Flex Australia – June-July 2017

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ASK MERLIN 1ST SET

ASK MERLIN

I am a uni student with

a schedule that allows

me to get to the gym

up to five days per

week.However,Iknow

that more is not always

better and that training

needstobebalancedwith

rest,orelsegrowthwill

notoccur.Whatkindof

body-part split would

you recommend for me?

Youareabsolutelyrightwhenyou

saythatmoreisnotalwaysbetter

andmentiontheneedforample

rest.WhatIwillsuggestinyour

caseissomethingIcallarotating

split. During Week 1 you will

trainfivedaysperweek;during

Week2youwillhittheweights

four days per week; and in Week 3

youwillworkoutonlythreedays.

Then,afterWeek3iscomplete,

youbegintherotationagain.

This type of plan is extremely

effective for adding muscle mass,

as it allows for varied body-part

fatigue. While this will certainly

improve leverage by strongly

engaging the forearm flexors, it

will also reduce the work put in

by the target muscle — your

biceps. What you actually need to

do is cock your wrists backwards

during curls in order to effectively

eliminate the forearm flexors from

the movement (by putting them in

a mechanically weak position).

This will then force the biceps to

become the main elbow flexor

during all curling exercises. You

may need to reduce your curling

weight initially; however, in time,

you should be able to return to

your normal weights but with far

bigger biceps to show for it!

groupings, levels of volume

per individual muscles and days

of stimulation versus recovery.

Below is what a three-week

program might look like.

I really want to build

my biceps, but

whenever I am doing

curls and really

pushing myself, my

forearms get pumped up

like crazy, but my bis — not

so much. What can I do?

This is a common problem, as

most lifters initiate biceps

exercises by curling the wrists

inward, especially when nearing

KEVIN HORTON

WEEK 1

Monday Chest, calves

Tuesday Lats, abs

Wednesday Quads, hams

Friday Shoulders,

traps,calves

Saturday Biceps, triceps,

abs

WEEK 2

Monday Chest, front and

sidedelts, calves

Tuesday Lats, rear delts,

traps,abs

Thursday Quads, hams,

calves

Friday Biceps, triceps,

abs

WEEK 3

Monday Chest, lats,

traps,abs

Wednesday Quads, hams,

calves

Friday Shoulders,

biceps, triceps,

abs

BY ERIC “MERLIN” BROSER