Biceps Workout Tip You'll NEVER Forget!
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- Опубліковано 6 вер 2024
- What if I told you that I can show you a biceps workout tip that you'll never forget? In this video, I am going to show you a tip that will help you to grow bigger biceps and will work the very next time that you try it. The best part is that it can be applied to just about any biceps exercise you do, regardless of equipment.
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One of the most popular pieces of equipment I see used in any biceps workout is the EZ curl bar. While I think that it is a great tool to use when building big biceps, I often see something very wrong with the way that it is used when it comes to curling. Why? Well, most people choose to use the wider grip due to comfort but with the way the bar is engineered, it forces their grip out of supination and more towards pronation.
We know that the function of the biceps is not only to flex the elbow, but to supinate the forearm as well. To achieve maximum biceps contribution to an exercise, we need to supinate.
How do we fix this? Well we can flip the bar over and grab the handles in a position that allows for greater supination. However, there is another important aspect that we can't overlook when it comes to building bigger biceps and that is wrist extension. By allowing the wrists to go into extension, we are not only taking the forearm contribution out of the equation, but we are actually giving the biceps a better opportunity to supinate as well thanks to the way the anatomy of the arm and wrist is set up. So, the next time you opt to use an EZ curl bar in your biceps workout, just flip it upside down and grab the handles so that your hands are actually supinated instead of pronated. This will put the emphasis on the biceps and take away work from the brachialis.
What about using a different piece of equipment, such as a cable machine and doing cable curls? The key tip here is to make sure that your wrist remains in extension, especially at the top of the movement. This allows the elbows to come in tight to the body, forcing the hands to supinate relatively to where they would be if the elbows were drifted out. We also know that when it comes to big biceps, you want to keep the line of force perpendicular to the forearms to make sure that the biceps are doing the most work possible. By putting the wrists into extension, you are doing just that; you are making sure the cable stays perpendicular to the forearms, which means the line of force is perpendicular as well.
When it comes to a biceps workout, you are also likely doing straight bar or barbell curls. The same principles that applied to the cable curl are going to make an appearance again. However, to illustrate the point, I broke out the muscle marker and highlighted the outer meat on the palm of my hand. When you curl, with wrists in extension and those elbows tight, you are almost directing force through that part of your hand in order to go through the motion of supinating - something you didn't think possible due to the fixed nature of the bar.
If you are curling with dumbbells, supination and extension becomes a whole lot easier because the piece of equipment allows for more freedom of movement in the hands, wrists, and forearms. Just because it is easier, doesn't make it any less important or mean you don't need to pay attention to what you are doing. The best way to apply this to dumbbell curls is to hold an offset grip on the handle and when you reach the top end of the range of motion, trying to raise the pinkies higher to supinate even further. Remember to keep those elbows tight, too!
Now, if you've been watching my channel for a while now, you may have noticed the sleeve that I have been wearing on my arm. Well, I injured my right biceps when my son slipped on a patch of ice and I tried to catch him. The first thing I did was to make sure that the muscle was still attached by simply supinating. Know that the brachialis shares the function of flexing the elbow, I knew the best way to determine the status of the biceps itself was to go through the function that is limited to the biceps. Thankfully, I could still supinate despite the injury to the muscle.
If you are looking for a complete workout program that puts the science into every exercise and technique to make sure you get the best gains possible, check out the ATHLEAN-X training programs available via the link below.
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I put together a list of popular biceps exercises and ranked them from best to worst so that you NEVER have to wonder what biceps exercises to do and which ones you should be avoiding - ua-cam.com/video/6g57DJntRXk/v-deo.html
much love and thanks. fav coach right here 🐟
Brilliant tip @ 1:40. One guy suggests using unbalanced (differently weighted sided) dumbells and then turn to supinated position. Do you support that? Oh! there you go!! You did cover the "grab the dumbbell off center". Do you still support different weights at each end?
This is one brilliant video. I was looking for an ez-curl proper usage video. Was about to give up on that as a lot of people discourage using it!!
I’m a sports medicine physician, 26 years in practice. Most people don’t realize that the primary function of the biceps is supinating the forearm, more so than flexing the elbow. Jeff is absolutely spot on from a physiologic point of view. If you want to optimize biceps training, you need to be in a more supinated position. As you move more towards a pronated, or hammer grip, position, you’re isolating more of the underlying brachialis muscle and brachioradialis muscle, and less of the biceps. (Hint: you need to train both!)
Paul, would you happen to have EEG data (off the top of your head) on short head and coracobrachialis in supinated positions? I think you make a good point about neutral hammer grip for brahialis+bicep. Do you have an intuition for the coracobrachialis? Most people do not care about the coracobrachialis, but I am interested from a sports medicine perspective. Thanks.
So, theoretically, it might be more beneficial for building muscle mass and strength to do something like rotating cable curls, right? Where you would start at the bottom from a pronated position, and "curl" the weight while supinating the forearm.
@@comalausa Well, that's the theory behind dumbbell curls. But I think you would have to attach a lever/handle on the cable to perform what you have suggested. I think it is a clever idea, worth a try!
@@ryanschultz9037 I think you might be getting the coracobrachialis and the brachioradialis confused.
Coracobrachialis originates on the coracoid process of the Scapula and inserts on the humerus.
Does not cross the elbow or forearm therefore no contribution to elbow flexion or forearm supination.
ROFL. You're a sports medicine physician and you don't know the guy's a steroid abuser as obvious by the bugling veins? That discredits everything he states about building muscle when he does it through artificial means. Pull the other one... and while we're on the internet lying like you are... I'm the Queen of New Orleans.
I absolutely love the deep dives, especially when there is bones involved because it’s important to know the exact movement and why we do it a certain way.
Yes indeed. It’s like I’m watching a review inside of a physical therapy and sports performance office building. He’s both quasi-doctor and athletic trainer.
In my opinion this is what separates Jeff from similar guys like Jeff Nippard. You can quote multiple studies and have all the fancy graphics you want but understanding the anatomy behind each movement is whats most important.
Why is it important to know the minutiae of each movement? Do people make less gains if they don't know the intricate inner workings of their anatomy even though they're training correctly and with proper form?
@@dat_boii If u dont know shit about biomechanics and anatomy, you will never train correctly and with proper form. Stop talking without knowing shit kid.
@@dat_boii Understanding the minutiae of each movement is essential to train with proper form and maximally activate the target muscle. Proper form isnt just about copying what others are doing. You need to understand your own anatomy to get the most out of each movement.
This is a master class, combining anatomy, science, physical therapy, strength training!!!!
Jeff, I admire your wisdom and dedication! These kinds of videos put you in the top league!
i'll get you knee pads later
Couldn't agree more, his work is amazing, and a service to society.
You’ll move on one day
@@BarbaraWalters_ I’m sure you’ve got extra you can spare.
This makes so much sense and it’s so easily missed 🤯
Greatness! 66 years old on July 21st. USAF Veteran and retired from Ft. Worth PD. My wife and I started 5 day a week (0430-0540) workouts 3 weeks ago (she’s not retired yet). I use your video expertise in my workouts every day. Thanks from Texas!
Thank you for your service. My father retired from the AF as well. Vietnam vet as well. You're appreciated!
- from Dallas
This must be the most informative fitness video of youtube. No fancy words, on point and didactic. Jeff is on a league on his own. Thank you Jeff
Didactic?? Are you aware of the meaning?
@@RaiderJeremy hey bro. I think it means "intended to convey instruction and information as well as pleasure and entertainment"
@@cristianlira5479 thanks!!
@@cristianlira5479 I was thinking the same thing. ‘No fancy words’ and in the same sentence he drops the word ‘didactic’….I had to Google that lol 😂😂
Didactic is not a fancy word
6:03 The key to Jeff's videos is him teaching the Why of movements. Understanding the underlying concept means I can focus on moving the muscle correctly rather than memorizing every exercise.
Learned more from Jeff in 8 minutes than I have in the 14 hours I’ve been awake.
Great video.
One brilliant video, isn't it!
Love it Jeff. As I approach 50, I’m tuning in more and more to prevent injury and as you dive deeper into the science, you’re helping so many like myself. I’ve worked out off and on since HS, but aging brings about new challenges and why you are my go to. Thanks for bringing your A game.
Bro you’re such a gangster. I’ve been watching your videos for years and even the ones where you revisit prior topics are pure gold. I always learn something new, or at least am reminded about what I forgot! Thanks for being a real one Jeff.
aaaaaaaaaaaaaaaa
Working out is killing ur gains
Have you ever broken down the split/weekly workout that YOU are currently following?
Great question….following if he replies
He’s using my personal split that I designed for him. He may or may not show this but just know i deserve that credit
I'd also like to see/know this 👍
Yes!
His new critical mass HIT split
HIT is becoming the rage again
Always great advice Jeff! My son is headed for college and wants to study Exercise Science. Your videos have helped improve all of our workouts over the past 3 years. Thanks! 💪🏼👍🏼
Kinesiology
I tore my distal bicep tendon for exactly this reason! I was doing straight bar, light weight, preacher curls, almost a warm-up of sorts, and I tore it due to too much pronation when my arms were locked on the preacher bench. Sage advice about supinate, it's true! Thank you, again!
Jeff, I was diagnosed with Tricep Tendonitis last year and elbow still gets inflamed by any repetivite motion of workout, even the lightest of exercises.
I am on the verge of depression here. Any help to expedite recovery will be immensely appreciated. Thanks.
Hey brother! I have a few tips, hope ir helps...
Train really light with bands or really light wheights. When you feel that it starts hurring or getting too swollen you stop. You can then use ice or maybe some pills to help.
And more than anything be pacient...
Good luck king!
@Athleanx
answer This
Do you get inflamed from even light resistance bands? For example light curls and tricep extensions? I’d recommend checking out AlphaDestiny on this topic. If everything fails then I’d say let it rest completely and then come back with the “rehab” mindset and slowly strengthen the tendon. Of course you should always listen to professions as it is a serious matter
Don’t give advice when you can’t even spell
@@pedromartinswal9107 thanks for the advice. I am on Naproxen (anti inflammatory drug) and have gone through 4 months of physiotherapy as well.
I tried light weight bands that had light rotation of elbow involved. It started getting worse in few days.
I do put ice whenever it inflames.
It is hard to be not able to do basic chores in life, can't even pick up my 3yeae old daughter for long. Appreciate your help. 👍
Thats why this guy is a legend...i love you Jeff
Never thought to flip the ez curl bar "upsidedown". Always just assumed that would be incredibly uncomfortable on the wrists. But I guess if you do it with intentionality, leave the ego at the door, and lower the weight so that you don't overstress the wrist, this is an awesome strategy for hitting the biceps! Thank you once again Jeff! 💪 Hope that arm is starting to feel better!
i tried this without any weight and it is really painful for my wrists. not for everyone. be careful!
injured my wrist that way, not sure why the dangers of this grip weren't mentioned in the video
@@user-ft2md2gd4s how did you try this but with no weight? Like just an unloaded EZ curl bar or you're just going through the motions with literally nothing in your hand and it hurt your wrist?
@@natekritz2541 just the ez bar. just trying to hold the bar in that position was difficult. completing the movement was painful at the lowest portion of the movement when the arm are extended. felt like i was dislocating my joins.
@@user-ft2md2gd4s interesting, I tend to have some wrist tweakyness but tried this yesterday with a 60 lb ez bar for strict curls and had no issues. I would tend to think at the bottom of the motion there would be no tension on the wrists even with that grip. I'll try it a few more times to see if anything changes, I appreciate the warning
Never thought about holding the EZ bar like that, I’ll be trying that tomorrow! Thanks for all of the advice.
Before you do that, think about why people use the EZ bar for curls in the first place. Using a straight bar for curls often irritates the elbows. What do you think supinating even further is going to do for them. Do you think there might be a reason literally no one does curls like this?
@@squirrellsquats8428 It's not even that, straight bar hurts the wrist of some beginner lifters
Thanks for the detailed explanation, Jeff! I'm going to focus on the part of the palm you circled when I use the machines at the gym. I'm a girl and don't feel comfortable being in the free weights area where all the grunting guys are 😀, so have to use the machines instead.
Try grunting...louder?
@@ryanschultz9037 lol
This information from Jeff is more than just informative, it’s an instruction manual for constructing your dream body. Always an advantage to know the science behind every movement
Your 7 minutes Ab workout is still a golden nugget. Just and idea. I think a fun series could be work out for better swimmer, biker, golfer, hiker etc. The reason I say this is as a swimmer I wish I worked on my shoulder and lats more when I was younger. Just maybe focus on the muscle for each sport. Be fun to learn and do...
I just tried these tips for the dumbbells and I feel like I got much more activation than ever before. I think I was able to get more reps out because of this too. Thanks so much.
The amount of information your putting out there for free is just amazing. Best channel on UA-cam mann. Thanks Again Jeff💪🏼
Jeff is a literal genius, he’s out here not only giving us tips and trying to helps us but he’s out here explaining it in depth and wiping out bone models and other videos drawing on himself, he is a true champ an amazing athlete, entertainer, and teacher.
Always think i know what i’m doing until I watch a video by Jeff 🤣 Never stop making them! Respect and thank you! ✊
xE
Exactly !!!!!!
Absolutely the best instructional videos on building muscle the correct way. EZ to understand and it all makes perfect sense. I'm an engineer so it really clicks with me. Some of this stuff I have been doing, but Jeff has corrected several mistakes for me, by simply watching his videos and my arms are feeling the good pain tonight after making some minor adjustments per his instructions. Im in! I have a new coach!
Love deep dives. I'm a visual learner and love this technical teaching.
It not only shows your knowledge, but also how much you want to help us learn and do it right. Keep em coming!
Don't forget the spine/disc deep dive for those of us with disc issues. 😉
ua-cam.com/video/rhgwIhB58PA/v-deo.html
I like doing rope curls on a cable machine ending with a palm-up grip to train bicep supination. The ropes inward force fights against the supination.
Been watching you and doing your workouts and biceps weren't my focus just do the workout. But it became my favorite part of my body because how define it is. So, I can't wait to implement this into my workout because I didn't do this before. Thank you!
I got schooled lol. I have pain in my brachio radialis, upper part of the forearm. Did the EZ -bar grip to the extreme angle and had ZERO pain on my forearm, also tried the extreme pinky up rotation on the dumbbells and same effect, zero pain.
THANK YOU JEFF!!
Great content. I would have never thought to curl with my wrists back, and look forward to doing this during my next workout.
I literally woke up this morning thinking about how to get more out of bicep curls and i open up youtube and this is the first video that pops up on my feed. you the man jeff. thanks
This is one of **those** videos, ones that represent turning points in my training. Thanks a million, Jeff!!!
I assume you had your biceps tear repaired. Mine happened last November and I had it operated on. I haven't had much success in regaining all the strength it had prior to injury (though I am patient). This video is just what what the doctor ordered! Thank you very much and thank God for you!
I felt the difference immediately! Thanks bro!👊
I've recently started using dumbbells with one side weighted heavier than the other. It keeps my wrist supinated and helps me concentrate harder on which part of my palm is in more direct contact with the bar. For biceps, it helps to have the heavier side of the bar on the inside. I've noticed more bicep growth in the last five months than I have in a long time. Try it! I'm surprised it's not a more common technique. I've been using them with all of my triceps and press exercises as well. It works fantastic with the overhead press, keeping the heavier side of the bar on the outside. I feel like it helps keep my posture in check, something I'm desperately trying to fix. Thank you, Jeff, for your hard work and these excellent videos.
Insanely helpful video Jeff, this was great. Coming from a guy with both rotator cuffs torn I look for any and all ways to still effectively train my biceps....I notice when I tuck my elbows in I can get that extra emphasis on the biceps and can Curl normally...Biceps tendon is also torn on both sides so without tucking the elbows it makes it very difficult to Curl with any notable amount of weight.
Great idea regarding supinating the wrists via holding the EZ bar upside down!!! Gonna try that right about NOW!!!
Marine Mike
This was great Jeff. I applied the supination technique you illustrated and got immediate results. It woke up my biceps. Thank you.
“FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
updated push pull split with core workout please
Please tell us how to gain muscle without size change. Thank you.
Have you ever broken down the split/weekly workout that YOU are currently following?
What is the first step to fix muscle imbalances? I have a leg that is shorter than the other and it affects all of my body.
We need new video about increasing verical jump👍🏻
What the… what?! After all these years, I had no idea that a supinated grip was even a practical option for the EZ-Curl bar. You never cease to surprise me, Jeff. Thanks again.
How to prevent knee pain while squatting heavy
What about the long head of the biceps brachii being involved in the initial 30 degrees of shoulder flexion. Supination > elbow flexion > shoulder flexion but still beneficial to bring the elbows up/away from the body during the movement.
Jeff...I ended up with a distal bicep tendon tear in each arm. They happened about a year apart from each other. Not complete tears. One was bad enough to get repaired, as it was a full thickness tear, and hanging on by a thread. The surgery was done this past March. It's doing awesome now. The other arm is a minor tear as per the MRI. Surgeon says less than 10% tear and no surgery required. I can train carefully, but it does hurt. Even with the same sleeve that you're using, and a velcro band brace during pullups. Question....How long are we looking at for this thing to heal. Any recommendations for training, yet healing at the same time? Quite tired of it. Jack.
A couple of critiques:
1. Not everyone is capable of 90 degrees of supination, let alone the 100-110 degrees required to use the EZ curl bar using the grip demonstrated. If someone only has 80-90 degrees of supination available due to their joint structure, using this grip puts undue stress on the elbow and radioulnar joints.
2. It is true the near maximal wrist flexion usually limits maximal supination. However, a neutral or even slightly flexed wrist will have no significant impact on supination range of motion. There may be some exceptions, but you can actually check for yourself.
3. The focus of contracting towards supination is far more important to recruitment of the biceps rather than the position of the radioulnar joint. For example, you are in a fixed position of submaximal supination but actively contracting towards supination, it will increase biceps recruitment. To be fair, he did talk about that in relationship to the straight bar.
Thanks I’m going to implement this into my workout tonight actually. God bless.
Excellent advice. This is what you call a science-backed video. Many many years ago, Arnold Schwarzenegger wrote something similar about turning your wrists while doing a Dumbbell curl, to create peaks in your biceps
thanks bro, i gained 100lb in 3 days after watching your vids
What
Nice!
Can do better man...keep up the struggle👍🏻
I applied what you said to the EZ curl bar and WOW! WOW! WOW! I felt it and saw it work first hand. I now love the EZ curl bar. I actually had to humbly reduce my weights, but the feeling of the blood rushing into my biceps and pumping it up was WOW! Thank you for the tips!
It really helps to understand how the bones moves with the muscle so as to avoid injury. Another great video Jeff
Sir, I had seen your video on back pain and exercises for back, in 15 days my back pain is gone. Thanks A Ton!! Love from India.
Gained 5 kgs of pure muscle just by watching this, thx jeff!
Attempt #2 for my question! Hi Jeff, I‘m 23 and was at the physician recently to address pain in my left Achilles’ tendon that started a couple months while doing one-legged calf raises. At the time, I started feeling popping in the back of my heel and eventually pain and swelling while doing the exercise. I stopped doing this exercise for 3 weeks and then tried again last week, only to have the pain and popping return in greater force. Now, the pain is present for hours after extended walking periods alone. The physician suggested I just keep an eye on it and if it doesn’t get better in a few months, then they’ll take a closer look and do imaging. I was recommended to not do the exercises that caused this pain (calf raises), and now I’m at a bit of a loss for what I can do to train my calves in the meantime. I intend to look up variations of the exercise and other ways to train the muscle so I’m not just dropping this off my routine. Any suggestions welcome! Your video enlightened me to think outside of the box and find ways to ensure I can train that don’t cause or worsen the tendon pain. Thank you!!
Jeff is currently 5 years behind in answering all questions posed in the comment section. He’ll get back to you in 2028.
The kneesovertoesguy is the answer to all things knees and ankles.
Jeff, I train to failure as described in your videos. However, even over months of curling (various lifts as you recommend to get each part of the bicep), I still can't move up the rack to heavier weights. I believe I have adequate protein intake, and don't overtrain. What's wrong?
+1
how much weight are u incrementing? because it makes sense that your new performance will be way below the previous one and you will have to work your way up till u get comfortable with it again and then increment again.
It depends on the exercise, but you don't need to to failure every time. Bicep work doesn't really need too much weight because you risk tendonitis or bicep tear. Supinate, squeeze the muscle as much as you can, and train the brachialis!
Hey Jeff, huge fan. I've noticed I lift unevenly, even when not using hard weight. Sometimes I curl and my right shoulder always raises. Or deadlifting, I lean to a side. I was curious what corrective training do you recommend?
I'm sure he'll answer 😉
I'm sure he'll answer loser
Most of the time it helps if you do exercizes that you can do with a single arm/side. Than u can start with your weaker side and do as much as u can on that side and copy that for the stronger side so you slowly balance things out. so lets say you are weaker on your left side at curls. YOu would do how many reps you can do on your left (for example 12 reps) and than excatly that amount on your right side ( so 12 reps on your right aswell)
You are wayy tooo lacking in ambidexerity. You must have only used one hand or one side to the point you have a huge disparity in right versus left. If you cant throw with either hand a baseball and football or cant write your name or even print your name with both hands. Its clear you are so one brain sided that you now are as many years one sided as your age. People that are all one handed are sorely lacking in the ability to become ambidextrous. Its the same with the feet and legs, kicking in soccer or not beingable to dribble a basketball with each hand or even being able to shoot a basketball with either hand. Your use of weights in exercise and is only exacerbating your deficiencies.the only option is to go back to body weight exercises , pushups, pullups, one arm side planks and only use the weak hand and arm
Absolutely correct I have never had such a deep sore lower bicep certainly feels fully worked out
First one 😎😎...
This man is a treasure. There are so many fitness faces on the interwebs, but few that have any understanding of anatomy, and fewer who can teach well.
This guy is a great teacher, hands down!
What the heck am I seeing? Jeff in a shirt, a plain shirt with no AthleanX on it.. I’m so confused
wow nearly 13 million subs, your videos have been great, and i hope that you reach it soon
Man has this channel grown been in the gym forever an constantly learn from this guy
Thanks for this tip. I tried it this morning when using the z bar and it made a major difference. Had to drop weigh just to keep morning form. Tanks again Jeff
Brilliant level of detail on the best training channel on UA-cam
It's always a good day to learn the benefits about supination!
Nice tip about how to grab the curl bar. I was doing it wrong , now I know it better
Could you please do a deep dive on triceps and legs please, this was by far the best video I’ve seen on biceps by anyone on UA-cam and it was half the length
Hey Jeff. Do you think 3 sets of biceps is enough to build them up again? I lost a substantial amount of muscle after my shoulder problems (infraspinatus tendonitis and partial tears) It's been 3 years so I reckon the inflammation might be gone? But I can't seem to do anything without my shoulders burning. I now do: 3 sets of floor dumbbell presses: 15-30 reps depending on the burn, and 3 sets of biceps. 1 set of hammer curls, 1 set of regular or no money curls, and one set of chin ups. do you think that's enough if done to failure, or do I need to up the amount even if it aches?
12-20 sets a week is general good spot to aim for with most muscles.
LOVED this deep dive. I've heard many trainers and influencers provide the tip of "curl with your pinkie" without this level of depth and understanding. Would love to see a similar deep dive for rows/back. Specifically, the single arm dumbbell row and the barbell row and engaging the lats vs the upper and middle back with rowing movements - elbows in vs elbows out.
this is my favourite video jeff has done so far
Wow, who would have have realised just a change in grip makes!! Thanks Jeff
Question: what was the reason you started exercising and how did you think about starting a UA-cam channel
This is a classic video example of why Jeff has almost 13 mil subscribers. Best in the business for sure.
One of the best bicep videos I’ve ever watched. Seriously great tips
I was doing biceps and looking for bicep exercises and found this thank you
I sometimes curl with one heavy dumbbell...hold each end...and as I pull upward my wrists do go right back...been doing that since your early videos...and I've seen a significant improvement in roundness...As a slime/medium built guy, I already had the 2-finger-gap between my biceps since I was in my teens [so pretty lucky there]...I always used to tense my bicep wrist-outward...Supinated Wrist-Extension is a must...Nice one again Jeff...much appreciated....
Never seen bicep curls keys before, this guy's one of his kind 👍👌
WOW! i remember this tip from other of your vids. But i never was able to figure out how to grip the curved bar like that!! thanks you!!!
I just started your AX-1 program this week. I'm 47, female, and have been working out for quite a few years. Is there anything you would suggest that I need to do differently being a female on the program? My goal is to burn off the last of the stubborn fat that's been bothering me and gain a little more muscle and become more athletic. I love this channel (only one I'm subscribed to) and only one I recommend to my family and friends. I greatly appreciate your expertise and knowledge you share so generously. In truth I am obsessed with your videos, it's all I watch and was curious if there is any guidance you have for your female subscribers. We are out there! Thank you for all that you do.
Man... You're simply the best. You're a great teacher/master
I LOVE it when you break things down and show the science and show the muscles in action. It really appeals to my engineering mentality.
Been applying this tip over my last couple of workouts and have experienced a burn and pump like no other before. Thanks, Jeff!
This is why Jeff is the GOAT -- excellent info and all in just over 8 minutes!!
Hi Jeff (or whoever is reading this). I'll be brief, so get right to the point: I have a question. I do 2 workouts A and B. There are 20 exercises in both, I do them for 40-45 minutes. it turns out that I do 2 sets, and in one of your videos where you make up a workout for beginners, there are 3 of them. are 2 sets enough to gain weight confidently or do you need to make it so that there are 3-4 sets?
this is why i come here. ive been excercising since highschool 15 years ago and no ones ever told me these 2 tips before and ive had issues ever since i got out of sports getting my biceps back. thanks jeff
Gonna do this from now on. I'm not extending my wrist and not supinating while curling dumbbells.
Keep the deep dives coming, this stuff is golden Jeff.
You can FEEL a Major Difference!!! Thanx Jeff!
man I am pissed i did not find your videos until just a couple of months ago. At 41 I am getting in the best shape of my life following your PPL and ab routine workouts. feel like i wasted so much time not properly training over the last 20 yrs... Thank you!
My biceps are the hardest to grow, sometimes I get the pump but most times not, very frustrating. Especially when it comes to the bent bar, just pisses me off, does nothing. After watching this video seems I've been doing it wrong, or at least I can do better. Thanx, I needed this info, now time to get it into practice. I'll be back to give you my results. As always your videos are very, very helpful.
I always grab the ez-bar like that. Knowledge in anatomy helps a lot in training. 😊
More of these kind of videos, they are gold..
Huge "AHA!" moment there on the alignment of the EZ bar! Thanks!
I would like to know how this information fits in with the exercises in some of your other videos and training programs. Your "perfect push/pull" workout videos include dumbbell waiter curls, which place the hands close together. Is this less than optimal? The Max/Size program includes some incline and decline curls (leaning forward or backward on a bench). Are these effective if you include the wrist supination, or is there no benefit to doing these exercises over the basic barbell or cable curls? And can I assume that you no longer recommend hammer curls because they produce no supination of the wrist?
Different exercises serve different purposes and functions in relation to building muscle and when it comes to programming, they are chosen for a reason. I don't not recommend the hammer curls, but program to serve their function when it comes to arm training. Because of the pronation of the wrist, they are better for targeting the brachialis.
Been a way for a while ... now almost 13M subs! This is such a useful channel. Thanks from the UK.
Hey Jeff, I recently began to have nagging soreness in my left forearm, when my palm is upward or facing out. It seems to be the outside larger muscle that I believe is the Brachioradialis. It oddly enough began bothering me on a leg day. I go to the gym at 5:30 a.m. and I noticed it toward the end of the workout and did no arm exercises that day or anything crazy involving my arms.
Now certain back exercises and a number of bicep exercises can be painful to do. a few of the exercises that really bother that muscle are, bent over barbell rows, traditional cable lat pull downs with a standard bar and my grip/palms facing forward, bicep barbell curls at the bottom of the full eccentric extension down, dumbbell curls at the bottom of the eccentric extension. The bicep curls in particular hurt when my arms are at the full extension down and if I have my palms facing out, but if I do the curls you recommend where I start with my hands turn inward toward me and rotate my hands outward at the concentric top of the curl, it doesn't really bother me. It also doesn't bother me to do T-bar rows, standard cable rows, or bent over dumbbell rows, all when my hands are facing inward toward my body.
After a few days of rest, my arm feels back to normal, but when I get back into the gym after those days and do any type of exercises that bothered me before, the pain slowly comes back. Its not as bad as it was initially, but it has been a nagging, constant pain the last 4 weeks and I have never had this issue before. I have been working out pretty steady for around 13 years now, but I know injuries occur and I am now 37, so I am not a young 20 something guy anymore.
Like most guys, I don't want to sit out of the gym for too long, but I also don't want this to continue or to reinjure myself worse. Are there certain exercises you recommend avoiding or variations of some that will not cause me to miss hitting certain areas of the bicep or back? I also do use the versa grip style straps for back days, which seems to help a little. I am not a heavy lifter by any means, very lean for my height and age, and have never had many injuries except a nagging shoulder pain here and there and a lower, left back issue I have gone to PT for.
Thank you for your time and all the great videos and knowledge. Have a good week!
Video idea - sleeping positions and how they affect recovery, for instance....sleeping on your side after shoulder day, or sleeping on your arms and waking up with dead arms. Positions that cause compression and decrease circulation. Those are certainly issues that affect muscle growth
Love This video Bro!!! But man I start putting waiter curls in my workouts, And man the peak in 5 weeks is unreal. Them Waiter curls gained me 1.2 inches in the 5 weeks. and at Age 56 and 19 + in. Biceps I'm feeling like I did when I was 20. After watching Your video on the waiter curls I have turned 5 friends on to them. They Love them.one friend does waiters and barbell curls along with hammers and he's gaining.Thanks man.I live by the waiter curls now.
The fact that this man gives this information out for free is complete charity.
Your videos R really helpful thanks jeff for your hard work to illustrate us ,love from INDIA
My favorite bicep finisher is a waiter curl with a small adjustment. Grab the top of the dumbbell with your fingers and extend your wrists and keep them like that throughout the rep.. This will force you to activate the forearm muscles that extend your wrists which are antagonistic to your forearm flexors to so they'll be removed from the movement to isolate your biceps as much as possible.
The relevance of details. Expert knowledge by Jeff. Thank you