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Amazing Biceps


Bob Sanders
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Coach Sommer

The original IC dumbbell training article was written for those who wanted to continue weight lifting as their primary focus and perhaps experiment with adding a little straight arm work into their routine. It is far more effective to follow a specific elbow preparation progression for building straight arm strength.

Yours in Fitness,

Coach Sommer

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After my regualar workout I did an exercise with elaxtics. Just hold the elastics behind me and did some cross work. I really felt a lot of stress on the joints in my elbows.

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I found this great video about strength progression Iron cross.

I tried it with my feet on the bench and my whole arms and shoulders were burning as crazy.

I will do this 2 times a week, I suppose this will be enough?

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The problem with only doing work like that is that it can lead to tendonitis very quickly unless preventative measures are taken. That's why there's a lot of emphasis on static holds.

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The problem with only doing work like that is that it can lead to tendonitis very quickly unless preventative measures are taken. That's why there's a lot of emphasis on static holds.

Thanks for your answer.

I have also added static holds now, to do this after the iron cross and back/fron lever exercises, I suppose this will be good enought.

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Coach Sommer
... I found this great video about strength progression Iron cross.

I tried it with my feet on the bench and my whole arms and shoulders were burning as crazy.

My recommendation is simply - DON'T.

If you attempt to follow progession mentioned above without already having correctly developing the biceps tendon (as I have already outlined in prior posts) you will develop tendonitis in the elbow. There are no short cuts.

Yours in Fitness,

Coach Sommer

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Joshua Naterman

It takes around 12 weeks for connective tissue to fully adapt to a given load. Whatever you choose to do, please do not try to increase difficulty more than once every 3 months.

If you don't take Coach's advice, I wish your elbows the best of luck. They will need it, and it will not be enough.

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... I found this great video about strength progression Iron cross.

I tried it with my feet on the bench and my whole arms and shoulders were burning as crazy.

My recommendation is simply - DON'T.

If you attempt to follow progession mentioned above without already having correctly developing the biceps tendon (as I have already outlined in prior posts) you will develop tendonitis in the elbow. There are no short cuts.

Yours in Fitness,

Coach Sommer

Thank you for the advice coach!

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