We decided to ask a guy with huge cans for tips on training biceps Here's what Calum von Moger, Mr. Universe according to WFF (World Fitness Federation), advised.
When you're a successful bodybuilder, people start asking questions about your training. Calum von Moger is constantly asked about how to train such huge biceps.
We asked the 24-year-old Australian 13 questions. By the way, he is going to move to Los Angeles in search of bodybuilding fame. So, questions.
The most overrated biceps exercise?
One-arm lower block biceps curl. If you're standing close to the block, any sideways movement of your elbow can reduce the stress on your biceps due to the weight transfer.
In fact, when the arm is raised above the elbow, the biceps is in a relaxed state (when the arm is fully flexed). At this moment, the load goes to the elbow, and not to the biceps. Your elbow should not protrude forward when you lift the handle of the pulley. Take a couple of steps from the block to emphasize the load on your biceps.
The most underrated biceps exercise?
Concentrated standing curls with a dumbbell; it's surprising how many people do them wrong. If done correctly, this is one of the best biceps exercises and really isolates the peak while giving height to the biceps.
I perform the exercise standing in a bent position with one hand on my knee. The seated version is simply called concentrated curls .
How to get the most out of isolated curls?
I do 1-2 sets to “stimulate”, warm up the muscles, then several working sets of 10-12 repetitions. I either do a drop set—reducing the weight by 25% after muscle failure to continue the set—or I do partial reps: six reps from the starting position (hands down) to the middle of the movement, and another six reps from the middle of the movement to the peak part (full contraction) hands). When training with a partner, I like to have him press down on the bar on the last set while I fight against the resistance, this makes the exercise more challenging. After such a workout, you feel excruciating pain in your arms.
When my partner is pressing on the bar, I focus on the negative part of the movement, which is often forgotten. If you are better at an extension movement than a flexion movement, this will help recruit the right muscle fibers by “tearing” them. I believe that the negative phase is just as important as the contraction phase, but many trainers downplay its importance. You can shock your muscles much more with negatives.
Biography
Calum Von Moger was born on June 9, 1990 in Victoria, Australia. Since childhood, he was quite thin, so at the age of 14 he was forced to make his way to a local warehouse, where, together with his brother, he used rusty barbells for training. Mauger tried to focus entirely on his studies by entering the University of Melbourne. But it only lasted for 6 months, after which he returned home and completed training as a personal trainer (in absentia). In total, Calum's family had 5 brothers and sisters. The athlete’s parents had several farms where they grew vegetables, fruits, and small farm animals. Working on the farm gave Mauger discipline, and natural products provided a good base for further physical development.
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