Acquiring Shaplier Biceps

considerably among all types of athletes and individuals, showing varying contours even when fully developed. In my opinion there are three distinctive shapes; the high peaked biceps, the rounded baseball type, and the longer but massive biceps without any apparent apex. Biceps that show a high peak are more impressive when the arm is flexed, but the baseball type is also im-. pressive and appears more powerful. The long biceps, when muscular, look more massive and larger than either

the aforementioned two and are usually exceptionally strong. But, shape

ALTERNATE CURL. This picture was taken. as an exercise illustration for the book HOW TO BE STRONG, HEALTHY AND HAPPY in 1937, just twenty years ago when the author did include some "cheating curls" in his training. Note the accompanying pictures taken recently, years after this exercise was discontinued. About 15 pounds difference separates this old picture from the current ones, but note the heavier Does "cheating" pay?

arms.

THE CRUSHER CURL. Hold crusher in position shown, then flex arm to chest. Works biceps differently and strongly.

REGULAR DUMBELL CURL. Holding dumbells as shown and doing curls will automatically develop lower ends of biceps, but curls must be started slowly. No jerks, no heaves, no cheating!

BENDING FORWARD CURL. By inclining body at this angle and more, increases the leverage and resistance to the biceps. Employ full range of muscle action for top results.

is usually determined by the manner in which the muscles originate and where they insert, although exercise can help to bring out its basic shape. Biceps strength, too, does not depend on size and frequently a medium-sized arm will out-perform a larger arm in various arm tests. Therefore, while some find difficult to acquire greater arm mass they invariably acquire unusual strength or vice versa. But here again this accomplishment depends on training and those, especially beginners, who insist on using heavy weights with fewer repetitions are apt to "toughen up" the muscle making it harder to develop, for a time at least. Under these conditions no amount of training seems to have any effect, although they will show improvement in strength. When this condition occurs it is best to rest from all arm exercises from two to six weeks to allow the muscles to return to normal, then light progressive training should be undertaken to coax the muscle along, using 8 to 12 repetitions. Resistance should be increased only when the 12th repetition becomes easy, although some may prefer as many as 15 counts. However, as progress is made and heavier weights are employed the repetitions need not exceed 10, because, quite unconsciously one may be doing more exercises and even employing series of the same exercise making higher repetitions unnecessary. Nevertheless, in doing any set number of counts be sure that most of them are done in correct style. I repeat, the first 5 or 6 reps should be done rather easily, but the remaining reps should require increasing effort on your part there's your cue and the true secret of biceps development. Those who begin to swing-curl or "cheat" with the first repetition are not using the entire biceps muscle, consequently develop a peculiar shaped arm. When hanging normally at the sides, the crook of the elbow isn't as full or in proportion to the upper biceps, and when the arm is flexed a large gap between the curve of the biceps and the elbow is seen. Naturally some space will be evident because the biceps contracts and shortens, but in many cases there is an excessive gap in what are considered well developed arms. Arms

that have their tendons torn will naturally show a decided gap, but arms that are normal with this excessive space are the result of specializing too early on cheating curls, or employing such exercises that eliminate the starting action of the lower biceps ends. To develop this lower end of the biceps will require more deliberate starting action and a thorough extension of the biceps each time the arm is flexed. Reverse curls also react favorably here, as do curls with dumbells while keeping the palms facing each other.

I want to emphasize here that I am not condemning cheating curls simply because this method is favored by the "opposition." Such exercise may have a place in the training routine of many exercise fans, but is not suited to the beginner or the man whose development is below par. Personally, I have never seen such curls develop any arm from scratch to outstanding proportions, and I have never met anyone else who did. Those who use such exercises NOW have done enough proper exercises to develop their arms first before using this style, more as a means of using heavier weights, which point is conceded, but even then the question remains, whether the biceps actually got stronger or whether it is the combination of other muscles involved that encourage the use of heavier poundage. Anyone who employs this exercise realizes the biceps alone do not curl the weight, but the powerful muscles of the back, legs and abdomen all help to provide the impetus for completing the exercise. I can readily understand the use of this style to encourage more strength where progress of strength has not kept up with development, but so far as actual development resulting from the exclusive use of this style, it is doubtful. In one of our exhibitions on a cross country tour in 1940 I cleaned-curled 295 lbs. which I also pressed using the same undergrip, but this clean was nothing more than an exaggerated form of cheating curl. Yet, under strict conditions I was capable of 215 but could easily cheat curl 240 and 250 in repetitions. To make claims for "curling such weights" would be preposterous, and this is precisely what many are doing today. My real purpose for doing an occasional cheating curl those days was not to encourage biceps development, but as a means of increasing my cleaning ability, which was done mostly by arm power!

For complete biceps development they should be thoroughly exercised by employing the full range of action; contracting and extending the biceps fully. Repetitions for developing purposes for the majority seem to favor 8 to 12 counts, more for some, less for those who include more variety and multiple sets. Beginners will always do better when 12 or even 15 reps are used, since they do not include a large variety of exercises. Ordinary chinning will often increase biceps size for the average individual, and when combined with such exercises as rope climbing and rowing, gains are more rapid. Yet, chinning never did increase the arm girth of those who already achieved fair development from weight training, unless weights were attached to the feet to increase the resistance. Curling exercises react more directly and re(Continued on page 48)

• NOVEMBER, 1957

SEATED DUMBELL CURL. For those who want to avoid excessive cheating, try sitting or incline curls. Remember to begin curls slowly so lower points of biceps are worked.

Cables can be used to advantage in REVERSE CURLING, too. Forearms are strongly involved and the lower points of the biceps are exercised.

ONE ARM CURL SEATED. The more the body is inclined forward the greater will resistance be increased. See text for complete details.

CABLE CURL. Expanders offer a fine variety for curling which becomes increasingly stronger as the cables are extended to their full length. Be sure other end is securely fastened to floor.