Katariina Takkinen: chest and biceps

Biceps and chest were the main focus of this workout, but the day began in overcast Helsinki, at GB Gym, with a frank admission: none of us had much strength to spare.

Late in the morning on February 11, we met Finnish glamour model and Fitness Model 2005 winner Katariina Takkinen. What followed was a straightforward, practical workout day: abs, chest, biceps, stretching and a short photo shoot to finish.

Why train biceps and chest together?

A chest and arm workout is a good choice when you want to give your upper body a solid training load without making your routine too complicated. Your pecs do most of the work during presses. Your biceps then get their own work during curls, where it is easy to feel whether the muscle is actually working or momentum is simply moving the weight.

Katariina apologized as soon as she arrived, saying she had been feeling unwell for the past few days and was short on strength. To be honest, we were not exactly full of energy either after an early start and several hours on the ferry. Fitness.ee Xploders came in very handy, and a short warm-up on the exercise bike brought us back to life.

The workout started with abs. We did 3 sets on a machine, with 15, 12 and 10 reps. It was a good way to begin, as abdominal work wakes up your core and signals to your body that it is time to work. A simple rule applies here, though: do exactly as much as you have the strength for, rather than as much as your ego wants.

The workout: chest and biceps

Chest training began with the barbell bench press. It is a classic for a reason: the movement is straightforward, you can increase the training load gradually, and your body soon tells you how you are performing that day. Katariina started with a light warm-up using an empty barbell. Then came the working sets.

We gradually increased the weight according to how we felt. We did 3 sets in total, again with 15, 12 and 10 reps. Training in the morning made it harder, but it was an interesting change. Not every workout has to be the best of your life. Sometimes the value lies in getting your body moving and maintaining good technique.

Next, we moved to an incline bench for dumbbell presses: 3 sets, again with 15, 12 and 10 reps. Dumbbells require more control than a barbell because each arm has to work independently. If your shoulders start rolling too far forward, reduce the weight and get your form right.

We finished the chest portion with flyes on a flat bench. The number of sets and the rep count stayed the same. We used forced reps for the final repetitions to give the muscles a greater stimulus. You do not need to do this in every workout. Forced reps are better suited to situations where you have someone beside you who knows how to help at the right moment and gives no more assistance than you need.

How do you get the most out of your biceps?

With chest finished, it was time to give the biceps a hard workout. The first exercise was the seated EZ-bar preacher curl. The rep count and number of sets stayed the same: 3 sets of 15, 12, 10. The preacher bench limits your ability to cheat, making it harder to haul the weight up using just your shoulders and back.

Our second exercise was the standing dumbbell biceps curl. By this point, we could feel the muscles getting a pump. That is a good sign, but not a goal in itself. If your elbows start drifting forward and your body starts swaying, the weight is probably too heavy. When it comes to biceps, a controlled tempo often beats using the biggest dumbbell.

We finished with cable rope biceps curls. By then, the work was getting quite tough. We reduced the weight a little and simply focused on the muscles working. It felt great, but that was enough for the day. You should also avoid overdoing it, especially when your body is tired or recovering from illness. We finished with stretching and a photo shoot.

Katariina Takkinen and the biceps behind her stage physique

At the time, Katariina Takkinen was a 22-year-old model from Helsinki. She trained at GB Gym in Helsinki and ran her own show business company, representing models and handling related work. Her website, zarah.fi, was also in development.

Fitness Model 2005 was her first competition of this kind, although she already had experience in modeling and beauty pageants. She had no plans to compete again in the near future, as work and school took up much of her time and she wanted to give them 100% of her attention.

According to Katariina, the fitness model competition is for women and girls whose lives include physical training as an important part. It calls for an athletic appearance, small, shapely muscles and a willingness to work as a sports model. It is about more than standing on stage: it is also a lifestyle that needs to come across in photographs.

She followed a specific training program to prepare for the competition. She trained 3-4 times a week and did yoga whenever she had time. Her diet included enough protein, along with creatine and vitamins. A month before the competition, she reduced her calorie intake to 1800 kcal a day. She also drank plenty of water and took extra care of her skin, nails and hair.

Katariina weighed 54 kg and was 170 cm tall. Her typical day depended on work. If she had a photo shoot scheduled, she got up around 7, ate and went to have her makeup and hair done. Shoots usually started around 11 and finished around 14. Afterwards, she went home, ate and got ready to go to the gym. After her workout, she worked on her own business.

At the time, she trained whenever she could find the time, around 2-3 times a week. Her goal was to stay in good shape and build a little more muscle. She had always enjoyed yoga and planned to start practicing Ashtanga yoga. She said it benefited both mind and body.

She did not need to overthink her diet. She varied her food choices frequently, drank plenty of water and stayed active enough that even sweets were not a problem. Her favorites were spicy Chinese food and milk. An hour before training, she ate a substantial meal, always including something rich in protein and something to provide energy. After training, she made a protein shake.

FAQ

Can you train chest and biceps in the same workout?

Yes, you can. Presses do most of the work for your chest, while curls target your biceps separately. If you are low on energy, do fewer exercises, but keep your form strict.

Is 15, 12 and 10 reps a good rep scheme?

It is a simple, effective rep scheme, especially if you increase the weight gradually. The first set establishes a rhythm, while the final sets place a greater training load on the muscle.

What should you do when you feel short on strength?

Start with a warm-up, choose a lighter weight and avoid pushing at all costs. On some days, a solid workout at moderate intensity makes more sense than a poor one at maximum effort.

Author: Joker

Source: Turg.Fitness.ee

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