Rest-pause really works!

Oct. 13, 2014 - this shows the high intensity 4 reps (per week) rest-pause concentration curls and 90 degree preacher curls (in separate workouts) are working. Never had this kind of peak before. Everything is put into 4 reps. The only other indirect biceps work is from back exercises. Use the heaviest weight possible (should be about 90% of single max). Curl the weight up, static hold at peak position (about 3/4 from top) for 10 sec., let down slowly about 5 sec. Rest 10-15 sec. repeat for 3 more reps. If the last rep is too hard, reduce the weight. That's what you call intensity. I learned this in my Mentzer training book.