Slow and Heavy - question on reverse curls

[L Sass]

In the slow and heavy biceps workout, Cathe does reverse curls near the end, and does them with 5 pound dumbells. She also prefaces them by saying if we see tears we'll know the 5's were too heavy.

I recently started working with a personal trainer and she has me doing reverse curls using 15 pounders in each hand. Why do we think Cathe stayed so light? My trainer was amazed when I showed her that segment in S&H - saying there's no way Cathe only uses 5's. Cathe doesn't really treat us with kids gloves any other time - any thoughts on why here?

Thanks -

Lorrie

 

[Aquajock]

This is probably a question better posed to Cathe herself, but I would have a couple of thoughts:

She went lighter on the reverse curls possibly because they came toward the end of the workout when the biceps were already fairly well fried, and as a safety matter didn't want her customers to tax themselves unduly or unsafely. If she had placed them earlier in the workout, when the biceps (and forearm and hand muscles) were fresher, it is possible she would have gone heavier. I think we're all aware that the weight loads she herself uses in her workouts are suggestions only; it is up to the individual exerciser to determine which weight loads are safe and effective for her.

Also, the slow and heavy approach, as different as it was from her previous strength training workouts, warranted a bit of caution in the starting-weightload department. She's noted in many productions that you have to play around with what works for you for a session or two, especially in weight-lifting.

JMHO -

A-Jock

 

[kathryn]

Actually "reverse curls" is usually used to refer to bicep curls done with the palms facing down. They work the forearm and biceps. What Cathe does in S&H are reverse FOREARM curls, which don't involve the biceps muscle. They would naturally use lighter weights than actual reverse curls, as they biceps aren't helping out the smaller (and weaker) forearm muscles.

I don't remember what pace Cathe does these at, but slowing down a move reduces momentum and thus makes it more challenging, so a lighter weight would be more challenging than it would be at a faster pace.

 

[NY25]

I agree with Kathryn - these are the palms-down version. And slowing them down - I don't think I know too many people whose wrists are strong enough to support 15 pounds that way. That's a lot of weight to hang off your wrists, hence Cathe using the 5s (maybe 8s or 10s on a good day).

 

[kelley111]

I agree also. I normally only use 5 pounders for this exercise and my wrists are fried when I'm finished. I probably could use 8s, but I haven't tried it yet as the 5s feel pretty good.