Майк О Херн – икона фитнес индустрии для нескольких поколений

Mike O’Hearn Bicep Workout

Mike can be heard saying that they actually started the workout with hammer curls, then went on to the one-arm preacher curls, and finally finished with the wide grip cable straight bar curls.

HAMMER CURLS

Although we don’t see this exercise in the video, O’Hearn mentions that they started with hammer curls. Hammer curls are a great exercise to target the long head of biceps and hit the brachialis and brachioradialis at the same time.

CONCENTRATION CURLS

Doug starts the video off with EMS pads attached to his biceps, performing a concentrated strict curl using an incline bench for support. What’s excellent about using EMS while you train is that your muscles are continually being worked before, during, and after the training. You can definitely tell that Doug is feeling the reps, especially when they crank up the intensity on the machine.

Cable Curls

Doug hits a triple drop set for the last set of cable straight bar curls, and at the end of the set, Mike tells Doug to flex it out (continue to execute reps without any weight) to keep pumping blood into the muscles.

The biggest takeaway from this workout video is that EMS is a great way to mix up your workouts and a functional tool to add to your muscle-building arsenal.

Sample Mike O’Hearn Bicep Workout

Even if you don’t have access to an EMS device, you can still get a fantastic pump with this biceps workout we modeled after the one Mike O’Hearn coached in the video above.

  1. DB Hammer Curls: 3 sets x 12-15 reps
  2. Single-arm Preacher Curls: 3 sets x 10-12 reps
  3. Wide Grip Straight Bar Cable Curls: 3 sets x 12 reps
  4. EZ curl bar reverse curls: 3 sets x 12 reps

Note: The last set of each exercise should be performed as a triple drop set, which means lifting different weights in three sets. The first set is your heaviest, the second is slightly lighter, and the third is the lightest. There should be no rest between drop sets. Rests between all other sets should range from 45-90 seconds.

CLOSING THOUGHTS

EMS training has been used by some notable names in the bodybuilding community. Studies like this show that EMS can produce benefits for improving strength and performance. Before attempting EMS training make sure you have some professional supervision to ensure its safety and effectiveness.

If you’ve tried EMS training before, let us know what you thought about it in the comments below! 

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