The only way to really get a feel of what 20s looks like is to try a set out of a full range of motion, in a weight room setting. The curl is basically a pull-up, minus the actual bar. The only difference is that the bar moves up and down the arms, meaning the curl is much more difficult than the pull-up.
Most people who have attempted 30s curl are probably looking back on their workout with a mixture of disappointment and disbelief. The lack of muscle activation during the movement is noticeable, and so there’s no need to force yourself to move your whole body at once.
A good rule-of-thumb is to go to the gym with a full range of motion, and perform the curl just once. Take a few more minutes to do some warmup and get a feel for the movements themselves. If you don’t feel comfortable with the reps you’re doing, just change them. You know what I mean.
What if I have a knee injury, how do I move heavier weights?
When I say heavier weights, I don’t mean you can’t squat a lot. When I say heavy, I mean that you can’t move as heavy as you could when you were still young and strong, but you’re now 25 or 30 and you’re just taking it easy all the time.
The way I would advise you is to start simple, at 5-10 pound weights. Get strong, use compound movements, and go heavy as you’ll get stronger. If you can do the 5-10 rep range, get stronger. If you can’t, go to 3-4 reps.
Some exercises might be tough to do on a regular basis, like box jumps or push-ups, but you’ll get better with time. You can also do a number of other exercises like push-ups and dips, with your weight on the front and back, which will get you a better feel for how hard you’re working.
You might find that you can get good results with heavier weight with a more advanced workout, like the 20s curl machine, or using the advanced range of motion movements, like the 20s arm curl.
My best friend is a former 20s competitor, can I train her?
Absolutely! If you’re an absolute powerhouse, you should be able to beat anyone in the world at these things. If not, no one will be surprised. So you’re looking at the best
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