8/4-Upper Body (Rest/Pause)

BB/EZ Reverse Curl: Rest/Pause sets this Sunday morning. I try to get at least one session a week just for the arms to aid in getting more volume/work to help the arms grow. You can’t see from this angle, but I’m using a reverse grip to give the forearms/wrist some exposure to stress that it usually doesn’t get with the rest of my lifts during the week. That way, they aren’t neglected long term, always getting some kind of work.

DB Incline Bicep Curl, 45Degrees, Supinated: Rest/Pause focus is on the prolonged eccentric tempo and going to complete failure (in this case, 4 second eccentric). The combo of these two (and the full range of the movement), the metabolic stress and mechanical tension is through the roof. I.e. the burn is more than sensational and those last reps are difficult and slow coming back up. Today I was able to do one more than before, which gets very tough as more reps are stack on each other because of the slow tempo on the way down and the fatigue picking up every rep.

BB/EZ Tricep Extension, Overhead, Seated: After the curl work, time for extension work. I truly believe that adding these slow tempo sets at least once a week has contributed to my overhead pressing becoming more comfortable and having more control (and a bit more range). I wouldn’t say its because of this EXACT movement/variation, but because I am consistently practicing pushing/extending in an overhead position, at least once a week, and to failure, 3 sets in a row. I will say though, with this variation, my shoulder is CONSTANTLY in an overhead position, so I imagine there is some advantage with that since I’m spending a lot of time in that angle (with heavy effort).

BB/EZ Tricep Extension, Supine: Rep’ em out, till you can’t. Rinse and Repeat. Detach from the outcome, focus on the process, the outcome will be here before you know it.

DB Lu Raises: Finished things off with 3x8 of Lu Raises. I love Lateral raises as much as the next gym bro. Having said that, I prefer these as you work the entire shoulder and strengthen the overhead position. Much higher ROI with your time and effort. If I have time to do both, I would. If I could only do one, I’ll do the one that offers the most benefit (improves the most qualities well), which a lot more often than not is the one that uses more range.