Studies show, that the rep range doesn't matter, if you are training to or close to failure Then, all of your fibers (both types) will be stimulated well :)
It doesn’t work or feel like that at all, I’ve done at least 3 sets of 20 reps with 7kg dumbbells every workout and my weak bicep (right) feels softer than a pillow, I self demonstrated with a few reps on what the guy was saying and I immediately noticed the difference.
@@BigMelvinHarrisSmoke I don't think you understood the video or the comment. He said you could train different types pf fibers with different rep ranges, which isn't true though. And yes, different levels of intensity / feel different of course, but that doesn't make 10 reps less effective than 20 reps and vice versa
These kinds of things probably wont be the thing causing you to not grow at all. Not focusing on -hitting different rep ranges -train a muscle more than 1x a week -stretch based movements vs squeeze based movements -concentric vs eccentric. Missing these things will just cause you to grow slower, but they will not cause you to not grow at all, these things on the other hand will stop you from growing at all - switching it up every week (undulating between workouts in the week is fine and pbb reccomeneded for a variety of reasons) -not training fo muscle growth (If you want to grow your biceps do bicep curls etc) -Acute overload (train hard enough) -progressive overload (train harder over time) -fatigue manangement (how good does the exercise feel vs. How does it feel for your joints, cardio, untargeted muscles)
You are wrong. My Calves became bigger when i do light weight to the failure everyday.. unlike i trained it for years with heavy weights but it wont grow. Conclusion, Fibre types matters. Like me. My Calves and Shoulders became bigger when i trained them everyday with light weights to failure. So dont tell people its a non sense.
@@nicksenseitv4922 that’s probably more of a matter of volume and not fibers. You do more volume with lighter weight whereas you do far less with more weight.
@@Keeekstarr No, its not. When i did it to my calves and shoulder, i tried it on the other muscle part too with almost the same sets,reps ,frequence and volume, but it wont change my Chest, tricep and back. Its only effective to my Calves and shoulder.
I train most of my muscles like this: 1 set 20 rep light to warm up the muscle. 1 set 8 reps Heavy to failure. 1 set 12 reps less weight to failure. 1 set , 16 reps reduce weight until failure. If I didn't get to failure at the rep range, I add more weight the next time...
It is true that you will be training only one type of the muscle fibers, but depending on the muscle group you should stick to a specific rep range. This is because some muscles have more fast twich fibers while kthers have more slow twitch fibers, for example the biceps and triceps have more fast twitch fibers so sticking to lower reps will be better since you will be training more fibers and you can stick to progresive overload. But dont forget to train to failure in between these rep ranges.
Progressive overload is the only way little Timmy. My advice? Whatever you're doing to gain muscle. Start with 2 sts of 12 at like 75% of your max. 2 sets of 10 at about 80% then 2 sets of 8 at damn near your pr. Works for chest arms shoulders back and legs.
This dude learned about different muscle fiber types yesterday and just made some BS up. First there are more than two types, there are hybridized muscle fibers in between both. Slow twitch muscle fibers are small and are specialized in endurance exercise due to their structures and metabolism. Training slow twitch muscles causes your muscles to get smaller and more tuned to endurance exercises like long running or very high repetition work. This is why some people believe cardio and running can kill your gains, but that won’t make a huge difference to add in a bit of cardio. It’s nonsense to say you should train both because if you actually did train both, you’d be doing contradictory work. In the end, if you want growth, you should train for maximal hypertrophy of fast twitch muscle fibers which means progressive overload through strength gains. This is what these muscle fibers are specialized to do.
I would say just stick to low weight high reps for biceps isolation exercises as all the other pulling exercises are done with much heavier weight and works the fast twitch biceps fibers.
I never have stayed same reps with each set I mostly pyramid up each set starting with light weight to heavy weight or down reps with heavy weight down to lighter weight
Really....i have been working out for over 35 years...competed on many BB competitions....whenever i want my biceps grow ...i finished my workout with 150 reps of barbell biceps curl ever other days since i do dips 150 reps for triceps...and on my mid 50's now...still got great bi and tri....just sayinv
I don't know about this. I did standing barbell curls for years and my biceps got huge. Combined those with primarily lying tricep barbell extensions for incredibly large upper arms. And I was always strict with both.
Basically what he is saying is to progress overload which is very important too By increasing the rep range by at least one each week and increasing the weight after a certain amount of the time you make the exercise harder to do per week which is need to cause the muscle to grow There are different way to do progressive overload you can also slow down the time during the rep or decease the rest time between sets to increase intensity
Actually everything he says and almost everything he posts is nonsense. he just wants attention with fancy facts even though most of them, just aren't true. Just do 2 exercises with 3 sets each for biceps, one for the long head (elbows behind the body) and the other one for the short head (elbows infront of the body) and yeah. Progressively overload, which means, slowly increasing the workload, which can be more reps more sets or more weigh. As a small orientation, just do less than 5 sets, less than 20 reps and after each set, you should not be able to do more than one or two reps afterwards, meaning you train to failure. Apart from that, he is right about the two different muscle fiber types, but you wont target the endurance fibers with less than 30 reps and these fibres don't really effect hypertrophy training, meaning they dont grow as much and don't matter for muscle building
@@marcodieren1544 I just watched a sean vid saying that I don't really need to care unless I am going for bodybuilding comps so I guess I will just stick to my curls and that's it
Drop set, the type 1 and 2 is true but that doesn’t mean do one light set one week and one heavy set the next. As long as your overloading you’ll be fine. Drop setting any curl variations work very well too.
This is better brother, I saw your vids when you were beginning to see fame and you were good, I'd rather see good videos but at a slower upload pace rather than lower quality everyday pace.. similar to how Kwebbelkop has decided to do after 10 years of daily uploads
I don’t believe this lol Ive been lifting lighter weights for a while now and I still get a great pump the pump is all I need to see progress as long as you hit both bicep heads then your good which I am doing chin ups and hammer curls
@@firemonkeygaming6494 but pump won’t last forever, only for a few hours. I don’t get why people chasing pump instead of increasing their weight over time. You can do that with light 15-20 reps or with heavy, 3-5 reps.
@@firemonkeygaming6494 many people follow push pull leg routine.where you train your biceps on the pull day and perform only 1 exercise for biceps. Many studies advice that there is no need to overcomplicate your biceps , you can stick to 1 exercise as it very short muscle and perform it twice a week . What do you think it is correct? As on pull day ,you have to do 3 back exercise and 1 rear delt or trap exercise , so there is very little space vacant for 2 sets of biceps.
@@rishirish447 yea the biceps don’t require a heavy load to stimulate that guy doesn’t know what he talken bout lol I’m a fan of lighter weights and calisthenics anyway and the only game that is high is my bench which is 60 pounds at 129 pounds body weight
@@rishirish447 i agree. Since you do a lot of back exercises ( because back is a huge muscle) and it will put some work on your biceps too. And because it’s a small muscle 1 exercise is enough. 4 sets maybe and we can call it a day. Of course depends how advance you are.
UA-camrs constantly need to add more minutia to the equation to keep creating more videos. Gentlemen, there is only one way to grow and therefore only one video that needs to be made. If you want to grow, progressively overload and eat a high protein (ideally clean) diet in a surplus. Eat big. Lift big. Get big! Ignore clowns on UA-cam and go at your own pace. Good day!
Can someone help me I'm 16 and I curl 30lbs 8 times 6 times then 4 times in each set I then move to a 15 lb then I do 21's then I switch to hammer curls on a 15lb for 12 then 10 in a set I do that 3 times for the 15lb
Actually the real reason why biceps tend not to grow it's because people overtrain them very easily. The bicep is a muscle o that does not need a high number of sets or repetitions and people fail to realize this doing 3-5 different exercises for biceps. Less and intense is brtter
@@reflex2op17 well u need to atleast find a way to lift more weight because being stuck with the same weight for awhile isn’t gonna promote any new muscle growth
That's not accurate, the problem growing muscle is resting way to much. If people go to gyms to watch butts, spend time watching themselves in the mirror, talking to other people , taking more than one minute between sets you're not going to grow. Another thing is that every muscle has to be work by sections "Expanded, middle & narrow" with that said something you mentioned it's true there's different sections. This is for you my friend, try resting 30 between sets and you'll see the huge difference.
This is so messed up! We do have different muscles fibers, but that is not limited to biceps and saying that is why your biceps are not growing makes no sense at all because if you train them properly then to this logic at least some fibers would grow! Utter bullshit this!
Fr dude I personally use 15 lb dumbbells every time I train my biceps I can curl 30 pounds but I’ve personally switched over to lighter weights and calisthenics
@@zacboom9031 The Logic from this video aside, cause it is still just lies. If you can lift 30 but you use 15, to achieve muscle growth and strength gains, you would need to get a way higher amount of reps and train to failure. To me, doing 50 reps with low weight is a waste of time, and takes sooo much discipline, that I would much rather go heavy and get lower reps. Of course you can switch it up every now and again
@@jonaswest3435 for me 100 or 150 is the magic number of reps for me cuz I have so many other work outs ahead of me I train 8 hours a day weights and calisthenics cardio on Separate day which is skipping rope
Never by any circumstances lift heavy unless you're trying to become a Powerlifter, a Bodybuilder it's a different story. 3 to 4 sets of 12 to 15 reps and not light weight but not heavy weight either. If you Young guys keep lifting heavy weights you'll never fatigue your muscle so it will never grow to it max. When you do middle weight, you'll feel extreme burning and that's the sign of good training. Not stopping because your muscle runs out of strength because of heavy weight.
Biceps aren’t growing? Then progressively overload and continue to eat in a surplus.
yes
Accurate
won’t you gain body fat?
@@velinix7915 Yes a tiny bit if you do a lean bulk, but if you aren’t willing to gain a bit of fat you will never gain significant muscle.
@@poejavelski148 true but what if you’re already at a high body fat range? let’s say 15-17%
Studies show, that the rep range doesn't matter, if you are training to or close to failure
Then, all of your fibers (both types) will be stimulated well :)
Comments will never understand
It doesn’t work or feel like that at all, I’ve done at least 3 sets of 20 reps with 7kg dumbbells every workout and my weak bicep (right) feels softer than a pillow, I self demonstrated with a few reps on what the guy was saying and I immediately noticed the difference.
@@BigMelvinHarrisSmoke I don't think you understood the video or the comment.
He said you could train different types pf fibers with different rep ranges, which isn't true though.
And yes, different levels of intensity / feel different of course, but that doesn't make 10 reps less effective than 20 reps and vice versa
@@chubydatphaskanram9992you won’t understand
@@BigMelvinHarrisSmokebullshit
First 2-3 sets(whatever how much you doing) lift heavy last 2-3 lift light weight.
3-6 rep heavy set, 8-12 rep medium set , 15/20 rep light set
In the same training?
Superset
Lol
Who is doing 3 reps on biceps 🤣🤣🤣
@@Bane1MirinPowerlifters probably
@@Bane1Mirin professional arm wrestlers, 3-6 reps doing explosive cheat curls is good for overall bicep strength training
Im no expert but im pretty sure as long as u progressive overload, your biceps will grow
Yes I've never changed from 8 reps per set and never had an issue growing my biceps
The less you care about fibers or twitch nonsense, the better you'll become
Real talk right here 👍🏻
These kinds of things probably wont be the thing causing you to not grow at all. Not focusing on
-hitting different rep ranges
-train a muscle more than 1x a week
-stretch based movements vs squeeze based movements
-concentric vs eccentric.
Missing these things will just cause you to grow slower, but they will not cause you to not grow at all, these things on the other hand will stop you from growing at all
- switching it up every week (undulating between workouts in the week is fine and pbb reccomeneded for a variety of reasons)
-not training fo muscle growth
(If you want to grow your biceps do bicep curls etc)
-Acute overload (train hard enough)
-progressive overload (train harder over time)
-fatigue manangement (how good does the exercise feel vs. How does it feel for your joints, cardio, untargeted muscles)
You are wrong. My Calves became bigger when i do light weight to the failure everyday.. unlike i trained it for years with heavy weights but it wont grow.
Conclusion, Fibre types matters. Like me. My Calves and Shoulders became bigger when i trained them everyday with light weights to failure. So dont tell people its a non sense.
@@nicksenseitv4922 that’s probably more of a matter of volume and not fibers. You do more volume with lighter weight whereas you do far less with more weight.
@@Keeekstarr No, its not. When i did it to my calves and shoulder, i tried it on the other muscle part too with almost the same sets,reps ,frequence and volume, but it wont change my Chest, tricep and back. Its only effective to my Calves and shoulder.
As long as you workout, your good. Don’t need all that info.
I train most of my muscles like this:
1 set 20 rep light to warm up the muscle.
1 set 8 reps Heavy to failure.
1 set 12 reps less weight to failure.
1 set , 16 reps reduce weight until failure.
If I didn't get to failure at the rep range, I add more weight the next time...
What if you don't count reps but work until your tired??
Then start counting your reps to stay consistent
It is true that you will be training only one type of the muscle fibers, but depending on the muscle group you should stick to a specific rep range. This is because some muscles have more fast twich fibers while kthers have more slow twitch fibers, for example the biceps and triceps have more fast twitch fibers so sticking to lower reps will be better since you will be training more fibers and you can stick to progresive overload. But dont forget to train to failure in between these rep ranges.
*Start with 8 reps, add extra reps every workout until u get to around 14 reps, then increase the weight & start back at 8 reps.. repeat..*
Smart
Right 👍🏻
I’ve stared implementing this a little bit by having one high weight low rep bench day and one low weight high rep day.
Results ?
Progressive overload is the only way little Timmy. My advice? Whatever you're doing to gain muscle. Start with 2 sts of 12 at like 75% of your max. 2 sets of 10 at about 80% then 2 sets of 8 at damn near your pr. Works for chest arms shoulders back and legs.
6 set per exercise will be too much for me
This dude learned about different muscle fiber types yesterday and just made some BS up. First there are more than two types, there are hybridized muscle fibers in between both. Slow twitch muscle fibers are small and are specialized in endurance exercise due to their structures and metabolism. Training slow twitch muscles causes your muscles to get smaller and more tuned to endurance exercises like long running or very high repetition work. This is why some people believe cardio and running can kill your gains, but that won’t make a huge difference to add in a bit of cardio. It’s nonsense to say you should train both because if you actually did train both, you’d be doing contradictory work. In the end, if you want growth, you should train for maximal hypertrophy of fast twitch muscle fibers which means progressive overload through strength gains. This is what these muscle fibers are specialized to do.
Why does people have to over complicate bodybuilding. Progressive overload is the answer, not switching up exercises every day/week/month.
Yes thank you for calling this out too
Because i don't even know what fucking routine should I do
I would say just stick to low weight high reps for biceps isolation exercises as all the other pulling exercises are done with much heavier weight and works the fast twitch biceps fibers.
This is why I do Pyramids 3 sets.
1st round 12 reps 3-4 times. 2nd set 8 reps 3-4 times. 3rd set 4 reps & go till complete failure and repeat
Also helps when you Do a full ROM not whatever you're doing on that cable machine
Most muscles have these 2 types of fibers.
I believe we should train like this video says and that explains the golden era's high volume method.
I’m pretty sure all muscle has those fibres.. it’s type 1, type 2a and type 2x
Endurance, strength and explosiveness.
Always go heavy everything will grow but make sure you are doing it correctly and don’t hurt your back
I never have stayed same reps with each set I mostly pyramid up each set starting with light weight to heavy weight or down reps with heavy weight down to lighter weight
Honestly I Am about to give up, I feel so depressed
please don't give up, we are with you 💪
Really....i have been working out for over 35 years...competed on many BB competitions....whenever i want my biceps grow ...i finished my workout with 150 reps of barbell biceps curl ever other days since i do dips 150 reps for triceps...and on my mid 50's now...still got great bi and tri....just sayinv
so its all about doing more reps ?
Not true
How about sticking to the same rep range but progressively overload the weight?
Him: explaining
Me who didn't understand: I guess we'll never know
I don't know about this. I did standing barbell curls for years and my biceps got huge. Combined those with primarily lying tricep barbell extensions for incredibly large upper arms. And I was always strict with both.
Wow I really needed that never knew this
Basically what he is saying is to progress overload which is very important too
By increasing the rep range by at least one each week and increasing the weight after a certain amount of the time you make the exercise harder to do per week which is need to cause the muscle to grow
There are different way to do progressive overload you can also slow down the time during the rep or decease the rest time between sets to increase intensity
Actually everything he says and almost everything he posts is nonsense. he just wants attention with fancy facts even though most of them, just aren't true. Just do 2 exercises with 3 sets each for biceps, one for the long head (elbows behind the body) and the other one for the short head (elbows infront of the body) and yeah. Progressively overload, which means, slowly increasing the workload, which can be more reps more sets or more weigh. As a small orientation, just do less than 5 sets, less than 20 reps and after each set, you should not be able to do more than one or two reps afterwards, meaning you train to failure. Apart from that, he is right about the two different muscle fiber types, but you wont target the endurance fibers with less than 30 reps and these fibres don't really effect hypertrophy training, meaning they dont grow as much and don't matter for muscle building
@@marcodieren1544 I just watched a sean vid saying that I don't really need to care unless I am going for bodybuilding comps so I guess I will just stick to my curls and that's it
Listen to the guy here with big biceps, instead of the experts in the comment section.
Seems like 🧢 for me anyone have real evidence about this
Drop set, the type 1 and 2 is true but that doesn’t mean do one light set one week and one heavy set the next. As long as your overloading you’ll be fine. Drop setting any curl variations work very well too.
Thanks
Type one muscle fibers are less prone to hypertrophy than fast twitch. Compare Olympic sprinters to marathon runners.
You're amazing bro keep going
This is the kind of thing newbies will focus on just to stay small forever because they lose sight over the basics.
Maximum growth is relational to longer the stroke 😒
Your advice is so insightful and well described! Thank you!
I personally like mixing lighter weights and calisthenics I can lift more I just choose to go light except my bench it’s a casual 60 lbs
Your biceps are very nice and big 👍 yeah i love ❤️ it Andrew and i like to feel your biceps.
I don’t agree at all
This helps me so much ever since I started doing this I have been sooooo sore
man explain me .. i can't understand what he says exactly.. can yu help ?
I guess you won the shorts algorithm this week
Start with high weights and work your way to 5 pounds in a single workout. Do 10 reps per each one.
The last two cable workouts are very confusing. Can anyone tell what the hell is the difference?
Only the lower half of my bicep is growing, while the other is just like, non existent, any guess what's wrong?
Should you do it with every part in your body?
What if I just do 30 seconds and just don’t even know how many I do
You can work out biceps twice a week for growth. What he's saying is true but not the full truth with a little misconception.
This is better brother, I saw your vids when you were beginning to see fame and you were good, I'd rather see good videos but at a slower upload pace rather than lower quality everyday pace.. similar to how Kwebbelkop has decided to do after 10 years of daily uploads
Or ya know just increase the weight by 2.5kg a week or every 2 weeks and your arms will still grow💀
I don’t believe this lol Ive been lifting lighter weights for a while now and I still get a great pump the pump is all I need to see progress as long as you hit both bicep heads then your good which I am doing chin ups and hammer curls
@@firemonkeygaming6494 but pump won’t last forever, only for a few hours. I don’t get why people chasing pump instead of increasing their weight over time. You can do that with light 15-20 reps or with heavy, 3-5 reps.
@@firemonkeygaming6494 many people follow push pull leg routine.where you train your biceps on the pull day and perform only 1 exercise for biceps.
Many studies advice that there is no need to overcomplicate your biceps , you can stick to 1 exercise as it very short muscle and perform it twice a week .
What do you think it is correct?
As on pull day ,you have to do 3 back exercise and 1 rear delt or trap exercise , so there is very little space vacant for 2 sets of biceps.
@@rishirish447 yea the biceps don’t require a heavy load to stimulate that guy doesn’t know what he talken bout lol I’m a fan of lighter weights and calisthenics anyway and the only game that is high is my bench which is 60 pounds at 129 pounds body weight
@@rishirish447 i agree. Since you do a lot of back exercises ( because back is a huge muscle) and it will put some work on your biceps too. And because it’s a small muscle 1 exercise is enough. 4 sets maybe and we can call it a day. Of course depends how advance you are.
can u tell me that , why whenever I start doing workout for Biceps after a few reps I can't contract my biceps
True bro I know this thing after 2 year of experience
Pretty sure mine arnt growing due to bicep tendinitis… can’t work them out for shit
noooooo guys. this guys tips was wrong. in the ending video, he use cable to work on Biceps, but his elbow move up forward. and its wrong.
So if i do 6 sets 3 are heavy low reps and 3 low high reps
Slow twitch does not gain as much size as fast twitch or at all.
What if when i hit failure i only reach the same rep range each time i exercise bicep
Or just do medium reps, that's what I do, that works best, and by medium reps I mean 10 reps
Bro this is for every muscle I’m pretty sure not just biceps
Don’t think you know the difference between fast and slow
Why is dude acting like your biceps are different from all the other muscles
Everyone thinks their a PT these days , it dosent have to be complicated , lift heavy , compound movements eat like fuck
What if I just super set everything
And superset my superset with a superset and then a dropset
It'll only work if you superset your cool down
What is I superset the superset with a superset and superset the superset with a negative hold set and then superset that 🤔
@@biblemanawakens1688 *The FBI have entered the chat *
@@deanophago9060 *hides behind massively unnecessary amounts of handweights*
This is so not true....🤦🏽♂️
Lats not growing 😢😢
Tysm
Or you could just two types of bicep workouts that activates these two muscle fibres for two days
Or you can just do CT Fletchers Arm workout for max arm gains💯
Him: Biceps not growing?
Steroids: Hold my beer.
But the slow-twitch muscle fiber doesn't grow in size
I go up and down on weights
Thank u....🤔💪 yep
That's An Important Point Not Many Would Point Out ✅️
This is not for biceps for every single muscle you have 😅
Confusing! My brain hurts. Please explain slowwwllllly
Can I go for reps for a few sets and than do like 2 burnouts after?
UA-camrs constantly need to add more minutia to the equation to keep creating more videos. Gentlemen, there is only one way to grow and therefore only one video that needs to be made. If you want to grow, progressively overload and eat a high protein (ideally clean) diet in a surplus. Eat big. Lift big. Get big! Ignore clowns on UA-cam and go at your own pace. Good day!
Can someone help me I'm 16 and I curl 30lbs 8 times 6 times then 4 times in each set I then move to a 15 lb then I do 21's then I switch to hammer curls on a 15lb for 12 then 10 in a set I do that 3 times for the 15lb
Gonna do 100 curls everyday for a month f this, need them guns! 🔥🤙🏾
Change your workout after one week?!? Wtf 😂😂😂
Actually the real reason why biceps tend not to grow it's because people overtrain them very easily. The bicep is a muscle o that does not need a high number of sets or repetitions and people fail to realize this doing 3-5 different exercises for biceps. Less and intense is brtter
All u need is cable curls nothing else u can't change shape of muscles physically impossible
I didn't understand can someone tell me simply
English is not my language
Nope. Not sure how someone at your level can get something like this incorrect.
source: it came to me in a cryptic dream
bro i have lightweight dumbbells and do 50 reps and i dont see any bicep growth. help.how
bump up the weight and lower the reps
@@lumi9353 i cant buy heavy ines
@@reflex2op17 well u need to atleast find a way to lift more weight because being stuck with the same weight for awhile isn’t gonna promote any new muscle growth
@@lumi9353 thats why i stopped for about 7 months now
I don't have any heavy weights and can't join a gym
Do chin ups ig
Same thing applies for triceps??
That's not accurate, the problem growing muscle is resting way to much. If people go to gyms to watch butts, spend time watching themselves in the mirror, talking to other people , taking more than one minute between sets you're not going to grow. Another thing is that every muscle has to be work by sections "Expanded, middle & narrow" with that said something you mentioned it's true there's different sections. This is for you my friend, try resting 30 between sets and you'll see the huge difference.
I don't know about this just lift the weight high reps works for me
I must have him, immediately!
every muscle has fast twitch and slow twitch 😂
also fast twitch are movement fibers, slow twitch are posture fibers
This is so messed up! We do have different muscles fibers, but that is not limited to biceps and saying that is why your biceps are not growing makes no sense at all because if you train them properly then to this logic at least some fibers would grow!
Utter bullshit this!
Fr dude I personally use 15 lb dumbbells every time I train my biceps I can curl 30 pounds but I’ve personally switched over to lighter weights and calisthenics
@@zacboom9031 The Logic from this video aside, cause it is still just lies.
If you can lift 30 but you use 15, to achieve muscle growth and strength gains, you would need to get a way higher amount of reps and train to failure. To me, doing 50 reps with low weight is a waste of time, and takes sooo much discipline, that I would much rather go heavy and get lower reps. Of course you can switch it up every now and again
@@jonaswest3435 for me 100 or 150 is the magic number of reps for me cuz I have so many other work outs ahead of me I train 8 hours a day weights and calisthenics cardio on Separate day which is skipping rope
@@zacboom9031 I can’t see how that makes sense unless maybe you are a pro athlete
@@jonaswest3435 I plan to become a professional boxer I’m preparing wayyy ahead of time
Never by any circumstances lift heavy unless you're trying to become a Powerlifter, a Bodybuilder it's a different story. 3 to 4 sets of 12 to 15 reps and not light weight but not heavy weight either. If you Young guys keep lifting heavy weights you'll never fatigue your muscle so it will never grow to it max. When you do middle weight, you'll feel extreme burning and that's the sign of good training. Not stopping because your muscle runs out of strength because of heavy weight.
Is it ok to change the rep range after a day like monday I do curls for 3x8 and then on vryday curl 3x15
that about fast and slow is very cap everything from atleast 1-20 reps are fast twitch
Bro make videos on workout at home
Loosen up your wrist on curl. You're damaging your elbows.
This is not balance on your legs, thats too much bicep size
Diet is number 1.... Every body trains well but they don't focus on diet.
Biceps notr growing? Uve reached ur limits. Ur biceps can't grow forever. How would u get into ur house? Please!