My New Favorite Biceps Exercise: Curls with the Multi-Grip Barbell

Jamie Chaos

February 21, 2021

Of late, I have mostly abandoned my endless sets of cable curls with various handles to kettlebell curls for my grip and standing curls with a multi-grip barbell. When I began them I figured it was the closest thing I was going to get to a log curl where I train, and it seemed fun as hell. I was right, and my biceps and brachialis seem to be enjoying them as well.

I have no set or rep scheme. I train until I am done with a shitload of different weights and a scheme that probably looks like wave loading except that it is totally unplanned. I’ve only been doing these for a month or so, so my work weights are nothing spectacular- the heaviest I’ve gone with the form you can see in this video is 155×3, though I’ve gone heavier with shittier form (I’ll do the occasional double with 185, cheated like fuck).

My diet at present consists of three to four Allmax whey protein shakes a day in either water or Fairlife 2% chocolate milk, depending on how little I want to drink a shake, plus three or four meat-centric meals for which the macros matter not at all to me, but that is because I eat like an adult with dignity and self respect, not a college-age white girl like most people seem to eat. My eating is naturally cyclical, so I will subsist almost entirely on shakes one day and then gorge myself the next. I don’t plan that- I just listen to what my body is telling me and act accordingly.

As to historical precedent, there is none beyond the fact I’m certain guys like Kimon Voyages and John Grimek would have loved this weird assed bar, and like me they would certainly vary their grip from set to set just to see how the different grips taxed their arms differently. Try them if you get the chance- if nothing else they’re a rad change of pace.

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Jamie Chaos

I am a former all-time, all federation world record holder in raw powerlifting at 181lbs, a record I broke just to say fuck you to the internet’s “lifting” community and the powerlifting community at large. Over the last ten years I’ve written over 500 articles on strength training, nutrition, and supplementation, and continue to do so simply to fight the tide of weakness and sadness that currently pervades the scene I’ve called home for the better part of three decades. I’ve got personal trainin certs, BodyPump and BodyCombat certs, a BA in History and East Asian Studies from the University of Arizona, and MBAs from the Vienna University and University of South Carolina on my side, in addition to some sick lifts and a hell of a lot of rage. What the fuck have you got?

2 responses to “My New Favorite Biceps Exercise: Curls with the Multi-Grip Barbell”

Jon

February 21, 2021

The shoulders look enormous, hahaha…really, I used to take notice of your traps but now they have been dethroned.

My eating varies a lot depending on appetite, sleep, exercise, what I crave, etc…since reading here sometime ago about having periods of undereating and overeating and Maxalding’s advice to go with how you feel and not fight what nature tells you, I decided to see it for myself and now I won’t go back to counting anything.
It feels good and I am leaner even when eating like a pig. If you think about it, the endochrine system regulates (almost) everything, so it is wise to listen to it, is pure instinct and thus, bypasses “learning” (which lots of time is idiocrazy).
1. Jamie Chaos
  
  February 22, 2021
  
  Ha, thanks man! Truth be told I almost never train my traps anymore, but I am going to start back up not that most of my knotting has subsided- I was a fucking cripple for my entire life and had no idea, haha.
  
  And it is nice not to be ruled by guilt and commitment for dieting and just treat it like very useful fuel instead.