A comprehensive volume of nine books on High Intensity(HIT) Training!

A lot of very beneficial information.....Different HIT exercises I haven't heard of before” -W. Pruitt

Techniques in these books are Fantastic….would recommend to any and all HIT trainers” -A. Gutierrez

" Five star all the way. Every HIT training method is covered in these books. Love them” -J. Berndt

Sunday, April 1, 2012

Arm Band Training

To continue my series on Band Training, I would like to focus on Biceps Training. After warming up try the following:

Two Hand Band Curl

Use a resistance band that allows you to get 8 -10 reps in the two handed band curl. It is performed by standing on a closed loop band with both feet.Using a palms-up grip, curl the band up  to face level, hesitate one second, then return. Do a total of 8 reps to failure.

One Arm Band Concentration Curl

Bend over and , while standing with one foot on a closed loop band, curl the band up to your chin. Keep your elbow anchored on your leg just above the knee throughout the movement.   Do a set of 10 reps to failure.  After the set, switch hands and do a set with that arm.

Two Arm Band Pull down

Using a palms facing grip, pull the band down from overhead until your hands are at your upper chest. Return to start position. Do a total of  one set of 10-12 reps to failure. After no more complete reps can be completed, do as many partial "Burn Reps" until you barely can move the band. These reps are 2-3 inches in length and are the portion of the rep that is at the end.

There are advantages to using bands such as having no weight to drop or "pull" a muscle with and the ability to put your entire gym in a suitcase when traveling 

Next we will add a Triceps Band Routine for you...


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