20 year old youtubers on Tren are like "I struggled for ALL 18 months of my lengthy training career to build biceps until I used these 5 simple NEEDLE TIPS then my arms blew up, my meat head face, my nipples and even my Bacne even BLEW UP!" Compared to Alex, a QUALITY source for advice: Alex is a lifetime natty whose arms were a weak point he struggled to overcome
@AlexLeonidas
Жыл бұрын
Love this 😂😂😂 You know it OG, I've been in the trenches and everything is documented since 2013. I've shown what works, what doesn't, and never stopped learning. For my areas of struggle (here being arms), you know the advice will feature tons of nuance.
@DrTopLiftDPT
Жыл бұрын
@@AlexLeonidas its a shame people are so easily fooled by faux experts like tren tweens, d bol dbags etc.
@DrTopLiftDPT
Жыл бұрын
@N7 Andy i purposely didn’t name drop lol. But if you are talking about them. BRO srsly I read multiple multiple comments talking about how they are natural they used one of their transformations as a reference lmao 🤣. I bet every one of their videos has a people arguing about it. People are very gullible and believe what they want
@DrTopLiftDPT
Жыл бұрын
@N7 Andy I know of him. These boys simp to these guys JUST like basement dwellers do to female twitch streamers or OF girls . It’s pathetic.
@arvin8892
Жыл бұрын
@N7 AndyThe dude's just hating cause they're stronger than him. Lmao give me a break man.
@BaldOmniMan
Жыл бұрын
Arm Training tips are always especially helpful when the message comes from a fella that struggled to grow them for so long. You’ve tried a lot in that regard
@AlexLeonidas
Жыл бұрын
I appreciate that Paris and that too goes for your videos on disadvantages leverages, I take lifters very seriously who overcame serious weaknesses. You just know the advice is uniquely specific.
@LindormAce
Жыл бұрын
This interaction is wholesome af
@bloodoftheunicorns2621
Жыл бұрын
I’m thankful to have such abundant sources of experience to learn from.
@RDS_Armwrestling
Жыл бұрын
@CAPTAIN BICEPS cheat reps don't count
@DrTopLiftDPT
Жыл бұрын
and from a lifetime natty who struggled for years like Alex. This is a quality source for advice. Vs some youtubers like 20 year olds on Tren: "I struggled for 18 months of my lengthy training career to build biceps until I did these 5 SIMPLE TIPS!" LOL
@Toxondomo
Жыл бұрын
Dude just noticed how HUGE your shoulders got over the last months. Mad respect 🙏🏻🙏🏻
@nonattylimits
Жыл бұрын
I'm determined to get 18 inch arms naturally. This information is gold! That first shot in the video displays how crazy good your physique is.
@FitLabb
Жыл бұрын
Great video & agree with what you said. The most effective ways I’ve found to build huge & strong biceps are: 💪 1. Do dedicated arm days (supersetting biceps & triceps exercises) 2. Include a good amount of isolation exercises 3. Stick to the 4-5 safest & most effective biceps movements & with proper form that keeps constant tension on the biceps 4. Push hard enough in all working sets to drive strength & size gains 5. Occasionally include some forced negatives on things like the preacher curl with a spotter assisting by helping to lift it up and providing extra resistance on the way down. 6. Progressive Overload intelligently with no ego lifting.
@AlexLeonidas
Жыл бұрын
All S Tier tips my man! 💪💪
@GrandVoyager92
7 күн бұрын
Saw this comment just now but aren't 4-5 exercises a bit much for biceps? Wouldn't 2 exercises per week be just as effective, if not more?
@FitLabb
7 күн бұрын
@@GrandVoyager92 2 exercises can work well, but 3-4 can be better. My reference to 4-5 exercises was actually about sticking to selecting 3-4 exercises from the best and most effective 4-5 exercises for biceps. Sorry for not being more clear about that. And generally speaking, doing between 8-14 working sets per week for biceps (or pretty much any other muscle group for that matter) depending on your experience level will be the best range to stick with for the best results. There’s more to it than that, but that’s the short version of it for a KZitem comment response.
@GrandVoyager92
7 күн бұрын
@@FitLabb Thanks man. I've got no problem figuring out volume, but how you should spread that volume across exercises is damn confusing. It's often recommended that you do shortened before midranged/ lenghtened curls and pushdowns before overhead extensions, using variations, twice per week. That would be a minimum of 4 exercises per week. Now wouldn't the results be the same if you're doing 8 sets with 2 different exercises, say ez bar curls on the one day and dumbbell hammer curls on the other, as opposed to with 4? Sure you can bias certain areas of the biceps and triceps more, but does that really matter that much?
@FitLabb
6 күн бұрын
@@GrandVoyager92 I’ll be honest with you, it sounds like wherever or whoever you’re getting your advice from about this is making it totally unnecessarily complicated, and may also not really understand how to program things properly. For a quick explanation, assuming muscle hypertrophy is your main goal, you should always be doing all exercises with a full ROM, or at very least including movements that include full extension while under tension, as that fully extended position under tension is one of the most important keys to building larger muscles (among several other factors). Just select 3-4 exercises for any given workout per muscle group you’re hitting, and perform 2-4 sets for each one that has you going to within 1-3 reps from hitting failure (even going to muscle failure on a couple sets if you’re able to safely do that), after doing an appropriate warmup, and stick to that general program for a good period of time, possibly swapping one or two exercises out for one or two others periodically if you choose to. Use progressive overload in your program over time to increase the reps and/or resistance in each subsequent workout by about 5% or so, and record everything you do in some sort of training log. Thats the best advice I have for you which has worked incredibly well for me as well as the hundreds of clients I’ve trained over the years. It really doesn’t need to be overly complicated and shouldn’t be, as many people who push overly complicated plans like that are usually preying on beginners who don’t know any better. Anyway, hope that helps you, and let me know if you have any other questions.
@mustafayigitkartal4257
Жыл бұрын
My arms have always been my strongpoint but I'm glad I still watched it, there are always some training gems in every video you put out, whether it be about exercises or programming in general. The antagonist pairing you mentioned earlier on in the video almost flicked a switch in my head, I'm definitely incorporating that into my routine. Love the content man, keep up the good work
@AlexLeonidas
Жыл бұрын
There's always something that's applicable! Cheers Mustafa
@DarkMuj
Жыл бұрын
This is awesome. Arm training videos from NH, BOH and AL all within a few days. Now we have no excuse not to make inspiring gains this year!
@SpeedyMckeezy
Жыл бұрын
Just get an arm day fellas
@john-atallah
Жыл бұрын
Great points Alex. Spot on about prioritizing biceps in the program. I saw the most growth when I placed them as my first exercise. No excuses at that point 💪
@AlexLeonidas
Жыл бұрын
The simplest fix ever, great that this worked for you John 💪
@D3RHiRO
Жыл бұрын
I’ll try that now! Will report back in some months!
@john-atallah
Жыл бұрын
@@D3RHiRO would love to hear how it went 😁
@dummy999
Жыл бұрын
More dedicated arm days and really dialing in on the staples really helped me. Just focusing on improving my strength on straight bar curls and db curls and doing them for 5-6 hard sets with a couple to failure instead of bouncing around machines and doing a bunch of different movements
@zeratul8372
Жыл бұрын
@@D3RHiRO hey Daniel how did it go for your biceps!
@Uwyrlsjsval7291y3ip
Жыл бұрын
The first time I took any of your advice was back in 2020 during quarantine with the bodyweight psychotic workout. The thing about you is that everything you recommend, you've done. And your methods are proven. You are very articulated and take this seriously. Also, no one asked you to do what you do, which is helping thousands of people like me in their training journey. You have impacted many lives. We are grateful to you.
@AlexLeonidas
Жыл бұрын
Thank you so much, Mr. Garcia!! I'm grateful for real ones like you. You're right that I take this very seriously and welcome those who are on the same page 💯
@Uwyrlsjsval7291y3ip
Жыл бұрын
@@AlexLeonidas what I admire a lot about you is that you dare to become who you want to be. You got that warrior in you and you put in a lot of work. You are one of the Greats!
@justmarc2015
Жыл бұрын
I love training biceps. My biggest tip is to pretend you don't have hands or forearms. Just scoop the weight up with your upper arms. This helped me use my biceps more.
@Slowther87
Жыл бұрын
Chest expanders and bands taught me so much on how to feel the muscle and proper rep control.
@AlexLeonidas
Жыл бұрын
Underrated truth, same here!
@cflingo1
Жыл бұрын
Yes! A part 2 would be appreciated.
@Jonnynot1plate
Жыл бұрын
For anyone, look up Leroy Colbert. Natual with 21 inch arms. Says the same thing. Train arms first for bigger arms
@GuillaumeLeValiant
Жыл бұрын
Leroy Colbert was the man... I used to binge watch his content, was so great! May his soul rest in peace
@AlexLeonidas
Жыл бұрын
Likewise brother, Leroy changed my life! RIP to a legend
@jamestaylor7238
Жыл бұрын
Definitely need a part 2!! Awesome video as always mate
@garrettallman3832
Жыл бұрын
Great video man, Im currently trying to grow past 17" arms that look a little small on my 6'4 frame. Gonna be using some of this in my workout today
@konjotin
Жыл бұрын
Dont worry about 17" arms looking small, im a touch taller than you and have 14" arms. I have advenced pull ups, intermediate presses and i weigh 210+lbs. Guess i should start taking arm training seriosly to combat that.
@Antonio_Serdar
Жыл бұрын
Believe me dude, 17" arms don't look small even on your height. Most guys have like 14" arms ffs
@91JimmyJames
18 күн бұрын
Your heavy 5x5 advice and throwing them in the middle of my session have blown my arms up.
@GOASTize
Жыл бұрын
First tip is priceless and probably why they're so stubborn. I literally am watching this as I'm chucking in some curls after a heavy bench sesh 😅🤦🏼♂️
@akul_cicajlkrb
Жыл бұрын
Dude the quality of every new content...💪
@trainwithtaku
Жыл бұрын
Great video as always. One thing that's helped me recently is pre-exhausting the forearms before bicep curls so they don't take over during my direct bicep work.
@AlexLeonidas
Жыл бұрын
Interesting, didn't consider pre-exhaust in that way!
@magnus6231
Жыл бұрын
@@AlexLeonidas You actually recommended this strategy back then in your video : Good Way To Build Bigger Biceps
@joojotin
Жыл бұрын
How would that help? I never understood that concept. Surely if it affects your set then you would have to use less weight this way because your forearms fatigue first which wouldnt help your issue with bicep growth but make it even worse?
@ciarfah
Жыл бұрын
@@joojotin One of the functions of the brachioradialis in the forearm is elbow flexion. I suppose pre-fatiguing this will bias the biceps more
@joojotin
Жыл бұрын
@@ciarfah No, it will make it more brachioradialis as its already fatigued, that means it has less output and will limit your biceps performance becasue it reaches failure before the biceps. Always do first what you prioritise, if you dont other limitors come into play. Only thing this can help with is you are forced to lower the weight and use better form but you can do that from the get go and not set any limitors for bicep performance.
@khoiminhhoang
Жыл бұрын
I will definitely try this out on my next legs day thanks Alex!
@lucasjay1000
Жыл бұрын
Great video. I definitely focused mainly on compounds and arms/delts have always lagged because of this.
@marcussmith6723
Жыл бұрын
Great video. I watched one of your old videos about heavy bicep and i agree. For a period of time i got caught up on this elbow positions and i neglected basic barbell and dumbbell curl for months. I saw some definition from my long head because i was doing alot of long head exercises or maybe because i was on a cut anyways i had no mass and recently i started doing barbell and dumbbell curls and i started to get some mass. My advice to anyone will be never neglect the bread and butter of the bicep and that is standard curls with barbell or dumbbells
@jj-qx1oo
Жыл бұрын
Honestly, antagonist pairings could receive a video of its own!
@Dgalvez54
Жыл бұрын
I fucking love the arm videos man - these are very very helpful! I have noticed gains particularly in my tricep longhead thanks to your advice! We can never stop learning!
@user-we1sv5ud3h
Жыл бұрын
Alex you are the best on here after dr mike
@jamiegould8845
Жыл бұрын
I remember I coded a robotic pair of arms that could curl more than me. That was a big wakeup call.
@AlexLeonidas
Жыл бұрын
Pretty dope lol
@user-us4mc7ej3c
Жыл бұрын
we NEED a part 2 there's never enough content about biceps
@StuartTheunissen
Жыл бұрын
Thanks Alex, your videos are inspirational, not just from a muscle building perspective.
@pterpsvin8887
Жыл бұрын
Looking forward to the forearm guide. Keep up the good work
@danielloera25
Жыл бұрын
You’re my spirit animal Alex 🙏🏻
@RiderofDeath91
Жыл бұрын
I have a 4 day upper lower split, i think I'm gonna integrate arms as starter for lower days and calves for upper. I would still feel weird to pre exhaust these muscles for my main lift. Let's get those gains ✌️🤘
@mikexcanxjerk
Жыл бұрын
Same as well im on a lower upper split 4 days a week, so idk how integrate this, i already do shoulders on lower days
@Mcjigglenipss
14 күн бұрын
@@mikexcanxjerka little late but base the upper lower split as a 9 day split, so on each day, prioritize a body part more than the others
@KashiwaDaisuke
Жыл бұрын
jesus, that delt looks absolutely nutty at 2:20
@gmelliot19
Жыл бұрын
Unique exercise for biceps peak. Combine forearm supination and elbow flexion into a single movement by performing bicep curls with an asymmetrically loaded dumbbell. Use adjustable dumbbell with at least 50% more weight on the pinky side.
@keelanenns4548
Жыл бұрын
my goal at a bodyweight of 143lbs is to be able to hit strict EZ bar curls, and dumbbell curls, and follow that up with 15KG weighted chinups for 3x10. I think this should bring incredible gains at my current strength level
@ronstanley9873
Жыл бұрын
I am enjoying your videos, you explain things so much better for me, I am 66 years old. thanks
@malaydubey4613
Жыл бұрын
bro i swear this was much needed for me ...i use all the tips and suggestions from my next workout and update you after 4 weeks
@nmnate
Жыл бұрын
I built most of my biceps size on good ol' preacher curls, dumbbell concentration curls and a TON of dumbbell hammer curls. I don't program barbell curls or even ez bar curls these days, but I'm fairly strong at them without really training them (1rm BB strict curl is about 125-130#). Not super impressive (still got work to do as always 👍), but it took quite a while to get there. Patience was key. I think the slow, consistent progression is a key message. Biceps are a small muscle, to be strong you have to spend a lot of time with good, basic hypertrophy principles and just keep at it. There will always be guys that let their egos drive their arm training. It just doesn't go anywhere other than tendinitis. Being fairly strict, good eccentric control, and listening to your body is key. Paying attention to your forearm imbalances can really help you avoid tendinitis. My pronator teres tends to get fairly tight and working on that helps a ton.
@cainm8808
Жыл бұрын
I've been lifting since 1985 nonstop. I wish I figured out 1/4 of what you have in the time you have been training. As always awesome info. It will be nice to see when you hit a million subs. As for cheat curls they never did anything for size for me either. I was curling 135 for 10 then 185 for 10 and 225 for 8-10 225 was more like hurling.
@AlexLeonidas
Жыл бұрын
Much love Cain, I'm happy my videos are relatable to a seasoned lifting vet like you! Cheers to more success
@AK47_.
Жыл бұрын
Incredible. Currently I’ve implemented and Shoulder and Arm day. I feel great. But I’m knackered.
@marcmcphee
Жыл бұрын
I’ve been beating the @&$” out of my arms for the last year or so and it has paid off…finally up to 16 inches and growing (I was at just over 15 inches a year ago)….keep grinding for those natty gains!! 💪🏋️❤️
@unknownsource4359
Жыл бұрын
What 3 bicep exercises would you choose for maximum gains bro ?
@marcmcphee
Жыл бұрын
@@unknownsource4359 I’ve kept using the basics. Good ole ez bar curls…concentration curls…drag curls…hammer curls (less bicep activation on those though)…dumbbell curls. Progressive overload is key and I train them 2-3 times per week.
@asifulalamsportsfitness1566
2 күн бұрын
U r 100% right all ur videos
@Tetraid13
Жыл бұрын
In my case it was biceps nerve squized under front delt. Brahialis muscles was spazmed and not allowing biceps to work. Also trigger point in biceps. Biceps was spazmed also. Also some problem in shoulder blade instability. Now after everything is fixed I am getting newbie gains in my biceps after 12 years of training.
@brandongaul4481
Жыл бұрын
Your biceps are looking great bro.
@augustusclaudiusvenorius6292
Жыл бұрын
This is very similar to Dante Trudell's advice. His base program has you train pecs, delts, back and triceps on day one, then biceps, calves, hamstrings and quads on day two*. Days one and two are alternated on an every other day schedule, such that each muscle is worked directly three times in a two week period. *The exception is hamstrings are done last IF your hammy move of the day is SLDL or Romanians. On leg day, he saves the hardest exercise for last. He also recommends alternating between a pool of three different exercises per bodypart over that two week period, which isn't too far from your double conjugate method. For example, day one A might be weighted dips, press behind neck, skull crushers, pulldowns and barbell rows. All of those would be done to warm-ups to failure set with two brief rests followed by rest pause mini-sets; e.g., dips to failure, stop to take 15 deep breaths, have another go at it to failure, take 15 more deep breaths, then give it one last shot, generally just eeking out a rep or two, then pecs are cooked, finished. On day one B, you might do Smith inclines in a similar fashion. And so on. The only exercises not rest-paused are done for two straight sets (pulls, rack pulls, any free weight row, hammy deads) OR quad exercises which are done for a heavy set of 6-8ish and a "widowmaker" set of breathing style squat variant or leg press wherein you take your usual 10-12 RM and take just enough breaths between reps to push out 20. It's a brutal way to train but, as I said, your ideas and his mirror one another. However, I will say his methods are geared toward the enhanced lifter (no pun intended). When I was "on," training to failure in DC type workouts was a boon...but as I get older, I think I would've done better as a natty if I didn't utterly destroy myself with the insane intensity crap.
@bobbyhunt3009
Жыл бұрын
Alex, Jeff Cavaliere at Athlean X says the same thing U say about hitting the short and long head of the bicep in reference to where the elbow is at the start of the movement, meaning to hit the long head start with the elbow behind the body and for the short head start with elbow in front of the body, however he says the opposite of what U say about hitting the short and long heads of the biceps in terms of converging and diverging movements. He says to hit the long head U need to converge the arms on the way up (Concentric part of the movement), U say to hit the long head we should diverge on the way up and the opposite ways for the short head. He says we are hitting the head that is the most visible during the rep, meaning if we use a close grip we are hitting the long head as it is the most visible and if we take a wide grip we are hitting the short head as it is the most visible during the rep.. I'm just trying to make sure of the correct way to hit each head. My long head is stubborn so I want to maximize it's growth!!! I am confused, is this simply a case where two guys differ in their beliefs or do U think Jeff is just wrong on this topic? Thnkx, looking forward to your response
@surrealistidealist
Жыл бұрын
Regarding chin-ups with *mind-muscle connection* for biceps, I'd add that it's important to learn how to combine that with *each of the 3 parts of the range of motion.* The bottom, middle and top range of a chin-up each hit the bicep in a unique and special way. And you can do this both on the way up *and* on the way down. So that's really *6 different ways* to focus on the mind-muscle connection with the biceps.
@alexc7857
Жыл бұрын
natural hypertrophy does narrow grip preacher curls, and the guys biceps are enormous, take Alex's word for it
@Rico4801
Жыл бұрын
Leroy Colbert is my idol I watched all his videos about 3 times
@jordanjacobs157
Жыл бұрын
5:29 task understood, sir!
@livingweaponnightmare
Жыл бұрын
Life long natural who is now rehabilitating a partial bicep tear (which could have been a full tear) here- great video and agreed on all points except- Elbow flexion I don't find to be the main function; it's really supination. The brachialis will still take care of the flexion even if the bicep is messed up. I do think if you're more advanced and get stronger at other pulls, you need to be mindful of the volume and the mileage on the distal tendon at the elbow. I always thought as a natty it wasn't something we need to worry about. But that tendon takes a lot of beatings over the course of a weekly split. Like you I have to say minimalism and not rotating exercises can cause a problem. But be mindful of the overall volume on your pulling. Eg is if you're doing a lot of under hand pulling/rows and mixed grip deads or one arm pull ups do NOT add crazy volume or high frequency on the biceps. While the muscle can handle the beating that distal tendon is likely already maxed out in volume.
@peamutbubber
Жыл бұрын
Did the tear start with a painless clicking at the distal tendon? Mine clicks a little when I fully extend (no pain) but I just don't fully extend and no issues have occurred, what ur saying about volume is spot on tho, ima stay away from lots of ring rows and if I do them I will pronate the hand
@chrisgomez984
Жыл бұрын
excelent! Biceps first is S tier advice, specially on a full body split, you can truly take advantage of the high frecuency without suffering from the loss of focus and performance from the cardiovascular demand, this allowed me to keep volume the same, but now I actually like my arms!
@AlexLeonidas
Жыл бұрын
Just like how Leroy Colbert and Steeve Reeves did it, combined with muscle priority! Oh yeah, I too used to hate training arms. Now I love it, all about finding a style that genuinely works for you.
@filippofiori8416
Жыл бұрын
Most helpful for me: control the negative. Worked up to 90lbs for ten, but the bar was on freefall on tbe way down! Time to scale it back. Cheers Alex!
@AlexLeonidas
Жыл бұрын
Controlling the negative makes SUCH a big difference, it's crazy! Used to do the same garbage with 90lbs, got humbled after doing it right.
@shifter8207
Жыл бұрын
The keep it simple method is still relevant in 2023. Targeting the short head is what I lack more but let’s be real I’m watching this video so yeah overall my biceps lack 😅
@Devonshire_heathen
Жыл бұрын
Definitely need a part 2 dude
@pretty_flaco
Жыл бұрын
the only youtuber i’ll ever take biceps advice from Mr. ISYMFS himself, CT Fletcher
@curious5557
Жыл бұрын
Really glad I found this channel - great advices - thank you Alex.
@booopwappp1323
Жыл бұрын
It kinda makes sense to train biceps first on a pull day that way when you do pull ups/Rows the back has to do more work. Great vid!
@mdd1963
Жыл бұрын
I’d think the back does less work, as the biceps give out first. I simply add more sets of pull-ups…. :)
@zeimeris
Жыл бұрын
Myth. Shoulder flexion actually doesnt isolate bicep short head. The truth is that bicep long head works in extended and flexed shoulder position. It helps to flex your shoulder. If you want to isolate the short head just externally rotate more wether in flexed or extended shoulder position.
@jonasz.5252
Жыл бұрын
12:30 Pitbull
@conlear
Жыл бұрын
There's more detail in Alex's Video breakdowns than in my arms...I don't know who that says more about :D Great video man!
@AlexLeonidas
Жыл бұрын
Preciate that man, it's all about the nuances!
@mehdicherchari3522
Жыл бұрын
You're looking great Alex
@pallasashta9129
Жыл бұрын
Thank you. Very good point
@elweewutroone
Жыл бұрын
Chin-Ups almost isolate the short head of the biceps from the long head due to the simultaneous elbow flexion and shoulder extension (the long head also contributes to shoulder flexion, so having the shoulders extend at the same time as the elbows causes the muscle’s length to remain about the same, so the body only uses this head for stabilization).
@roncerjani9063
4 ай бұрын
I do them frequently, and am even good at doing them (can do about 16-18 per set if that's the first exercise I do). My biceps are literally nonexistent unless I flex, and not particularly appealing when I flex either.
@broadcast3ful
Жыл бұрын
Thanks for pointing out your biceps in the thumbnail Alex, I wouldnt have seen it otherwise
@AlexLeonidas
Жыл бұрын
You're welcome sir, not many people know what biceps are.
@broadcast3ful
Жыл бұрын
@@AlexLeonidasHahaha it's obviously ironic since your following based on the type of content you put out is probably one of the most advanced followings in the fitness community. Keep it up
@oldern7454
Жыл бұрын
All I want to add to this is that even though I had a very rough first one year in my fitness/calisthenics journey (had some moderate rotatorcuff/shoulder problems, due to me being STUPID and training without preparation in dangerous settings), and I often switched between pushups and bench press, while progressing moderately, I have to say that the pushup numbers DROPPED the moment I started taking them seriously. Which means SLOW tempo, controlled descent, proper form, pause at bottom, etc. I always get frustrated when I remember how I could crank up 25+ sets of pushups when I was in "worse" shape. But then I must remind myself: nope, those were NOT proper pushups. I am also the guy who does 5-6 chinups currently, but one of those chinups are more proper than complete sets that I see strangers do. I might progress slow nowadays, but I enjoy it. I also ignored isolation work until this november. I finally faced the fact that low rep chinups will NEVER grow my biceps enough, and then I discovered that my biceps were not being worked by the curls because of other weak links/overcompensations. Since then, I started lowering the weight, added forearm-curls and hammer curls to the mix, and wrist extension work as well -and voile, suddenly I can feel bicep curls in my...BICEPS :D Doing a slower movement is always going to be preferrable compared to the alternatives, imho. I'm glad I stuck around. (Great channel btw, somehow your style is addictive :D)
@calebevans7408
Жыл бұрын
Needed this video right now. Just tried pre-exhausting my arms before an upper body day and it was was great. Can confirm its a good idea.
@blazykidmonyela4408
Жыл бұрын
Dude has the best channel ever🙈🙊
@franklavilla3385
Жыл бұрын
Charles Glass recommendeds "Swoop curls" - where during a curl u bring ur elbows up, then bring the barbell to ur forehead. Seems to work!
@marcussmith6723
Жыл бұрын
Having a good should always bring up your arms. Develop shoulder makes your arm look better and it becomes more define. Alex is prime example since his shoulder developed his arms look bigger and more defined bicep and tricep both. Alot of people don't know that.
@princerak8881
Жыл бұрын
im a powerlifter but i go hard with isolation as well
@mikelim7514
Жыл бұрын
My dude is ripped again and big as fuck, youre getting the hang of it well, been watching you since forever and youve been constantly growing. Keep up the work And i just saw these rear delts, because i posted the comment in the beginning of the video, would be curious to see how you hit these bad boys to be so big and popping
@AlexLeonidas
Жыл бұрын
Hell yeah Mike!!
@andremaldonado7410
Жыл бұрын
This entire time I've been doing curls with my arms tucked straight out in front of me because I thought that was just *the* correct form, and always wondered why my biceps seemed thick but never super tall or peaked, I'm definitely going to try training with my arms angled from now on
@dvm7005
Жыл бұрын
It's mostly about insertion
@slackerm1
Жыл бұрын
Same here and whats worse is this way feels the WORST to me
@domepiece11
Жыл бұрын
I do bicep work at the end of my push day and tricep work at the end of my pull day. Give it a try. My bicep exercises are machine preacher curl (short head), face-away standing cable curl (long head), and reverse grip BB curl (brachialis). It’s working great.
@anonymous6045
Жыл бұрын
I'm gonna need that part 2 brother.
@julianlavalley7454
Жыл бұрын
11:23 no need to uppercut weights around😄😄
@MrSuperPsymon
Жыл бұрын
Curl. Got it. Thanks.👍
@gl7257
Жыл бұрын
I personally love doing concentration curls supinated and hammer grip style. But the ultimate way to train arms is with arm wrestling training methods with added triceps work. Arm wrestlers have the strongest, biggest biceps and forearms pound 4 pound.
@burntgod7165
Жыл бұрын
DC Training has an interesting Day 2 template where it begins with biceps. It goes: Biceps Forearms Calfs Hamstrings Quads That way, as you say, those guns get gains!
@SUPER8ALTERN8
Жыл бұрын
lets go, just as I was thinking about trying this, listened to you and Pete Khatcherian discussing this as well, and now you drop this video - its a sign.
@AlexLeonidas
Жыл бұрын
LET'S GOOOOOOOOOO
@liamburns8554
Жыл бұрын
Great vid. But for some reason I find bicep training the most mimd numbingly boring. Even more than calves. Been getting it done the last 4 months, 3 times a week. Made a big difference.. I have to pretend I am a robot when doing them, with no human feeling.
@adrians5875
Жыл бұрын
It's all about that stretch
@N_L12
Жыл бұрын
personally, as a calisthenics guy, I like to dedicate cycles focused on my weaknesses. If I would put loads of emphasis on my biceps, I would do something like supinated back lever pull-ups with bands (or curl, idk how you would call it), then an overhead focused pressing exercise, then something like a back focus exercise (front lever type stuff, not one arm pull-up, since there would be a lot of tork applied on the elbow), and then doing barbell ez bar strict curl, and finally, some concentration curls. of course, i would do some "impossible" dips, skullcrushers in a pike position... and of course a finisher with superslow reps.
@nmnate
Жыл бұрын
I appreciate you pointing out how shoulder external rotation influences LH activation. I've been doing some 1 hand preacher curls with my torso facing away from my arm (maybe 45 degrees) and it smokes the LH. 👍
@irwtdsmed9727
Жыл бұрын
I needed this Alex..thank you
@roundup1253
Жыл бұрын
You’re so right!! It’s also ok to start with one back compound like pull-ups and then directly proceed to isolating the biceps. My mistake was always finishing all the sets with 2 compounds and then followed by isolation. No success
@IntoTheOutside000
Жыл бұрын
If you can't afford an arm blaster (or don't want to use one), resting the triceps again the front of the lats will do the trick.
@elgringo2852
Жыл бұрын
What really helps me in biceps and triceps training that are 3 to 4 sets where I pay attention from week to week on progression and after the sets I do another 1 set with lighter weight where I still insert a few rest pause sets!
@tommcgivern8020
Жыл бұрын
Good job Alex
@dlg78
Жыл бұрын
I've found really heavy 90 degree static holds has really helped. A weight too difficult to curl, but can hold at 90 degrees for say 10 seconds. Same with a 90 degree hold from a pull up bar.
@jaytalazac865
Жыл бұрын
The brachialis and using hammer curls are worth mentioning because they falsely push the biceps up giving the illusion of a higher peak. One of my favorites for biceps is sitting down on the ground with my elbows on a flat bench and legs underneath and using cable preacher curls. Lean back to make it harder and target the long head. Seems more beneficial than a standard dumbell curl, whereas at the top of the movement, it becomes much easier and tension is gone
@guiilhermesa
Жыл бұрын
I built my biceps on ring curls and pelican curls on bars and getting stronger on the ring curls till able to do elevated ring curls was a game changer.
@stanislavdimitrov5194
Жыл бұрын
Although my short biceps(about 3 fingers (ish) empty space from the bicep to the forearm when flexed),i think that i gave them not care when working them out.Definitely I'll take into account your advices for growing them especially the short head. Many thanks and stay strong !!!
@yoenerlun
Жыл бұрын
I would really like a similar video on calves!
@darrenhoang3
Жыл бұрын
Love doing 1-2 sets of biceps on push days for a higher frequency since they dont take a super long time to recover and are good to go on pull days.
@AlexLeonidas
Жыл бұрын
It's that simple!
@joojotin
Жыл бұрын
I would argue its one of the most slowly recovering muscles. At least thats what all the research indicates.
@Antonio_Serdar
Жыл бұрын
@@joojotin I agree, + biceps training is pretty hard on your joints/forearms.
@joojotin
Жыл бұрын
@@Antonio_Serdar yeah, I have experienced it also firsthand
@MattFlyFisher
10 ай бұрын
My arms respond well even without separate day but when I added a day of strictly arms with some shoulder work also, man did they blow up! Now it's time to switch to what you're saying here Alex💪🏽 Gonna do the chest with Bi and and back with Tri once this program gets stale. Appreciate u bro💯
@realbillnye
Жыл бұрын
Why did you state concentric are more important in the cheat curls section? Is this true in the context of biceps? Matt wenning has said eccentrics are more important for muscle growth. Thanks Alex
@archlifts947
Жыл бұрын
to be honest alex my biceps responded best when I did these 1-dropped my ego, curled what I whist being objective 2-treated my curls seriously and acted as if they were like my bench press / other main lifts 3-went very very close to failure and directly to failure at half of my sets 4-stabilished a good mind-muscle connection
@AlexLeonidas
Жыл бұрын
Those are some damn good tips my man. I can relate to all of them.
@Antonio_Serdar
Жыл бұрын
I have seen benefits from doing "too heavy" curls with suspect form, it makes you stronger and allows you to curl heavier weights strictly too.
@TypicallyUniqueOfficial
Жыл бұрын
I’m at the 40 lb DBs for sets of 10 and inching my way up (slowly) to the 50s. I actually took a lot of bicep tips from you Alex and they helped me a lot. I also do a ton of rest pause on the concentration curl with heavier weight and that seems to have really jolted my bicep gains (I also dumped the incline curl because I was always stalling on the 30lb DBs for sets of 6-8).
@mustafayigitkartal4257
Жыл бұрын
I really like doing dc-style training for arms, bis and tris (ez bar curls and overhead cable extensions are my go-to), really helps you milk out ever set you do. Concerning the incline curls, I personally get the best results by using them for 2-3 sets of 10-15 at the end of my arm days as a finisher exercise, with extra emphasis on the eccentric. Although the progress is slow its still there for me and that's what worked best, I suggest you try them out, maybe they'll work out for you too
@TypicallyUniqueOfficial
Жыл бұрын
@@mustafayigitkartal4257 I dedicated 2 years of my training to incline curls. They were performed first in my routine at the beginning as my main strength and mass builder. The incline curl just wasn’t it for me and I think there’s nothing beneficial of doing the incline curl compared to a regular seated bicep curl (the research is iffy on biceps, and it does not respond the same way other muscles have in the stretch mediated response). My biceps grow much better in the mid range (which gets hit hardest by regular standing/seated DB and BB curls). I wouldn’t ever recommend someone do an incline curl, but if it works for you keep going. I legit have been adding a rep every single workout to my DB curl and I’m about to start lifting the 45 lb DBs pretty soon here (something I’ve never been able to do). I wasted 2 years dedicated so much effort to the incline curl and I truly think it is one of the WORST bicep exercises because it shortchanges you in size and strength. Side note, my biceps were stuck at 15 inches for an entire year (proving the incline curl didn’t do shit for me for an entire year). Right now, they are 15.75 inches. Almost an entire inch in 1 year of training, and when I cut down this year they will show.
@mustafayigitkartal4257
Жыл бұрын
@@TypicallyUniqueOfficial I love hearing these kinds of stories where people have the exact opposite response to me, really shows how personal exercise selection can be at times. For me, incline curls have been a staple in my arm training from my 50kg skinny form with 25cm arms to almost 3 years down the line where I'm 72kg with 45cm arms. I do agree with the midrange-biased exercises for arms though, especially ez bar curls and 1-arm db curls do wonders for me, but I prefer them much earlier on in the workout and with low to moderate reps of 5-10.
@blackflame1592
Жыл бұрын
@@mustafayigitkartal4257 72kg with 45cm arms is insane
@TypicallyUniqueOfficial
Жыл бұрын
@@mustafayigitkartal4257 your biceps are 17.7 inches @ a body weight of 159 lbs? I’m not sure I believe that lol…that is one of the most ridiculous things I’ve read and if true that’s extremely abnormal.
Пікірлер: 427