Bicep Curl Training Tip
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- Опубліковано 16 жов 2022
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"Your biceps actually has a few functions, one of them is to be swole af"
On wednesday we train arms, because ... we gotta be fckn swole
@@covovkerIf you want to shove your thick pole where she releases stool, your arms better be fkin swole!!
My bis have always lagged the rest of my body and 18 months after implementing this tip (along with higher volume) I now have proportional arms, which brings me the greatest joy.
How much seta you do, week
@@ivanivan7270 I use a Renaissance Periodization arm-focused program, but I have modified it slightly. For most mesocycles I start out with 11 sets of biceps per week and 10 sets of triceps per week. I increase the sets per week to ~13 or 14 throughout the ~4 week mesocycle. I then take a week of deload (low weight/reps/sets), and start a new mesocycle.
That's really great! - Dr. Mike
@@scottfrayn are you in a deficit?
@@Devil-ig7kl my arms only grow on bulk periods. They annoyingly shrink during cuts, but they get bigger every bulk/cut I do.
I go through 3 to 5 month bulk periods at 0.3% body weight gain per week followed by 3 to 6 week cut periods at -1% body weight loss per week.
Started curling again and this kinda came naturally. I just do what makes me get pumped more and fatigued. Good to know I'm doing something right. I love the content
I actually thought I needed to work on my form because I was doing exactly this. Good to know I accidentally did the right thing 😂
Same 😂😂
It’s the right thing if you’re using it to make the exercise harder and get a bigger peak contraction. If you’re just swinging it up there using momentum then it is cheating.
Same here
Thank you Dr Mike. My horizons have been broadened. I've never thought about it that way in terms of front delts and the actual purpose of a bicep. Good stuff as always.
Pull-ups/pull-downs with an underhand grip also do a great job of targeting that function of the biceps since your arms are elevated above the shoulder line at the start of the movement.
@@OrlandoAponte That's an excellent point
@@OrlandoAponte but you pull the arm down instead of bringing the arl up
@@ew-zd1th that is also true. Indeed the range of motion is kinof inverted in terms of shoulder position
A lot of silver era body builders like Steve Reeves curled like this. Gonna give it a try 🤝
Glad you said this. The late Great John Meadows always recommended this extra movement!
I was gonna say that too
Removes a ton of elbow pain in heavier curls as well to do this. I always believed you needed to keep your elbows fixed at your sides but ever since I tried shortening the biceps and “using more delts” like this, my elbow pain went away.
the gymnasts do this with rings and they got a double biceps 😂
Makes sense! Ask anyone to flex their bicep for you and guarantee 99% of the time they will create close to a 90 degree angle with their arm, compared to their body, at the shoulder joint.
Good observation
I did this yesterday on arms and I did 2 workouts and my arms are toast today. Thanks for all the info Dr Mike
I’ll be trying that tomorrow
Now this is what I subscribed for! Thank you Doctor
Awesome tip! Thank you 💪
Good shit brother. Let's go!!
Thank you sooo much for that information. That is a true gem. 💎 I can’t wait to implement this in my training!! Thank you thank you!
Just listen to your body. This is the way it naturally feels right 👍
this was a real lightbulb moment for my arm training, i had a sort of dunning-krueger effect where when i first started training i would get crazy pumps, then i "fixed" my form to stop recruiting front delt and the pumps we're no where near as good and i saw slower growth, once i realised what dr mike is saying here, the pumps were back with a vengeance
My best buy of the year are gymnast rings and working biceps with straight arms has been hugely beneficial!
What kind of exercise?
I’ve heard about this. Cool to see it works
@@fabioicm7714 pelican curls
Iron cross, and Maltese training for sure.
@@fabioicm7714 - Definitely calf raises
Niceu Tipu Sensei Doctor Mike!
Tried it today. Felt amazing and so much harder lol. Thanks Dr Mike 💪
Wow great tip, I'm going to try it 💪
Great tip Mike
Do more of these pls!
Great tip! Aslo remember to really emphasize the twist of your hand outward to get a fully contractuon on the bicep
Amazing! Keep up with the shorts :D
Fantastic Presentation My Brother 🎯
Another golden nugget saved to the playlist 👍🏻
Thank you Dr Mike this will help.
Great posts thank you
These shorts are great Dr.M
Solid advice
My biceps cramped just listening to this
I tried this before it works great, gets you pumped and you feel a heck of burn. Good burn. Good advice sir
People always wonder why I go so high on my curls. This is exactly why.
I accidentally did this last session and it really worked for me. Glad to see that it's actually a recommended technique.
This is amazing advice
Fuck yeah . I’m excited to try this out. Thanks
I'm gonna try this for sure
I CAN FEEL IT!!
Nice exactly what I was looking for ty
Yes! That is true if done right, it feels almost like a high bicep cramp…😅
I find that curling the pinky in as tight as possible and squeezing at the top of the rep is extremely helpful in achieving a maximum pump.
Word. I'll try that next work out.
Thanks doc
after learning this I now get the craziest bicep pumps
I've pretty much always done them this way just cause the contraction and burn in the bicep 👍
It's been almost 4 months since seriously starting...
Today's only cardio and I actually want to be hitting something today, even moreso because of your vids. I used to actually hate going to the gym
What hell is happening to me😂
You had me at "burn the living shit out of your biceps"
thanks Dr mike biceps are one of my more stubborn muscles
Bro!!! We thank you!! I also like doing 5 normal curls, and on same set... switch to cross-body. This targets the brachialis.
Normal?
People call me biceps 💪 and I didn’t even know this but always had a feeling about this. Tried this and it felt like a knife stabbing my biceps more immediate than usually training to ten reps. Thank you for this Dr mike.
Ugh
Or you could just do a spider curl off a bench? Same position, same peak contraction but without the dubious link to the proximal LHB having a function in flexing the arm into elevation from the shoulder
Holy cow... just did this and my biceps are burning. How am i know just learning about this
Tomorrow I have bicep curls in the program. I'll try this. Thank you this channel is absolutely amazing
How did it feel? Did it push you more? I'd like to know
@@brathir388 I got a good burn in my biceps. I'm a beginner in the gym, so I can't say anything else
@@railasvuo Well thank you for the update.👍
I'm a fitness writer for big media brands, and I have implemented this in my bicep curl explainers. Just doing my part 😎
I’ve modified my bicep workouts after practicing your techniques over the past year. I’m still a little sore from Saturday’s workout. 👍
Hell yes! - Dr. Mike
oh fuck yeah rp shorts
Very nice. Similar to the method advised by the late John Meadows (RIP).
yeah! the mountaindog1 account posted that advice before this vid
Question for Dr Mike:
What about the compression you get on your bicep tendon from your front deltoid when you lift your elbows that high by contracting the front deltoids?
Continuing to try the curl your bicep through that now narrowed space I firmly believe is a major cause of bicep tendonitis.
This is why I do not teach my clients to do what you suggest.
Better idea lean the torso forward 10 to 12° so that when you seek this extra tension on the bicep with a shortened distance between the origin and insertion it has already been partially shortened but in a position where the front deltoid does not need to contract over the top of it and squeeze it?
Thanks for the sore biceps 🦾
I've always been curious about this. I started to notice my delta engaging whenever aId get the bar/dumbbells all the way up. Thought maybe i was losing bicep contraction by doing so, but now I know that I'm doing it right. Informative topic. Nice video
I just tried exactly that. My biceps nearly blew up. This is insane. People, try this!
I think it's important to make the distinction that that elbow movement is at the end of the elbow flexion not through the elbow flexion but toward the end of it.
I see a lot of people using their backs and their shoulders when trying to bring up their weight to the shoulder in a bicep curl. Having that little bit of Elmo movement at the end is really important but not doing it through the whole rest of the movement is even more important because they're actually avoiding using their bicep if they use that little squeeze before and then shift their elbows up.
I think i kinda figured this out on my own, i usually do cable curls, but essentially i'm really strict with keeping my elbows tucked in and avoid using momentum until i hit the spot where i have to pull my elbow up. I get a crazy pump that way.
Love how he says 'potentially' after the explanation
Hey, that's how science works... it's always tentative! - Dr. Mike
"potentially slightly better results, over time, given consistent and appropriate training with adequate sleep, cals, protein, and hydration while avoiding nutrient deficiencies and minimizing stress."**
@@rockyevans1584 ****best results with enough gear to fill a shot glass
It's almost as if muscles are somewhat connected and work together. 🤣
Amazing how obvious that is but we don't realize til we use them
Interesting i was always told to keep biceps to my side to prevent any front delt engagement. Good tip
adopted that into my routine and this arms been growing like popeye
“potentially, slightly” bro is NOT taking any chances💀
10/4
Leroy Colbert actually did this. Amazing set of biceps. It’s not an easy move to get right though.
i always thought not to do that because i believed that was just your shoulders moving b ut thanks for the enlightening
Don’t forget supination!! Used alternating dumbbells.
So true
two things. what are the best bicep dumbbell exercises for home and I don't understand the "squeeze".. I'm 66 and starting to lift again. I retired about a year ago and had a very physical job so I'm not a typical 66 year old. Appreciate the help..
Bridge
Might work on cable exercises but not with free weights. It's gravity, the more the elbow stays below the shoulder the more pull you have on the biceps, ergo the further you move your elbow infront of your body the less tention you get on the biceps since the weight will be sitting on your elbow joint.
absolutely works, only reason I don't do t is my long head already get's sore much easier and longer.
Mike, do you suggest people do neck exercises for a thicker neck? Would be cool to see a video on it, safety, and expectations
If they'd like! I'll probably never make a video about it because I think Jeff Nippard has done an incredible job in this area. I'd look at his stuff! - Dr. Mike
Could you make the argument that there is no moment arm on the bicep as the weight is stacked above the wrist and elbow and you should do this doing crucifix curls or???
That would be 100% correct. But we're not getting to that top position in order to experience any high forces. We're there in order to get a massive mind-muscle connection to the biceps and then RIDE IT DOWN through the eccentric, where the force is actually applied. Because this top-end also gives us a mini rest break, it can make each rep super targeted to a high mind muscle connection AND let us stay closer to failure for a few extra reps in the set, making it highly effective! It's like locking out a machine press to re-arch your back and retract your scapulae a bit between reps... allows every rep to be almost perfect and thus the whole set super effective, even though there is no load at lockout itself. - Dr. Mike
@@RenaissancePeriodization Thanks for taking the time to reply Mike.
Is the mind muscle connection purely sensation? To me mind muscle connection is the ability to focus attention to the target muscle. I can see how this curl technique could help by providing an extreme sensation that will direct attention to the elbow flexors.
I have a question about the mini break theory, if we fully shorten the muscle we won’t be able to clear metabolites and it will create a BFR effect. Meaning, even though there is no external tension from the dumbbell the internal tension we create won’t actually allow recovery to occur? Hope that made sense.
Thanks again for sharing your knowledge for free, Me and my clients have benefited a lot from your videos and podcast appearances.
Professor #Jacked spreading some gain wisdom
Everyone should be doing a bicep movement with the weight roughly 90 degrees out in front of you, ideally no support under the arm. Then another which gives a good stretch behind the body, such as the seated incline dumbbell curl
Yes 👌
Markus Rühl said the same 💪
Always quality content thank you again sir. I'm still not paying £170 ish for that app though haha
Yes
Do it with cable then you have resistance during that squeeze.
Whoa even doing it just now without weights I got a crazy contraction.
It's wild, huh? - Dr. Mike
Dr. Mike's advice is 100% correct I don't see these idiots at the gym following and they use such light weights, and they still don't do it right. He even pointed it out with rack pulls which I still see today idiots are doing they never squat or deadlift.
I use a curl bar on a cable machine and tap my head with the bar for each rep. I get a killer burn doing this.
I’ve done this subconsciously because I get a better pump and always thought I was “cheating” 😅
Haha cheating what exactly? No way man, keep this up! - Dr. Mike
Wtf I was told to not move the elbows well which one is it
7's 7's and 7's (21) Half (7) reps from full Rom to half chest.... Then, 7 reps of what he is explaining,.and then 7 reps from chest level down. 21's work good for me.
I'd rather divide this intended ''action'' into two exercises for more optimum results, what do I mean?
Well, it may be better to choose weights (dumbell/barbell) that's a tad heavy to not be able to do the last part of the movement so we get a better ''tear on the fibres'' in the movement range leading to the last part of bringing the elbows.
And add either chin-ups and/or behind the head seated biceps curls on the lat pull down
But the order I choose is reversed, I work the upper biceps first (chin-ups, behinde neck curls) followed by the other curls (dumbell/barbell) that works the mid section, followed by incline bench that works even more the sections towards the elbow.
Liiiiiiift.
I think due to the direction of the muscle fibres of the bicep you cannot preferentially work the upper lower or middle part of the bicep
@@elliottjohnson6708 It's not about the direction of the muscle fibres, rather the 'focalization' of the strength curve.
If muscle fibre directions is the ''engine'',
time under pressure is the ''transmission'',
focalization of the strength curve is the ''wheels'' that is putting the power to the ground.
Btw, not only can you preferentially target either the upper, mid or lower section of the biceps, you can also target:
-inner (shorter head) or outer (longer head) upper
-inner or outer mid
-inner or outer lower,
parts of the biceps,
I have exercises for each 'side' of the biceps and have devised my programme accordingly, it works.
But many do/will disagree with it and that is ok.
On a cable or machine yeah probably. Free weight the elbow is farther forward then the bicep and the bicep won't even be bearing the weight. In that case you could flex the bicep hard after the set
Good point, but I think we're not getting to that top position in order to experience any high forces. We're there in order to get a massive mind-muscle connection to the biceps and then RIDE IT DOWN through the eccentric, where the force is actually applied. Because this top-end also gives us a mini rest break, it can make each rep super targeted to a high mind muscle connection AND let us stay closer to failure for a few extra reps in the set, making it highly effective! It's like locking out a machine press to re-arch your back and retract your scapulae a bit between reps... allows every rep to be almost perfect and thus the whole set super effective, even though there is no load at lockout itself. - Dr. Mike
Remember to not bring your shoulders forward when you're lowering the weight
I knew something was right with the weird cable curl chair iso machine
This is how Dorian Yates did his bar curls.
Pretty sure Mentzer talked about this before
I thought concentric squeezes were a poor stimulus to fatigue ratio, per your other videos. I’m confused, is squeezing necessary or not?
Charles Glass technique it works forsure
First learned this from athlean-x. Such a great tip.