Author Topic: Albert Beckles Split Biceps Routine  (Read 4404 times)

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Albert Beckles Split Biceps Routine
« on: February 19, 2009, 11:18:10 AM »
ALBERT BECKLES

Unlike the others here, Albert Beckles didn't grow his way into our top 20 until well past his 40th birthday. At various times, Beckles has claimed birth years of 1930 and 1938, but even if the more recent date is true, it still means he placed second in the 1985 Mr. Olympia at age 47 and he won his eighth IFBB pro show at 52. Despite high biceps and forearm attachments, evergreen Beckles triumphed with history's most freaky peaky bis, coupled with a devastatingly delineated side tri shot.

TAKE A PEAK

"I like to place special emphasis on the peak contraction of curls. I
often resist supinating until I get very close to contraction. Then I
twist my wrists outward as far as they can go just as I reach the top of
the curl. This creates a tremendous contraction, and I hold it for a
second or two."
--Albert Beckles

ALBERT BECKLES' BICEPS ROUTINE

EXERCISE                SETS  REPS

Seated dumbbell curls   4     8-10
Cable curls             4     8-10
Concentration curls     3     8-12
One-arm cable curls     3     8-12




Ursus

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Re: Albert Beckles Split Biceps Routine
« Reply #1 on: February 19, 2009, 11:19:12 AM »
Split is all genetic.

Hell i have a split in my bis and i am around 12% b/f

he had awesome arms though

pumpster

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Re: Albert Beckles Split Biceps Routine
« Reply #2 on: February 19, 2009, 12:56:00 PM »
Split is all genetic.

Ya but it's also true that sometimes particular exercises have to be found that evoke full potential of what's there.