Labrada says itâs pure to have one arm half an inch to three-quarters of an inch larger.Â
Lee Labrada, a famend former IFBB bodybuilder, is well known for his enduring legacy. Inducted into the IFBB Professional Bodybuilding Corridor of Fame in 2004, he boasts roughly 22 skilled titles. Moreover, Labrada is the proud father of Hunter Labrada, a outstanding contender in Menâs Open bodybuilding.
Though Lee Labrada by no means clinched an Olympia title throughout his aggressive years, he achieved seven consecutive top-four finishes. Presently, Labrada mentors his son and stays impressively muscular at 63. Because the CEO of Labrada Diet, he candidly mentioned the challenges of transitioning from a bodybuilding profession to proudly owning a vitamin model in an unique interview with Generation Iron, that you may watch under:
On the Labrada Diet YouTube channel, Lee Labrada and his Olympia Coaching associate, Craig DeSerf, joined forces for a again and biceps exercise. They not solely educated collectively but additionally provided worthwhile exercise ideas that may improve your train routine. Let’s delve into these insights under.
Lee Labrada’s Again & Biceps Exercise
You possibly can watch Lee Labrada’s full again and biceps exercise on YouTube under:
Lee Labrada explains theyâve been doing a push/pull/leg coaching break up. This implies theyâll be coaching again and biceps as we speak, chest, shoulders, and triceps on a separate day, after which legs on one other day. This coaching methodology is environment friendly because it trains associated muscle tissue in the identical exercise.Â
Labrada additionally speaks about making modifications to your coaching as you grow old. He says bodybuilders should make these changes to take care of their well being, longevity, and performance. Labrada says,Â
âYour exercises must shift from one among primarily placing on muscle and searching good to one among additionally having these goals but additionally taking note of the truth that your joints might have limitations that you just wish to have well being, you wish to have longevity and performance.â
As a part of his coaching ideas, Lee Labrada says conserving the depth excessive and taking ample relaxation between units is essential. Each males then begin by coaching their backs earlier than including some bicep-building routines. Beneath are their workouts.Â
Workout routines |
Shut Grip Pulldowns |
One Arm Pulldowns |
Iso-Lateral Rows |
Dumbbell Shrugs |
Hyperextensions |
Preacher Curls |
Focus Curls |
Hammer Curls |
Shut Grip Pulldowns
Lee Labrada and Craig DeSerf did some lat pulldowns on a lat pulldown machine utilizing a detailed grip to start out their coaching. Shut grip lat pulldowns have the same activation of muscle tissue to the common extensive grip however let you carry extra weight (1). Lee Labrada shares that pulling together with your lats and taking note of your elbows throughout this routine is important.Â
âThe vital factor to recollect if you do these is to drag together with your lats, and to do this, youâve acquired to have an arch in your again, and youâve acquired to consider pulling your elbows down and again. From this place right here, we wish to get a pleasant arch within the again and pull the elbows down and again.â
One Arm Pulldowns
Subsequent, Lee Labrada and Craig DeSerf did some one-arm pulldowns on a machine, which lets you do the pulldown with a impartial grip. Labrada, nevertheless, shares that in case you donât have entry to the machine, you may replicate the identical impact with dumbbells and barbells. He then talks about utilizing wrist straps when doing workouts like bent-over rows to assist him deal with lifting the load together with his again muscle tissue. However he additionally says he would go with out them when he wished to construct his forearms extra.
Iso-Lateral Rows
The third train on this routine was the iso-lateral row, by which each males used the Hammer Energy plate-loaded machine. They began the bilateral model of this train earlier than switching to a unilateral variation within the subsequent set. Labrada additionally shares that utilizing the underhand grip is healthier for this routine.Â
Dumbbell Shrugs
Subsequent, Lee Labrada and Craig DeSerf did dumbbell shrugs utilizing 60-pound dumbbells. Throughout this, Lee Labrada mentioned symmetry and muscle imbalances.Â
âI believe thatâs fairly frequent for someone to have a robust facet, however you already know, sometimes not by the place I can do two or three extra reps on one facet or the opposite. Itâs humorous you deliver that up a variety of guys have one arm that stays half an inch or three-quarters of an inch larger than the opposite; they suppose one thing is flawed or uncommon, itâs not. Even my arms, and I used to be recognized for my symmetry, have been half an inch completely different.â
Hyperextensions
As their final again train, Lee Labrada and Craig DeSerf did again hyperextensions on the machine. Labrada shares why he likes to complete again actions with the hyperextensions for the decrease again. He believes theyâre a safer different for strengthening the spinal erectors than deadlifts as you age.
 âI might advocate for anyone previous 60, in all probability hyperextension until youâre someone thatâs adept and is aware of the best way to prepare with deadlifts, nothing flawed with deadlifts, they’re good at any age so long as your useful, however theyâve acquired to be executed appropriately or youâre throwing a variety of stress in your backbone.â
Preacher Curls
Lee Labrada and Craig DeSerf did preacher curls on a machine for his or her first bicep routine. This train explicitly targets the lengthy head of the biceps because of the isolation brought on by the preacher bench (2).Â
Focus Curls
Lee Labrada and his coaching associate did focus curls subsequent. That is one other isolation train that targets your biceps. Labrada shares one of the best ways to do that routine.
âWeâre going to do these clearly one hand at a time, knee in opposition to the bench, elbow in opposition to the within of the leg, and simply mainly straight up and getting it good and clean.â
Hammer Curls
Lastly, to wrap up their exercises for the day, Lee Labrada and Craig DeSerf did hammer curls utilizing dumbbells. This train targets your biceps, brachialis, and brachioradialis. Grip positioning throughout this routine permits you to carry heavier, and consequently, itâs an effective way to construct muscle mass within the arms.
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References
- Andersen, V., Fimland, M. S., Wiik, E., Skoglund, A., & Saeterbakken, A. H. (2014). Results of grip width on muscle power and activation within the lat pull-down. Journal of power and conditioning analysis, 28(4), 1135â1142. https://doi.org/10.1097/JSC.0000000000000232Â
- Nunes, J. P., Jacinto, J. L., Ribeiro, A. S., Mayhew, J. L., Nakamura, M., Capel, D. M. G., Santos, L. R., Santos, L., Cyrino, E. S., & Aguiar, A. F. (2020). Inserting Higher Torque at Shorter or Longer Muscle Lengths? Results of Cable vs. Barbell Preacher Curl Coaching on Muscular Energy and Hypertrophy in Younger Adults. Worldwide journal of environmental analysis and public well being, 17(16), 5859. https://doi.org/10.3390/ijerph17165859