Adding Curls To The Beginner Strength Training Program

Aug 13th, 2007 by Mehdi Tags: Exercise, Strength Training, Weight Lifting

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No Curls Needed

Every time I give someone the Beginner Strength Training Program, I get the same question: “Can I add biceps curls to the program?“.

No you can’t. I know that you want big arms as soon as possible. But curls are not the solution for beginners. Here’s why.

Pull-ups. The beginner strength training program includes pull-ups. You’re moving your own bodyweight with pull-ups. Try biceps curls with the same amount of weight.

Your first priority is to increase your pull-up strength. When you can do several reps with correct pull-up technique, switch to weighted pull-ups. Then look at your arms.

Focus On The Core Exercises. The beginner strength training program includes the 5 best strength training exercises:

What’s moving/holding the weight on these lifts? Your arms. When you have intermediate strength stats on these lifts, you’ll have big arms.

Eat. If you only weigh 55kg/120lbs for 1m72/5′8″, you don’t need to work your arms. You need to eat more. Your arms won’t grow if you don’t give them food in the first place:

Calories: 18x your own bodyweight in lbs at least. Build up from there.
Protein: 2g per bodyweight in lbs a day.
Carbs: whole grain sources, oats, rice, sweet potatoes,…
Fats: saturated fat, olive oil, fish oil, …

Do the above 3 and you’ll have big arms. If you think you want bigger arms after that, sure add some direct biceps work.

Picture at the Top. My right arm. 38cm/15″ at 70kg/155lbs. People often ask me what I exercises I do for my arms. When I tell them nothing except Pendlay Rows & pull-ups, they look at me with disbelief.

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30 Responses to “Adding Curls To The Beginner Strength Training Program”

on 13 Aug 2007 at 7:33 pm1rissam

Hi Mehdi,
Thanks for yet another insightful post.
I remember that in one of your posts you recommended doing front squats as against back squats.
As I am loading up on my weights I am feeling equal (or more) strain on my arms than my legs…In fact my legs are no longer sore….
Flawed technique here???
Thanks!
on 13 Aug 2007 at 7:35 pm2Mehdi

Rissam,

If you’re doing front squats, be sure to let your shoulders support the weight, not your hands:
-open your hands
-put your elbows up
-chest up
-bar close to throat

Keep adding weight systematically, once the weight starts to get heavy, you’ll get sorel legs. Focus on technique in the meanwhile & continue the good work.
Good luck.
on 13 Aug 2007 at 9:18 pm3rissam

Got it…I was letting the bar touch my chest instead of my throat.
Thanks!
on 13 Aug 2007 at 9:21 pm4Mehdi

Check this article on the Front Squat, Rissam. Might help. Good luck with the technique.
on 14 Aug 2007 at 12:44 am5Flying Fox

I love this article

How to add curls: don’t
on 14 Aug 2007 at 5:40 am6Harsh

also if you lack flexibility you can grip the bar using 3 fingers only ie remove the pinky..
on 14 Aug 2007 at 8:36 am7Mehdi

Great tip Harsh, that’s actually what I do too.
on 14 Aug 2007 at 8:36 am8Mehdi

Nowhere did I write “how to”, Flying Fox
on 14 Aug 2007 at 9:41 am9brent

same here folks
on 14 Aug 2007 at 9:50 am10brent

good article by the way

how many people have arm days, where all they do is bicep/tricep isolation movements? you know, just set upon set upon set of dumbbell and cable curls

i don’t think people ever stop and think about exactly how much they are getting out of a single dumbbell or a bar that weighs less than 95lbs (i.e. very little in comparison to pull ups or pressing)

the thing about eating more is a great point too

i am up late and have seen way too many infomercials about the next great machine or diet that will transform your body and am feeling very frustrated with the “fitness” industry and the trends and habits that stem from it
on 14 Aug 2007 at 10:05 am11Flying Fox

I know, but it sounded like that.
on 14 Aug 2007 at 12:56 pm12Mehdi

Totally agree Brent. If you focus on the core lifts you’ll look strong & have developped arms. Whether you hit the arms directly or not.

Btw, training the arms too much will lead to a disproportionate physique, with the arms being to big compared to the rest. Especially if other body parts are neglected (legs for example).
on 14 Aug 2007 at 12:57 pm13Mehdi

You’re welcome.
on 15 Aug 2007 at 2:21 pm14eddie

when can you start doing bent over rows on the begginner training?
And could you add curls if you wanted to add that extra inch on your arms? would it do that,

Cheers
on 15 Aug 2007 at 3:25 pm15Mehdi

I’ll be posting an advanced version of the beginner strength training program in the coming weeks, which includes the bent-over barbell row/pendlay row.

You could add 3 sets of 8 biceps curls once a week on the beginner program. But in all honesty Eddie, focus on getting your pull-up numbers up. You’ll get better results from doing compound exercises than isolated exercises.
on 18 Aug 2007 at 4:04 pm16Harsh

eddie,
you try doing beginners program for 8 weeks w/o curls, and I bet if you work with high intensity you would never like to add curls to your routine. also if you are adding curls do it last on whichever day you are doing it !!
on 18 Aug 2007 at 10:19 pm17Mehdi

Exactly Harsh. If you got big numbers on the squat/deadlift/bench press/oh press/pull-up, you’ll have big arms. Period.
on 03 Sep 2007 at 10:13 am18mike

so if i weigh 125 lbs

i should be eating 250g of protein a day?

that seems like a lot.

thank you.
on 03 Sep 2007 at 12:25 pm19Mehdi

Mike. If you weigh 125lbs you’re very skinny to start with. 250g of protein a day might seem a lot. But if you want to gain muscle, that’s the first thing to change. That & the fact that you’ll need to eat more. Try it, you’ll see the difference.
on 03 Sep 2007 at 5:56 pm20mike

“2g per bodyweight in lbs a day.”

i weigh 130lbs. this means i eat 260 grams of protein a day, right?

that seems like an awful lot.
on 03 Sep 2007 at 6:06 pm21Mehdi

What’s your goal Mike?
on 03 Sep 2007 at 6:13 pm22mike

whoops, submitted to many times.

thanks for the help, ill see what i can do.
on 03 Sep 2007 at 6:15 pm23mike

probably like 155 would be nice.
on 04 Sep 2007 at 10:26 am24Mehdi

Start to eat more if you want to bulk to 155lbs. And focus on that protein intake. From your reply, you never tried it. Try it, see the difference, report back. Trust this.
on 05 Sep 2007 at 12:08 am25Big 'Un

what if you are too heavy for pull-ups? i was about 330lbs, now down to 285 (after 8 months of regular walking and diet.) But 285 is a lot of wieght to hoist on the pull-up bar! I can only do one, maybe two reps. Otherwise this workout regiment looks perfect for me. THanks in advance!
on 05 Sep 2007 at 10:49 am26Mehdi

Big ‘Un. Being too heavy shouldn’t be an excuse not do pull-ups. First your muscles are bigger so you’ll end up stronger than lighter trainees.

Here’s some motivation. Jesse Marunde (R.I.P.) doing 21 pull-ups at 316lbs bodyweight.
on 05 Sep 2007 at 7:55 pm27Big 'Un

wow! that video was impressive. Now i can see what you mean. He really is working MANY muscles.

okay, i’m with you now. i see the light!

thanks.
on 05 Sep 2007 at 8:15 pm28Mehdi

You’re welcome Big ‘Un.

What I meant with bigger muscles. You weigh 285lbs. I only weigh 155lbs. Let’s say you achieve a point where you weigh 285lbs, I weigh 155lbs & we both have 10% body fat. Your muscles are bigger than mine, as you weigh more. So you have the potential to be much stronger than I am. Bigger muscles = more strength.
on 06 Sep 2007 at 7:37 pm29Big 'Un

285lbs at 10% body fat?!?! maybe if i was 9 feet tall!! ha ha. nah, i’d be about 190lbs at 10% body fat. but i’m getting there.

hey i found my answer already on your site:
http://stronglifts.com/how-to-increase-your-strength-on-the-pullup/

thanks again for a great site Mehdi.
on 06 Sep 2007 at 8:12 pm30Mehdi

Why not Big ‘Un. 285lbs at 10% body fat would be very impressive

You’re welcome. Thanks for sticking around Big ‘Un. Good luck with your goals.

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