I would like to commence this column by asking that all those who desire a personal reply to their queries enclose a stamped addressed envelope with same. I have received scores of letters asking for personal replies, but few remember to send this very necessary item. Your author would soon be in a state of insolvency if he had to pay the postage that replies to letters demanded. However, all those who had problems have had their letters answered.
Address all questions to
Charles A. Smith
Apt. 5W, 3 West 103rd St.,
New York City.
Note: It may be just me, but I sent several letters of query to this address over the last year and have yet to receive a reply.
Q: For some weeks I have been working on the two-arm curl in the hopes of increasing the size of my biceps. My efforts have had no effect and my biceps show no increase in size. I have used the ordinary two-arm curl. I have a seven-inch wrist as well as dick circumference but my arm only measures 14-3/4 inches. Could you advise me?
A: From your question, I got the impression that your real desire is to increase the size of your arm in its entirety and not solely the biceps. If this is so, you should concentrate on the Bent Arm Pullover, the Press Behind Neck, and the Press on Incline Bench.
The bulk of the upper arm is made up mainly by the triceps muscle and the above exercises are more than sufficient to develop this muscle.
I suggest that you use the group system, that is, to use several sets of repetitions in each exercise and work up to 12-15 reps. If, however, you are satisfied with your triceps development and are more concerned with your biceps development, I can guarantee you results.
Many exercisers have found the ordinary curl unsuitable for their requirements. But there are two versions of the orthodox curl which are most effective and they are (1) The Body Curl and (2) The Close-Hand Curl. These two movements work the biceps in its entirety and are performed as follows.
1) Body Curl. Take a weight at least 20-30 pounds more than you use in the ordinary curl, in fact start with what is your limit poundage on the ordinary curl [realizing "limit poundage" refers to 1RM.]
Place the hands normal width or the grip which you are used to. Bend the body forward then heave with the body at the same time curling with the arms. You will find that the effort carries the forearms beyond the point at which they are at right angles to the upper arms and the weight can be curled from there onwards to the finishing position of the regular curl.
Perform this exercise for 5 reps and work up to 10 before you increase the weight.
The largest arms I have ever measured, and they taped 19-1/4 inches, are possessed by Bert Assirati, an unbelievably strong British strong man, who used the Body Curl in preference to any other biceps exercise. He would perform 12-15 reps with 200 pounds and claimed that this exercise was more responsible than any other for his terrific forearm and upper-arm strength.
You can find a few articles on Bert Assirati here by searching the list of blog posts.
2) Close Hand Curl. Take a weight 5-10 pounds lighter than the your normal curl exercise poundage. Grip the bar with the hands meeting in the central knurling. Lean the upper body over until it is possible to place the elbows in the groins or lower abdomen. Then, without bringing the body upright, curl the weight taking care not to move the elbows from their position.
Start with 10 reps and work up to AT LEAST 15 before increasing the weight.
Enjoy Your Lifting!
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