ROBERT BURNEIKA WORK OUT
Robert’s biceps were just about the first thing to blow up in response to the iron back in the day, so he really doesn’t train them anywhere near as heavy as he could. “I have done barbell curls with over 225 pounds before, but there is no need for that anymore,” he says. He usually does no more than three exercises for 4 work sets.
Burneika believes the best results for building muscle come from starting off with a heavy free weight mass-builder. On biceps day, that often comes in the form of EZbar curls. “I don’t use a straight bar anymore as it puts a lot of strain on my wrists,” he notes. He assured me that he didn’t do anything crazy, warming up and then ‘only’ using three quarters, or 25-pound plates, on each side of the bar. Before adding the bar’s weight, that’s already 150 pounds.
Seated Alternate Dumbbell Curls
The other typical choice to kick off a biceps session is seated dumbbell curls, a favorite of Robert’s since his days as a teen up in the stuffy old attic at home. One interesting technique he practices is to warm up and then start off with as heavy a weight as he can manage in good form, rather than the standard pyramiding up that most bodybuilders do. “To me, it makes more sense to use the most weight when you are fresh and have the most energy,” he explains. “More weight, assuming your form is good, is going to lead to more muscle mass. I think you take away from your potential results wasting energy building up to the heavy weights. As long as you warm up properly, it’s not a dangerous thing to do. ” Burneika also tries to stay with the same weight for his work sets, though the reps will come down as the sets proceed. For seated curls, he is able to use a pair of 110s in the off-season.
Preacher curls are another favorite of Robert’s, though he won’t do them first. “They do a better job of isolating the biceps because they take all the other muscle groups out of the movement,” he states. “But in a power movement like barbell or dumbbell curls, that’s not necessarily a good thing.”
Dumbbell Hammer Curls
Robert doesn’t do them all the time, but hammer curls have definitely played a majör role in the sheer bulk of his biceps mass. A powerfully-developed brachialis muscle helps the biceps ‘pop’ and more importantly, gives it a thicker look when viewed from the front, as in the front relaxed or front lat spread poses. Burneika routinely uses dumbbells in the 100- 110-pound range for hammers.
GOOD WORK’S AND THE FOLLOW REPORTS CONTİNUED SERİOUS…
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