DB Curls - 15x5 - 35lbs (regular, Doble, hammer)
Hammer Strength Pulldown - 15x5 - 140lbs
*Superset
Pelican Curls - 5x5
TRX Row - 5x5
*rest as needed between sets and movements. Post reps for both exercises in all rounds.
Cash Out: 2x25 - Empty Barbell Curls (45)
AVG HR - 122 BPM
MAX HR - 148 BPM
Did a combination of low and high reps today. Finished my arm workout with 2x25 of curls with empty 45b bar. Goal is to work up to 1x100. Incredible pump.
Very Light Weight, Very High Reps
Yep, I know this sounds absolutely CRAZY. How can light weight and very high reps do ANYTHING for building muscle? Here’s a hint… it’s not about resistance… it’s about physiology.
In order for a muscle to grow, first you’ve got to stimulate growth by overloading it with resistance – no argument there. But AFTER you’ve stimulated the growth, you’ve got to supply NUTRIENTS to the muscle cells to help them rebuild.
What if your blood supply is poor to the trained muscle? Got a muscle group that doesn’t pump up very easily? It’s probably one of your hardest muscle groups to develop. Poor circulation means fewer nutrients get to that muscle for recovery and rebuilding, leading to reduced growth.
THAT is where light weight and very high reps come into play. You see, VERY high reps have the effect of increasing capillarization in muscle tissue (simply defined, capillaries are the tiny blood vessels where blood cells release their nutrients to the rest of the cells in the body).
The high reps sets don’t directly CAUSE muscle growth (the resistance isn’t high enough), they just improve blood circulation to the target muscle so when you DO train heavy and for lower reps, your target muscle gets more nutrients and can grow and recover more easily. - leehayward.com
