Reverse or Rope Hammer Cable Curls 7 sets of 12 These should be pumping sets. Just try to get a lot of blood in the muscle. Stretch between sets. Rest 1 minute between sets.
Week 3 Heavy Day
EZ Bar Curls (Extreme Fat Gripz) warm up until you get to a weight that you can do for 15 reps. Use that weight for 2 sets of 10. Hold the weight in the contracted position for 5 seconds, then lower in 5 seconds. When you get to the bottom raise up and contract quickly. When you hit failure rest for 5 deep breaths, then go again for 3-5 more reps. That is one set. Rest 1.5 minutes between sets.
EZ Cable Curls (Extreme Fat Gripz) 2 sets of 12. On these do pumping sets. On the last set do a triple drop and try to get as much blood into the muscle as possible. Stretch after doing the drop set. Rest 1 minute between sets.
Week 3 Light Day
Reverse or Rope Hammer Cable Curls 7 sets of 12. These should be pumping sets. Just try to get a lot of blood in the muscle. Stretch between sets. Rest 1 minute.
Week 4 Heavy Day
Reverse EZ Bar Curls (No Fat Gripz) warm up until you get to a weight that you can do for 15 reps. Remember you I still want the same weight as last time. You may not be able to hit 10 reps, but get as many as you can. Hold the weight in the contracted position for 5 seconds, then lower in 5 seconds. When you get to the bottom raise up and contract quickly. When you hit failure rest for 5 deep breaths, then go again for 3-5 more reps. Do this until you reach 10 reps. This may mean you have to do more than one rest pause. That is one set. Rest 1.5 minutes between sets.
Reverse Cable Curls (No Fat Gripz) 2 sets of 12. You do not need to use the same weight as you did on regular cable curls. On these do pumping sets. On the last set do a triple drop and try to get as much blood into the muscle as possible. Stretch after doing the drop set. Rest 1 minute between sets.
Week 4 Light Day
EZ Bar Cable Curls 7 sets of 12. These should be pumping sets. Just try to get a lot of blood in the muscle. Stretch between sets. Rest 1 minute between sets.
Week 5 Heavy Day
Reverse EZ Bar Curls (Original Fat Gripz) warm up until you get to a weight that you can do for 15 reps. Remember you I still want the same weight as last time. You may not be able to hit 10 reps, but get as many as you can. Hold the weight in the contracted position for 5 seconds, then lower in 5 seconds. When you get to the bottom raise up and contract quickly. When you hit failure rest for 5 deep breaths, then go again for 3-5 more reps. Do this until you reach 10 reps. This may mean you have to do more than one rest pause. That is one set. Rest 1.5 minutes between sets.
Reverse Cable Curls (Original Fat Gripz) 2 sets of 12. You do not need to use the same weight as you did on regular cable curls, but go as heavy as you can. On these do pumping sets. On the last set do a triple drop and try to get as much blood into the muscle as possible. Stretch after doing the drop set. Rest 1 minute between sets.
Week 5 Light workout
EZ Bar Cable Curls 7 sets of 12. These should be pumping sets. Just try to get a lot of blood in the muscle. Stretch between sets. Rest 1 minute between sets.
Week 6 Heavy Day
Reverse EZ Bar Curls (Extreme Fat Gripz) warm up until you get to a weight that you can do for 15 reps. Remember you I still want the same weight as last time. You may not be able to hit 10 reps, but get as many as you can. Hold the weight in the contracted position for 5 seconds, then lower in 5 seconds. When you get to the bottom raise up and contract quickly. When you hit failure rest for 5 deep breaths, then go again for 3-5 more reps. Do this until you reach 10 reps. This may mean you have to do more than one rest pause. That is one set. Rest 1.5 minutes between sets.
Reverse Cable Curls (Extreme Fat Gripz) 2 sets of 12. You do not need to use the same weight as you did on regular cable curls, but go as heavy as you can. On these do pumping sets. On the last set do a triple drop and try to get as much blood into the muscle as possible. Stretch after doing the drop set. Rest 1 minute between sets.
Week 6 Light workout
EZ Bar Cable Curls 7 sets of 12. These should be pumping sets. Just try to get a lot of blood in the muscle. Stretch between sets. Rest 1 minute between sets.
If you try it send me an message and let me know what you think.
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