This ACTUALLY Works…
Вставка
- Опубліковано 5 вер 2024
- Today we’re going over exactly how to get wider biceps!
PPL PROGRAM: bit.ly/GETRHPPL
FULL GYM PROGRAM: bit.ly/fullgym...
30 DAY GARAGE PROGRAM: bit.ly/3igtiIF
Take that cross body hammer curl. The idea is that because you’re going to limit the engagement of your biceps brachii or at least the short head will be less active but the truth is far from it.
This interesting study sheds some light on it, they strapped people to an emg machine and had them do concentration curls. First supinated, then neutral/hammer, rotating and finally a pronated grip.
The damn hammer grip activated the long and short head even more than the damn supinated grip…
Now before you go crosseyed this isn’t all bad because even though it doesn’t limit activation like you might of previously thought it does give us an idea on exactly we can train them because during that study they found the curls done with a pronated wrist significantly limited the involvement of both the long and short head.
Which makes sense when you look at what happens when you pronate your wrist because based on the fact that they (biceps brachii) insert into the radial tuberosity (bone on the thumb side of your forearm) and when your wrist is pronated it lengthens the brachii at the distal end so no matter how high or hard you contract up it’s unable to fully contract because it’s being lengthened.. Hence the reason your biceps looks stupid when you flex like this…
So that means any fully pronated grip is going to more effectively hit that brachialis.
If we pair that with a case study where they checked the activation pattern of your biceps from one side to the other where they had people hold a weight and rotate their wrists around you could quickly see that if we’re going to effectively target brachialis then we also need to factor in that not only should be using a pronated grip but also how that exercise is done in relation to gravity because a reverse grip curl done with your elbow is inline with your body is less effective than one where your elbow is slightly in front of you.
The science also says that there is a threshold you need to hit for hypertrophy roughly around 10 sets per body part per week is a safe bet. That means to get thicker biceps you need to hit your long head, short head and brachialis each for 10 sets so just bicep training ends up being a total of 30 sets.
Now that’s a little excessive since there is quite a bit of overlap when you train them because you can’t completely isolate each muscle but if yours aren’t grow then I would actually do it but split it up into 2 separate days.
See the end of the video for the full breakdown of sets and reps!
#biceps #bicepsworkout #biggerarms
I just did one of your leg workouts. Never have I had a more painful bowel movement.
😂😂😂
Broo, I was totally wondering, why did I shat myself, thanks for the explanation
I think I went on the leg press after you …
You just need to do the other leg and your shit will be straight.
I am watching this video while sitting on the toilet 🚻
This is a note for future me:
3:55 short head
4:43 brachialis
.
👍🏽
Commenting to save it into my log for future me.
Great note
Thanks
Brother. Your gym program helped me with my recovery from a motorcycle accident 7 years ago. I was an avid daily bodybuilder since my time in the military, so I knew what I was capable of. So after I was able to walk again I kept pushing myself to get to where I was pre-disability. I kept re-injuring myself. Your program changed my priority from trying to log heavier and heavier lifts, to only worry about muscle engagement, and throwing up from reps, as the main goal. It honestly has made my muscles return. I can push heavier again without having to take days off for aggravating my injuries. And I look great.
So does that mean by following Ryan’s stuff, you’re back to your original self before the accident? It’s cool seeing you go after it and not letting the motorcycle thing stop you. Also may I ask you questions about what happened and all? This is based on both wanting to know what to do in terms of recovering fitness progress if I live - unfortunately - despite whatever crazy thing has happened and plain curiosity on what happened to you after that crash. I wish you the best progress.
Mate, your story amongst many others are part of a relatively "new" movement in the gym-sphere (athletic training as well) where movement is medicine
Hence why weightlifting (with controlled weights) is such great rehab along with stretching and walking, people have been recently changing their mindset towards rest days from days of doing next to nothing, to more like "deload days" or lower intensity days, and I bet much like in the military, there are no "rest" days
If you wanna nerd out about it, I would recommend looking into the term (movement is medicine), looking to rest protocols for athletes as well as mechanoadaptation (you'll probably find something about cartilage) and the role of bloodflow in recovery
W
👏🏽
What do you mean by "throwing up from reps"?
Arnold did this thing where his workout was done when he puked into the bucket he kept conveniently nearby. If you are saying you got something like that to work, I would like to know.
Ok guys, its an 8 hour arm Workout
Wow, the production quality is taking a huge jump in the last few videos. Humour and info still as good as ever. Keep it up big guy!
Brothers, be careful with reverse grip dumbbell curls. If there is any tension in your wrist (like if your grip isn't perfectly balanced and the weight is tilting your hand down) you will end up with De Quervain's Tenosynovitis (inflamed tendons). it feels like your wrist is broken and will prevent you from exercising for a month. You can limit the tension in your wrist by not gripping with your thumb
Thank you king
Ryan has to be the best fitness personality on this platform
He definitely uses the word wiener more then any other fitness dude on this platform
Not even close
There is ZERO question!! Lol
@@stansdad1 your name checks out
Derek from MPMD and Shredded Sports Science
Ryan, I did this arm workout today and boy oh boy…I thought I had a pump but then I finished it off with the 21’s (30’s)….holy crap….That work out ended at 5am this morning and it’s 7pm now and im still feeling the pump…like wow
LOL
u really out here ending your workouts at 5 in morning!? respekt
@@prodbaxi only time I can get them in. It sucks but gets the job done
Is the sets 3 x 20 or is it 3 sets totalling 20 reps altoger?
YOU ON THAT JUICE BRUH?
still my fave channel. simple format, good information, top-tier comedy.
dayum 😂
This guy is unbelievable I've trained for years and in good shape. Started doing Ryan's workouts and what an unbelievable change he's the best out there and funny with it . Cheers bigman your knowledge is untouchable
Another amazing video! I learn something new from every one you put out, and from the buzz, you put out a lot! Thank you for the video!
I’d love to see some bloopers cause I don’t think there’s any way you or your team is getting out of it with just one take without ROFL. Keep it up!
this video has more bicep training ive ever done in my life.
Yo Ryan, I gotta say that your videos are as good as it gets! I have been shaping my workouts with the information I get in your videos and I've noticed more gains in the last 3 months than I did in the 5 or 6 months before. Can we get a video that is focused on how to reduce muscle imbalances? You're not the only one who took 45 minute showers as a kid. I try to just do a few extra sets on the smaller arm but idk if I am overtraining it or what.
I have been considering buying your program, but I don't quite hate myself enough to willingly put myself through that painful and deliberate self torture. One of these days I'll get there! Plenty of mistakes to be made! 😄
$20 and its kicking my ass
It‘s worth every penny 🎉
Buy the program bro $20 and you gonna take an ass whoopin
Please watch reviews on Ryan Humiston before buying anything, literally just search "Ryan Humiston review" into UA-cam. I recommend Sean Nalewanyj's and Geoffrey Verity Schofield's reviews, You will find that he does not give good advice, please don't waste your money.
@@remyd18maybe those a-holes are the ones full of crap?
Ryan, your humor is unrivaled on the internet. Thank you and keep up the great entertainment!
Been doing all these for the past 6 months and all I can say is, Ryan is spot on correct. Everyone at my gym stares at me as if I'm sadistic. All the guys wandering around acting as if they are carrying luggage glance over and their arms magically drop.
The whole "kick my own ass" stands true.
@@TheFonzirelliz Asphinctersayswat?
@@DarkHelmut wat? :)
@@Lessk69 yes
@@Lessk69 ;)
So, just working one muscle a day, given there are 600 muscles I'm on a 2 year routine. By the time i hit that first muscle group again, I should really feel it.
A damn genius
Just wait until you hit that 5th set in 10 years! That’s where you really see the gains.
I‘d like to see you training your M. tensor tympani
hahahahahaha that's good
I like the info I get here. It’s funny and… informative. But I gotta say…the way Ryan does scenes is second to none. He’s got the whole action movie thing going on. If Adam is piecing this stuff together for him, he deserves a raise.
I just have to say I’ve been following your advice on mind/muscle connection. I have had some amazing results and learned that a moderate weight can kick the s**t out of you more than heavier weight. Also, I have yet to use any of your tips and workouts and not gotten results. Thanks for the whole new level of suck!
Probably just your genetics that suck.........🤭😆
Screw this - I'm getting Synthol injections and a red sports-car. And I'm gonna get my tips frosted at a salon and start using the word "alpha" a lot.
I learned about training my biceps and about STD's in one video! That's efficiency.
Your deadpan delivery of humor is on point.
6:06 the most important
Never have I ever watched a Ryan Humiston video without either chuckling or laughing, then rewinding back just to chuckle at the same dry joke again. You deserve another mill to your subscriber count Ryan.
Gym goer of 2 years from the UK. Just bought your PPL program. Look forward to being sick in the gym bin🤙🏼. Watched your videos for a few months now just working my way though, thanks for the solid hints and tips and bants
You’ve made a huge mistake. Get an actual coach or someone who knows what they are doing. This guy sounds all cool and looks huge cuz of his roid usage, doesn’t mean his advice is good. It’s actually absolutely dogshit.
@@deepom4223 can you back out your claim man? I’m all hears! Not trying to say you’re lying! But if you got info that will make learn some new stuff I’m willing to listen
Hilarious & educational - never knew about the Witch's kiss...or these focused workouts - I salute you sir!
Love it. Learning and laughing my ass off.
At 2:24, I legit lol'd. You are avoiding that strike and politics...while saying 1000 words with just a pause and look. Well done.
Cannot wait for the new programme to drop. Have all the others and have made serious gains since starting them (been lifting for 10+ years)
hi Ryan luv the channel and ur humour iit cracks me up .. I listen to the things u say and i have been doing them i was fat pig 🐽 for a while because of injuries but for months now I've been eating right proper exercise and so far lost over 20kg still need to lose another 15-20kg but it's happening thanks for alll the good tips its helped me alot am actualy losing and gaining muscle 💪 and feel so good once again .keep putting out the content it's helped me and I'm sure it has helped others ur uploads have given me motivation on several occasion so keep up the great work ur changing lives thx once again 👊👌👍🏽💪💪.
►Muscle connection, slowing the reps down really works
►Less rest between sets
►More protein
►Quality sleep
and your body will continue to transform daily
Ryan. I love your current PPL program. I just finished it and it absolutely destroyed me on the first 2 weeks and the last week. It felt great though. Looking forward to your other programs.
Mate you are a very funny man indeed... your sarcastic humour is off the scale ha ha ha ha ..... love the information cheers
Will give this a go. Always love your insight and humor!
This was BRILLIANT! Artistic, flamboyant and informative! The Witch's Kiss took me out!!!!
Thanks for this video man, solved the exact issue I was having. Going to use this info on triceps too.
The way he just roasted that dude at the beginning 😭😂 love this guy
This is some of the best and most entertaining fitness info Ive ever watched in the 20 years I've given to this industry I can tell you're going to be a huge star my man. keep up the good work.
Absolute fan sir! Thank you for all your wisdom and jokes!!
Subscribed after watching this video. Couldnt stop laughing and had to rewind a fee times. Great advice given in a great manner for my taste. Keep it up bro
Hahahahhaa the end of the video was lmao with the white board explanation
Can't wait for the new program! The last one I bought from you kicked my ass and I've repeated it several times. Thanks Ryan!
I could not agree more. Fantastic program and very excited for the next installment!
Wonder what its about...?
Just started going back to the gym after almost 30 years if not being in one ,raised a family, now it's me time, oh boy ,do I have a lot to learn, again👍
I do the Arnold bicep workout a few times a week. It's 5 sets of 5. Push heavy for 8-12 reps each. I mix things up and grips to hit the different heads as evenly as possible. I even super set most of the sets now with triceps or wide grip pull ups. The pump is amazing and my arms are getting huge
@The best Brandon Moore thanks bro!
5 sets of 5 , but 8-12 reps. I don't get it is it 5 reps per set or 8-12?
@@martingrdan5475 5 sets of 5 exercises at 8-12 reps. I was stoned AF when typing that 🤣
Aside from the awesome workout advice, this was immensely entertaining and funny with great comedic delivery.
This is the first video I've seen a few. I will subscribe now. Well done.
Your videos are always the best! And through experience the programs are awesome.
Appreciate all of the videos like this. Some more nutrition videos would be nice too.
Pushing your elbows forward for biceps is the best advice anyone has ever given me at the gym
Thanks Ryan for this video always informative content. Never thought about splitting arm day but now I will. Best wishes. Jim Harrison Cheshire UK
You are the only fitness influencer that made me laugh more than I laugh in a day in a 6 minute video
Love how other channels were bashing Ryan's high rep approach and now multiple studies are showing that muscle hypertrophy can be achieved with sets that go as high as 30 reps! That's the universe giving those HATERS THE BIRD! 🤣
First video I've seen of this bloke and I'm subscribed! Straight to the point even the jokes are quick I like it no messing around 💪🏻
I can’t wait for the next program. You make this gym thing fun! And painful….
Pain is Fun
Gym "thing"?
Great content some of the best I’ve seen in this category on UA-cam
Keep up the amazing vids my man!
Hands down, the best fitness video I have ever seen!
Awesome video Ryan! Keep up the great work and thank you! God bless!
Love your delivery of info mate , great video ! Subscribed 👍
🤣😆🤣😆😆🤣😂0:24
That is what my Dad told me as kid.
" *Son...All men have 21, 22 an 24inch arms...it just flabby; still very strong most of the times; so never underestimate heavyweights pride goes before the fall* ."
I always watch your videos twice ...
One for the laughs and the other for the actual gym program .
Fuckin legend ryan
I've been growing for years doing only 3-5 sets per muscle group (NOT per exercise ) , the optimal volume for me to recuperate , grow and feel good. To each his own.
its because thats way more better for hypertrophy, high volume is bullshit steroid dude advice who knows nothing they r talkingabout..
@The best Brandon Moore LOL No sh*t!
One of the top researches in bro science. Love the content! 🤙🏻
Witches kiss. Learn something new everyday. 💀
This is my new favorite video. Saved this, I am looking for some new ideas for arms because I am one of those that has tiny ones no matter what I do! Elbow placement is different here than I am used to so def gonna throw that in.
I am following Mike Mentzer's Heavy duty routine.. Tuesday - Chest /Back for 40 minutes
Wednesday - Legs 40 minutes
Thursday off
Friday - Arms 30 minutes
Saturday - legs and shoulders 40 minutes . And I am getting results... Truly.. 👍
Was just looking into that. Mentzer was insane.
@@kylemaple Yes You're absolutely right, he was.....
LMAO chest and back in 40 mins once a week. good luck with that
@@JohnnyHellraiserit works…
Update?
You crack me up! Always appreciate you sharing your knowledge. Thank you.
It's good to have someone to actually believe has some cells in his brain that are connected to each other more than the anus! Ryan has the humour and mindset someone like me needs otherwise I'm off chasing squirrels 10 seconds in!
For width, best results personally-Very wide grip preacher curl, on a straight bar. Elbows together. Elbows forward takes out the long head in this case. Wide grip/elbows in favors short head.
This sounds crazy! And I am going to try them out today, thanks Ryan.
I love to watch this channel cause his actually pretty funny and great tips backed up by science
Informative and hilarious. Great job Ryan, thanks.
This fucking guy…best fitness personality out there. I’d love to actually be trained by him in person! Hilarious and smarter then hell
Every once in a while, the UA-cam algorithm brings you to a random channel that you never knew you always wanted. Today, after years of following UA-cam influencers, I was blessed to find this channel. Not sure what took so f-ing long.
First view I found informative, extremely accurate, and also left me laughing my ass off. I’ll be back for more. SUBSCRIBED!
F’n love your channel. Your entertaining but also serious about training. Thanks man
Your high rep workout is absolutely the best shit ever made. It took a month to be able to build stamina to do it all but I love the high rep stuff and your explanation of things is funny and helpful
A question i have: why build endurance when this is not about endurance? If yourself is saying that you would need to build the endurance to finish this workout whats the point? Overtrain? Overtraining its just gonna damage your muscles and hinder your progress.
Sure i agree the pump would be the best pump of your life,but thats not the point isnt it? Thats just ego training.
Science tells us to train to failure and have a good time under tension.
Decide what are you training for: to get a pump and take a pic on the gym or for the muscle mas gains.
@@discapo6034Correct. If we compare 6 reps with 25 reps for instance, you will get pretty much the same growth, but it’s roughly the last 5 reps that really count so there’s no point to go so high and get tired.
Ita easier to do reverse grip str8 bar curl on the row machine. You can more easily place ur elbows in that forward position due the path of restistance being a little higher.
excellent, love to increase volume intelligently, thx Ryan
Lmao, Idk what I like more, your workout advice, or your comedy. Great videos big man..
Great training advise - comic delivery makes it seem effortless, great 👍
Damn!
Prison Rulez humor, insightful training methodology, folk-lore wisdom, and art exhibition!
This video has it all!
After watching this, I felt a little like that chap in the beginning who had his clothes torn apart and was facing a death sentence!
~an American in Korea 🇰🇷
The witches kiss fuggin’ killed me bro… ☠️🤣🤣
Lmfaooo bro, I've been training for years and somehow have never come across your channel until today. Love it man. I'm about to binge everything.
Great content RH and I like your humor as well.
Like how you’re funny and informational at the same time
Most intense arm workout ever. Thx a lot.. Need more as per body parts.
I was super blessed with great genetics, thank you mom and dad...
Great Chanel. Your vids are great at explaining with comedy.
I really like this a lot, makes a ton of sense and has the science to back it up.
All muscles are strongest their stretched position. The bicep is more stretched in partial or full pronation. Since bicep is a supinator (old name was supinator longus), pronation is the opposite hence stretched position. Sound advice in this video!
bro this channel is fucking hilarious packed with golden nuggets of info
Ryan Humiston Is the man!! MUCH LOVE FROM SOUTH AFRICA!!🇿🇦🇿🇦
I already do most of this(across the chest hammer done differently),stole it from Lee Priest 20yrs ago!! Nice refresher tho. As usual always great info.
Timestamps -
3:55 Short Head + Brachialis
4:43 Long Head + Brachialis
So glad this video was on my feed, Dude's funny as hell.
Ryan, this video may very well be your masterpiece 👏.
Your videos are so enjoyable haha,this is great.
Love this new format. Oh yeah content is informative too
God I love your videos so much! The comedy, the knowledge and the no bs!
those drawings are works of art fam
@1:42 man these comments have made me a fan. I've heard all this bs but it's like watching a buddy, or one of the guys from work.
Very talented drawing skills improved more than my biceps
Like your Chanel…
IMO and how I work out, of which I’m consistently seeing results is simple.
- gym every other day. Exercise everything
- 3 sets of 10ish, no breaks when changing exercises.
- if I do front arms, I immediately go to back of the arms. If I do thighs, immediately go to back of the thighs.
- I do enough that I’m swollen, not enough that I’m in pain. I don’t go to the gym so I can walk around in pain, I go to get big and look good, and be healthy.
-eat anything I want. Gaining more then I like, eat less, too little, eat more. -counting cal’s, no powders, no gainers, no roids no nothing. Food, regardless of what it is.
- the fact that your consistently working out a muscle, is enough in itself for your body to send nutrients to it to improve it.
- it I hit a stalemate on growth. I stop all gym activities for a week. When I go back, my bodies like ahh shit, back to work.
- keep it simple, do things that work out multiple things at a time, do specifics it you want specific growth. All is roses.
- I went from 110 pounds out the hospital, full body atrophy, too now around 200, probably 190 because I cut some weight. All in 3 years. Very low body fat, because everything is always being exercised. Hour of gym time, hour and half if it’s busy.
- I hope I helped someone.
-again. I’m not trying to be Arnold, I’m trying to get big, look good, be healthier, stronger, faster.
- oh do your pushes and pulls slowly. No rushing. Slower the better