The Scott Curl and Larry Scott!
The Scott Curl and Larry Scott! Here’s Part 2 of the new Olympia Series featuring Larry Scott, the first Mr. Olympia and a two-time winner (1965-1966)! In Part 1 we saw two of his routines, from a simple 3 day full body to a far more intense 6-day split. In Part 2 we will look at the Scott Curl, one of Larry’s biceps workouts, and cover nutrition and supplements with some tips from Scott himself. If you’re ready, let’s get started!
The Olympia Series – The Scott Curl and Larry Scott – A Quick Recap!
| Core Category | Core Strategy | Execution |
| The Routines | 3 Day Full Body6-Day Training Split | Mon/Wed/Fri – 8 ExercisesWorkout on Days 1, 2, 3, repeat, rest on Day 7. |
| Set and Reps | Size | Scott used reps ranging from 5-8, 6-8, 8-10 and 10-12. He used higher reps on calves (15-20) and up to 150 on abs |
| Intensity Techniques | Scott used supersets and burns | Scott would often superset variations of the Scott Curl and also do burns at the end of a regular set. |
| Tempo & Rest | Continuous Tension, No Pausing | Vince Gironda-inspired 2-0-2 tempo, rest between sets unknown, but Gironda advocated 90 seconds. |
| Protein Ingestion | High Protein, Used EarlyMilk & Egg Protein Powder | Scott would mix the powder with heavy cream and milk for a high calorie, high protein homemade gainer. |
| Nutritional Approach | Gironda-Inspired | Scott followed the Gironda high protein, high fat, low carb nutritional plan. |
The Scott Curl – The Exercise Larry Scott Is Known For
Larry Scott was known for having massive biceps (heck, massive arms!). A big reason for his huge biceps (his arms measured 20 inches, and some claim over 20 inches) was Preacher Curls. He used them so much that they are often referred to as Scott curls.
The Scott Curl can be done with a variety of grips, including hammer style, which target the brachialis. You can do them with a barbell, an EZ-bar, or two dumbbells. Scott often used dumbbells or a straight bar. Other modern versions of the Scott Curl would include using a cable or a specific arm curl machine.
Scott often did these using the back of a bench, which forced his elbows close together with his arms spread out slightly with external rotation. Larry spent a lot of time on the Scott Curl (and several variations) because he believed it stretched the biceps at the very bottom of the movement.
In fact, he emphasized using a full rep – going all the way down and getting a full stretch. In fact, on top of that he often suggested burns done at the bottom of the rep (mini reps done at the end of a set when a full rep is no longer possible) as a great way to finish the exercise. (1)
A Specialization Bicep Workout
Scott used a number of different routines and we’ve seen two of them in this article Series. Here’s a more intense biceps routine he used. You can substitute this routine for the one presented in the above 6-Day Split, or alternate this one with that one.
2-Arm Dumbbell Scott Curl superset with Barbell Scott Curl
6 sets x 6-8 reps each exercise, perform burns at the end of the set.
Barbell Reverse Scott Curl
6 sets x 8-10 reps, perform burns at the end of the set.
Scott often did this routine as a tri-set, an intensity technique he frequently used for arms. In that case, he would go right into the Barbell Reverse Scott Curl after completing his first two exercises.
He not only did that for biceps, he did the same for triceps. Even though he is known for his biceps, he understood that the triceps were responsible for two-thirds of your arm size. That’s a critical point that many lifters miss. Train your biceps hard (Scott certainly did) but do not neglect triceps, and for complete arm development, don’t overlook forearms (Scott hit those hard too). (2, 3)
Nutritional Guidelines
Larry Scott generally stuck to a high-protein, high-fat, low-carb diet. For example, he was known to follow the “steak and egg diet” advocated by Vince Gironda. The steak and egg diet is exactly what it sounds like – high protein, high fat, and low carbs. It was believed to support muscle growth by increasing testosterone production through high amounts of cholesterol (the starting point for the manufacture of testosterone in the body). (4)
Protein
Scott was a big fan of protein shakes. In those days the choices were limited. He used a milk and egg powder (whey protein didn’t hit the market until 1993). He would mix the powder with heavy cream and milk for a higher calorie, high protein weight gain shake.
While I don’t suggest the shake Scott used, I do suggest serious lifters consume a minimum of 1 gram of protein per pound of bodyweight every day. Additionally, you should spread out your protein intake over 5-6 meals – “normal” shakes – snacks. This is the classic approach to protein timing and it’s convenient and easy. In addition, it allows most lifters to work their protein intake into their normal meal schedule.
Still, what if you lead a very busy life? Then you can adjust your intake of protein to fit your lifestyle, one way is to fall back on the convenience and ease of protein shakes. I did that for 30+ years because my job didn’t give me much time for a whole food lunch or snacks.
If your life is pretty simple, your focus should then be on whole-food meals. Use a shake or two at your convenience to help you meet your daily protein target.
I also suggest drinking a post-workout shake as soon as possible after you workout. I know a lot of “experts” will tell you that you can work out and wait hours before you need to eat a meal or drink a shake.
But, there is no reason you have to wait that long. I don’t, and I don’t want to. When I get done training, I want some calories and I want them now, so I drink a shake, and not long after that, I eat. I suggest you do the same!
Tip: Strategic Nighttime Protein Intake
Here’s a great tip: about a half-hour before going to bed, serious lifters should eat or drink a protein source that focuses on slow digesting sources. There are several good options: a serving of low-fat cottage cheese, or a serving of low-or no-sugar Greek yogurt, or a shake containing casein protein.
This is a simple and easy tip that can help you stay in a state of positive protein balance during the night. Why’s that important? Simple – that’s when your body moves into a state of negative protein balance, which in turn derails your gains.
Carbohydrates
A lot of people, lifters and non-lifters alike, think carbs are the “enemy”. Contrary to Gironda’s nutrition philosophy, they are not. Carbs are critically important because they are what the body utilizes for training energy. The enemy is overeating junk carbs – high sugar, processed foods. And it is true that when someone eats more than the body can use, they do in fact become the “enemy” by being stored as excess body fat.
However, a serious lifter will focus on clean carbs and limit sugary carbs, eating mainly complex carbohydrates. For gains in muscle mass, I recommend 2 grams per pound of bodyweight as your starting point. You can adjust this number up or down depending on how your body responds.
By that I mean keeping an eye on your waist – if you start to gain fat due to eating more carbs than your body needs, reduce your daily intake by 50 grams, then monitor your waist and continue to make adjustments as they are needed.
Tip: Strategic Carbohydrate Manipulation
In addition, on your training days, I suggest consuming about 50% of your daily carb intake (you should include all your simple carbs) in the hours before and after your training sessions. I would actually start the night before by consuming extra carbohydrates around dinner time.
Then pick it up the day of your workout right up through your post-workout shake and your eventual post-workout meal. To be specific, I suggest an extra 30g the day before and then 50% of your day’s total carbs on your training day.
Healthy Fats
Finally, about 20% of your daily calories should come from healthy fats. Great choices include salmon, tuna and other fatty fish, olive oil, seeds, and nuts. I also advise that you avoid saturated and trans fats (that means fast food, fried foods, high fat red meat, and high fat dairy products).
Supplement Tips
We’ve already seen Larry Scott’s take on protein powder. With that in mind, here are my cornerstone supplement suggestions with some Scott additions.
- Hi-Tech Precision Protein – First and foremost is a great protein powder – and this innovative Hi-Tech powder more than fits the bill. One scoop provides 25 grams of hydrolyzed whey, but what really sets this protein powder apart from the crowd is Hi Tech’s exclusive technology which allows leucine to be released in the early stages of protein synthesis (a direct muscle growth trigger). That’s a long way from the milk and egg powders available way back in 65!
- PEScience Select – When you’re choosing a protein shake for your nighttime protein source, take a look at this one. One serving supplies 24 grams of fast and slow digesting whey and milk proteins.
- Digestive Enzymes – This was a popular type of supplement back in the 60s, and a Gironda suggestion. These help lifters digest their high-protein meals and shakes.
- Gorilla Mind Gorilla Mode – Here is the Pre that changed pre-workout dosages forever – it literally revolutionized the industry. Before Gorilla Mode came along, most pre-workouts dosed the pump booster l-citrulline around 3-4 grams. Now you see it dosed around 8-10 grams – thanks to Gorilla Mode pre-workout. And it doesn’t stop there – this Pre is well-dosed across the board.
- NutraBio Base – Here’s a pre-workout that represents the newer “Core” category – which means it’s a value-minded, streamlined yet still potent formula that doesn’t empty your wallet. And of course it features NutraBio’s outstanding label transparency and product quality.
- AllMax Nutrition Creatine – Creatine monohydrate remains the most tested and proven-effective supplement in the business, period. This patented AllMax Nutrition formula features CreaSyn® micronized creatine monohydrate. Plus, it also features a 99.9% purity rating.
- Myogenix Myo Vite – You need a good multi when you use a higher volume workout like Larry Scott’s. Myo Vite is the way to go with one of the most comprehensive nutrient packs on the market.
- EFX Sports Karbolyn – I definitely suggest this to help you power through workouts like Mr. O Larry Scott’s – especially if you’re looking at his 6 Day Split or his Scott Curl supersets and tri-sets. Take this with your Pre or Intra and it loads fast-digesting carbs for fast ATP energy, with absolutely zero insulin spikes.
- Axe & Sledge The Grind – For longer workouts I recommend an intra-workout such as The Grind. This formula provides all nine EAAs plus contains a hydration and recovery ingredient, so you’ll be able to stay hydrated no matter how long your workout takes. I recommend stacking this with Karbolyn, and drinking it right before and during your workout.
Summary
And there you have it – the launch of the Olympia Series of articles with 2-time Mr. O Larry Scott, often called the “Golden Boy” of bodybuilding and the first man to hold the title. Scott was known for his massive arms and the Scott Curl had a lot to do with it. Before you hit the gym and start doing those Scott Curls, stop by illpumpyouup.com and stock up!
References:
- Sato, S., Yoshida, R., Kiyono, R., Yahata, K., Yasaka, K., Nunes, J. P., Nosaka, K., & Nakamura, M. (2021). Elbow joint angles in elbow flexor unilateral resistance exercise training determine its effects on muscle strength and thickness of trained and non-trained arms. Frontiers in Physiology, 12, Article 734509. doi.org
- https://leanbody.com/blogs/training-exercise/bigger-arms-fast
- https://ditillo2.blogspot.com/2017/05/triceps-tri-set-larry-scott-1964.html
- Hu, J., Zhang, Z., Shen, W. J., & Azhar, S. (2010). Cellular cholesterol delivery, intracellular processing and utilization for biosynthesis of steroid hormones. Nutrition & metabolism, 7, 47. https://doi.org/10.1186/1743-7075-7-47
By Jim Brewster