Long head: Waiter curl Short head: Concentration curl Brachialis: Hammer curl Don't miss these three.... If you have more time, then do other excersises too👍 NB: ( waiter curl is great for long head. Eliminates forearms involvement from curling 👌)
What you guys should know if you've followed this channel for any amount of time (I have) is that the big white guy in this video is a good friend of Alain's. That's why he uses him in every video.
I like this guy's page, he keeps it as simple as possible. And sometimes what you really need for gains in the gym is just to keep it simple. Over-complicated workouts don't really profit much other than you look cool to other gym users. The biceps in particular are one of the most straightforward muscle groups to train and isolate. Not many secondary muscles take the load off the biceps when training them. So just keep it simple and you'll see results
I would chose 4 exercises. Hammercurls for brachialis, normal heavy curls (heavy in the middle), incline curls (shoulders behind the body more long head, heavy at the beginning of the movement) and spider curls (shoulder in front of the body, more short head, heavy at the end).
I think I have watched most of the new and old videos in this channel but what I liked about it is that this guy changed the style of his videos such editing ,shooting and graphics so he started to gain many followers thanks for your helpful tips
I agree with your statement (so-called fitness experts), professional bodybuilders or experts on youtube don't want to give away their secrets. It's better to look at a video of what is working for the average gym rat on building muscles than to look at Phill Heath or Kia green who is only gonna tell you how to do an exercise, versus a nonprofessional who will actually tell you what is working for them. I liked your video.
I liked the video but all i have ever done is slow down the reps for the barbell curl, increased weight over time and with consistency they grew, the problem is people are rushed and don't realize muscles take TIME to grow lol.
This is some good info, especially for those who do ppl (push pull legs) where biceps and back is together in a gym session.. or day if you do them seperately in a day for some reason
Im doing a assignment thats worth a big chunk of my health grade, I have to make a video about a muscle, I was looking for this video for a while, thanks
Training to failure is my style over the years I don't seem to reap the benefits unless I go to failure 3 times out of the whole week of 5 days of training
One of the best tips in this video is: do not (always) train to failure. Train close to failure but don't stress the muscles too much, because it will delay your recovery. Also the tip to train biceps frequently, meaning 2 to max 4 times per week. Obviously this is only possible when you recover quick enough for the next training day. So don't completely tire out the muscles to failure, as said. Other tips I liked were: use an EZbar instead of regular barbell if you want. And increase the weight with small steps, for progressive overload across weeks/months. Personally I also use cables, the resistance profile is different and for bicep curls that's definitely relevant I expect. Because curling a weight upwards has a very uneven resistance curve in that movement I think. A pulling motion seems much more like a straight line of force, right?
Crazy because since the gyms reopened alot of the gym is still restricted but all ive been doin for biceps are chin ups easy bar curls and hammer curls
But i have a question, as biceps are a very small muscle it is not recommended to train them regularly more then twice a week cause that won't increase the size of your biceps, I need some clarification on that please.
personally i prefer dumbbell curls over barbell curls simply because my right bicep is much stronger than my left bicep and takes over the movement during a barbell curl
I also have this problem, the way I fix it is with mind muscle connection. Really thinking about contacting the left bicep and using the right one as a stabilizer.
I looked at a ton of your videos, used a lot of your advices. Question. Who is the other guy in your videos doing everything always wrong? Aldo he does everything wrong he must train right sometimes, because he is well shaped 💪
Don’t grip those dumbbells like the gentleman is doing. Which I’m assuming is the (right guy, right way). Everything the narrator is saying is true for the most part but the way the guy is gripping the dumbbells at the top like that is asking for wrist injury and just flat out not getting the full resistance and results you would get if you grip the dumbbells correctly. Never let a dumbbell rest on the top of your hand like that when doing hammer curls. Always grip it in the middle and keep your grip there, don’t let it slide to the top as you begin to lift. This is why grip and maintaining proper form and grip is so important! You’re fatiguing your muscle with out working they’re full potential. Just saying🤷🏿♂️ I love this channel and there’s nothing but great content here. But you gotta have your “correct” models doing the exercise correctly!!🙂✌🏿
Why the hell does he talk soooo sloowww? He is doing it knowingly doe to increase the revenue, we know dude just stop it and start caring about your viewer's valualbe time !
I have had these for several weeks ua-cam.com/users/postUgkx8N-gevHZ6YWNoOYdRjL90vdbNyOKKHxL and I have been really happy with them so far. I love being able to do a variety of workouts at home when I don't have time to make it to the gym. When paired with a basic bench, there are tons of different exercises and you can hit pretty much all major muscle groups. It is easy to adjust to your desired weight with the dials on each side. They slide in and out of the cradle smoothly. The only downside to this design vs the newer version, is that these are pretty wide. This does limit your range of motion with certain hand positions on certain exercises. Straight dumbbell press would be an example of this. I have to turn my hands slightly in order to bring them close enough together. Not a huge deal to me though. Really happy with this purchase and would definitely recommend.
Chin-ups
Barbell bicep curl
Hammer curls
Ty
@@bspoopyhead5453 ba
Thanks 👍 for the summary
Long head: Waiter curl
Short head: Concentration curl
Brachialis: Hammer curl
Don't miss these three....
If you have more time, then do other excersises too👍
NB: ( waiter curl is great for long head. Eliminates forearms involvement from curling 👌)
Thanks a lot i was looking for your comment
I heard that from athlean x
Incline DB Curl >>> Waiter Curl
@@Javier-vi6db much greater
When you realise that the 'wrong' guy is actually more muscular than the 'right' guy
😂😂
That wrong guy has a sick body
Both have great bodies, but personally I prefer Alain's because it's more natural.
jokes aside,being more muscular doesn't mean you are doing things correctly or giving the right info though. That's why there are the meatheads.
What you guys should know if you've followed this channel for any amount of time (I have) is that the big white guy in this video is a good friend of Alain's. That's why he uses him in every video.
I like the "Wrong Guy", I see a lot of his errors at the gym and he cracks me up every time.
This channel is so SO underrated
I like this guy's page, he keeps it as simple as possible. And sometimes what you really need for gains in the gym is just to keep it simple. Over-complicated workouts don't really profit much other than you look cool to other gym users.
The biceps in particular are one of the most straightforward muscle groups to train and isolate. Not many secondary muscles take the load off the biceps when training them. So just keep it simple and you'll see results
If you only knew how much I love ur vids ... the music , the dude doing it wrong and on point info ... bravo 👏
I would chose 4 exercises. Hammercurls for brachialis, normal heavy curls (heavy in the middle), incline curls (shoulders behind the body more long head, heavy at the beginning of the movement) and spider curls (shoulder in front of the body, more short head, heavy at the end).
I feel 4 exercises is kinda overkill for such a small muscle.
2 o 3 exercises
4 is too much
I think I have watched most of the new and old videos in this channel but what I liked about it is that this guy changed the style of his videos such editing ,shooting and graphics so he started to gain many followers thanks for your helpful tips
Super helpful video! Going into back and bicep day tomorrow with a great plan because of this. Thanks Alain!
I have always felt more efficient gains in bicep when i curl controled elbow bend upward with each rep chin high...👍😎
I appreciate you breaking this all down, in all your videos ! Keep it up!
I agree with your statement (so-called fitness experts), professional bodybuilders or experts on youtube don't want to give away their secrets. It's better to look at a video of what is working for the average gym rat on building muscles than to look at Phill Heath or Kia green who is only gonna tell you how to do an exercise, versus a nonprofessional who will actually tell you what is working for them. I liked your video.
I liked the video but all i have ever done is slow down the reps for the barbell curl, increased weight over time and with consistency they grew, the problem is people are rushed and don't realize muscles take TIME to grow lol.
Shoulder flexion is new to me.
Your lesson was easy to understand.
Thank you for sharing your extensive knowledge.
I need more minimal routine videos!!! 💪👍👍👍
This is some good info, especially for those who do ppl (push pull legs) where biceps and back is together in a gym session.. or day if you do them seperately in a day for some reason
I've really been waiting for this. Thank you so much
Thank you for the excellent video. I think those 3 exercises are definitely going to add size to the biceps.
Perfect, thanks !!!
It takes four exercises for a natty to get maximal arm size. 1) squat for reps, 2) dl for reps, 3) compound pull, 4) compound press.
Hi there, do you have any advice on what calf exercises are best for mass building? Great videos, by the way, they have really helped me a lot.
Bicep and back day today. Thanks
Just want to put it out there. LOVE your videos. Thanks for breaking things down and coaching us through these exercises.
I had to put the playback speed ath 1.25× to finish up the video..
1.5
I put it at 1.5x
ok zoomer
The MAIN function of the biceps is supination and pronation of the forearm. The function of the brachialis elbow flexion (biceps curl).
Im doing a assignment thats worth a big chunk of my health grade, I have to make a video about a muscle, I was looking for this video for a while, thanks
Training to failure is my style over the years I don't seem to reap the benefits unless I go to failure 3 times out of the whole week of 5 days of training
Love your work bro. You explain it very well and make it simple which helps a lot
You guys are the best.
Yes.
One of the best tips in this video is: do not (always) train to failure. Train close to failure but don't stress the muscles too much, because it will delay your recovery. Also the tip to train biceps frequently, meaning 2 to max 4 times per week. Obviously this is only possible when you recover quick enough for the next training day. So don't completely tire out the muscles to failure, as said. Other tips I liked were: use an EZbar instead of regular barbell if you want. And increase the weight with small steps, for progressive overload across weeks/months. Personally I also use cables, the resistance profile is different and for bicep curls that's definitely relevant I expect. Because curling a weight upwards has a very uneven resistance curve in that movement I think. A pulling motion seems much more like a straight line of force, right?
Crazy because since the gyms reopened alot of the gym is still restricted but all ive been doin for biceps are chin ups easy bar curls and hammer curls
Close grip under hand pull ups is the only exercise you need for them bicep peaks
But i have a question, as biceps are a very small muscle it is not recommended to train them regularly more then twice a week cause that won't increase the size of your biceps, I need some clarification on that please.
Another great video.
Thanks well explained 👍🏾keep videos going
Tomorrow will be biceps 💪
Only thing I needed
Great tips combined into one video.
I just enjoy your videos 😁
reps?
Your videos are really helpful man thanks alot 😄😄
personally i prefer dumbbell curls over barbell curls simply because my right bicep is much stronger than my left bicep and takes over the movement during a barbell curl
I do both
I also have this problem, the way I fix it is with mind muscle connection. Really thinking about contacting the left bicep and using the right one as a stabilizer.
Both is good as well yeah. But good point, similar to doing dumbbell chest press and one-legged (pistol) squat, lunge etc.
I looked at a ton of your videos, used a lot of your advices. Question. Who is the other guy in your videos doing everything always wrong? Aldo he does everything wrong he must train right sometimes, because he is well shaped 💪
Great explanation
Awesome video
bicep curl hammer curl concentration curl
Great video today keep it up your doing amazing job
Yes
Would barbell preacher curls be okay ?
Brad Schoenfeld left the metabolic stress hypothesis.
Très intéressant merci
Al barbarich
74 leach hwy wilson
Perth West West Australia
6107
What about a top 3 exercices for triceps ? 😌
Look up coach Greg he’s an absolute legend.
@@bathbean-x7447 What is his channel? Thank you.
See I’m not full on beginner but do you mean 3-4 sets of bicep workouts in general or for each individual one
Chin ups, barbell curls, hammer curls.
How can I make my biceps bigger since my elbow had undergone surgery and was fixated by the surgeon at 30-35 degrees angle.
Excelente!
Lmao everytime i watch your vids theres another youtuber saying its wrong
2:11 WOAH WOAH WOAH
Don’t grip those dumbbells like the gentleman is doing. Which I’m assuming is the (right guy, right way). Everything the narrator is saying is true for the most part but the way the guy is gripping the dumbbells at the top like that is asking for wrist injury and just flat out not getting the full resistance and results you would get if you grip the dumbbells correctly. Never let a dumbbell rest on the top of your hand like that when doing hammer curls. Always grip it in the middle and keep your grip there, don’t let it slide to the top as you begin to lift. This is why grip and maintaining proper form and grip is so important! You’re fatiguing your muscle with out working they’re full potential. Just saying🤷🏿♂️
I love this channel and there’s nothing but great content here. But you gotta have your “correct” models doing the exercise correctly!!🙂✌🏿
Bold of you to assume I can do even one chinup with only my bodyweight...
What perfect timing its bicep day!
Lol nice
That's what i really needed and u r officially a genie for my demands🤗
U are the BEST
Chills...
Waiting to reaction video from Greg😂
Man, I keep watching videos on how to build this and how to build that but in reality i have a hard time building everything 🤦🏻♂️
We all know that alpha man is the one having the most fun.
What actually video title says
What actually it came
3:08 what the heck is that range of motion?
There’s nothing wrong with that?
@@Gratefully- there isn’t.
some people are unaware that you can overtrain biceps
When I do preacher curls with dumbells my weaker underarm starts to tingle. Does anyone else experience this as well? I don’t know if this is harmful
nigga what
Try to use spider curl
DEEPAK CHAUHAN im gonna try that man, thanks
@@navidderes767 Try to not neglect supination in spider curl(for better pump, short head of bicep)
According to Arnold Schwarzenegger the best is Concentration curls This The Key To Bigger Biceps !
That exactly what I need. People tend to make things so complex unnecessarily.
Só conteúdo top parabéns.... tamos na mesma caminhada , espero produzir conteúdos igual os seus top
Bro forgot about the short head
Pull-ups
More "ONLY" series , not specifically 3 exercises tho
Why the hell does he talk soooo sloowww? He is doing it knowingly doe to increase the revenue, we know dude just stop it and start caring about your viewer's valualbe time !
For real! + the music sounds like a 2008 ad
prolly because he's reading his script most people sound roboticish when reading aloud
You can always speed up the playback of the video. Just an option though.
@@DjJayDizzle1 I know that's an option but still it's really annoying how some youtubers become really greedy sometimes. 🤑
Brasil musculacao 👏👏👏
Being a gym-bro, still that Alpha guy is bigger than Alian
Lol the Alpha guy💪🏽 😝
I usually do only curls like 5 sets twice a week, that's it.
is it just me or did he forget about one of the most important part of the bicep? the brachialis 🤦🏾♂️
Lol you didn't watch entire video
Learn more.
There's only one: a variation of a curl.
That's it. You're making this way too complicated.
I have had these for several weeks ua-cam.com/users/postUgkx8N-gevHZ6YWNoOYdRjL90vdbNyOKKHxL and I have been really happy with them so far. I love being able to do a variety of workouts at home when I don't have time to make it to the gym. When paired with a basic bench, there are tons of different exercises and you can hit pretty much all major muscle groups. It is easy to adjust to your desired weight with the dials on each side. They slide in and out of the cradle smoothly. The only downside to this design vs the newer version, is that these are pretty wide. This does limit your range of motion with certain hand positions on certain exercises. Straight dumbbell press would be an example of this. I have to turn my hands slightly in order to bring them close enough together. Not a huge deal to me though. Really happy with this purchase and would definitely recommend.
There’s a direct correlation between number or muscle monster videos watched and gains
Nice video but that commentary.........
5 likes and 4 views 🤔
🤣
Nothing New dude come on
The living bird laparoscopically blush because chemistry considerably murder versus a disgusting bedroom. many, empty t-shirt
Your bro lol
Nope. Nonsense.
First
Second
🏆
1.5x speed on😂
Never. Never, ever take gym advice from a bloke who never wears shorts in the gym.
Why
Lmao guess that why your biceps are soooo huge *sarcasm* .... Dude you have no clue what your talking about.