Australian IFBB Pro Lee Priest has developed a reputation for his strange and full physique in a career that has spanned more than two decades. Priest recently appeared on the Sam’s Fitness – Gym Equipment YouTube Channel, to offer an in-depth guide on building biceps with preacher curls.
Lee Priest knows his competition with extraordinary detail and conditioning as an active competitor. After qualifying for the competition Mr. Olympia more than five times, Priest pushed the giants of the Open class like eight-time winner Ronnie Coleman, six-time champion Dorian Yates and four-time holder Jay Cutler.
Known for some of the best weapons in the game, fans have been wondering about Priest’s diet, training and steroid cycles. Priest revealed compounds like Winstrol were an important part of his arsenal when he was at the height of his career. However, the bodybuilding veteran is currently on a testosterone replacement therapy (TRT) program.
Considering his impressive physique at 50, speculation about a comeback came when the Olympia Masters announced his return after an 11-year absence. Although fans would love to see him back on stage, Priest shared that breast atrophy has prevented him from considering a return to competition.
In his latest effort, Priest offered tips for maximizing preacher curl gains. He discussed ideal rep ranges, equipment and different grip variations.
Lee Priest Prefers Standing/Kneeling for Preacher Curls, Offers Ideal Rep Ranges
Priest prefers to stand or kneel while performing preacher curls as sitting changes the angle of his contraction.
“Personally I find not only because I am shorter, I prefer to stand and do. Because, in the old days we never had those with seats, we only had one with pads like this bolted to the floor. Just because my arms are shorter, I prefer to just stand and squat. If I sit down, I put my arms like this, so my arms go here, and I pull more on my delt.
With basic weights, Priest recommends reps between 6-8 while cable variations call for 10-15.
“You can make variations where if you have a bench like this, you can move and place as if you are in front of a cable machine. So, if I used cables, 10-15 [reps], But if I use the proper weight itself, basic – or – two if you have the bench like this, as you use the bar, or you can also get dumbbells. Something like basic weights, six to eight. Cables, like I said, 10-15”.
Before starting a workout, Priest suggested a few warm-up sets.
“Well, I’ll probably warm up with about two or three. Again, my warmup sets – I still squeeze them and get the blood there. I wouldn’t say they’re working together, but you still have a good pump, and you can feel it . But probably like four to five actual working sets and maybe two or three just warmed up, but I don’t count them as actual. So, it would be like five actual sets.”
According to Lee, preacher curls won’t help someone get better biceps. He specified that biceps peaks are genetic and different for everyone.
“It won’t give you a spike. The spikes on the biceps are genetic. If you don’t have a spike, do this, do that, it won’t. If you injected oil into your arm, you might have a spike, but some people have like a big peak Robby Robinson, some have longer,” shared Priest. “You see someone like Kevin Levrone, he has a good bicep, but not a peak. You would have thought that all the years after doing the preachers, he would have a peak here by now.
“It’s also like your biceps, someone asked me the other day, what gives the thickness of your biceps. It’s just genetics. Some people have thinner biceps, some people have real like Arnold, his biceps this way are really big. It’s all just genetics.”
Priest Talks Equipment and Reverse Grips for Preacher Curls
Priest said he likes to use straight bars or EZ curl bars with reverse grips for preacher curls.
“You should just use a straight bar or an EZ curl, but like I said, when you’re heavier in this position, your hands naturally go that way. The EZ curl is just easier than having to hold a straight bar so that “.
Before ending the show, Priest moved his grip to the middle of the bar. He said this variation gave him good pressure and he could feel the pump from his forearm to his bicep.
“I’ll be there [brings arms into the bar’s center], I just sit there, I have a really good grip. And also, you can remember, even doing these if you want, you can also do the reverse here: which is nice and tight. That works as your forearms more I still feel, not all the biceps, but you feel a bit of the lower part. Generally, when I do any kind of hammer curl or anything like that, I feel pretty much out of place. [forearms to biceps].”“You’re still going to work your biceps, but you’re still going to feel a little bit more in your forearm because of the angle of your hand that’s that way,” Lee Priest. he said.
Genetics certainly play a role in muscle development, but Priest’s training knowledge will help anyone who wants to build their arms using preacher curls.