Now that i have 2 girls who are getting bigger every day, Bicep strength has become super important. I can't be a dad who can't pick up his decently-heavy 6 yr old and 3 yr old at the same time. I've been trying to focus on bicep strength for that reason.
@@Ventryx I will gladly take some glute gains lol my biceps have always sorta been pretty decently big but honestly not that strong, I find my biceps get fatigued faster than any other muscles
Biceps aren't big muscles they are the smallest part of the entire arm. I feel that's why they don't grow too big for most people and they aren't strong.
Nothing has made my biceps blow up like when I started incorporating BFR training into the mix. Mind muscle connection is absolutely key, and for the love of God cut the asking of weight you're using and concentrate on quality reps. This is also after consistently training for 23 years
Mon AM - Upper Body #1 Mon PM - Bicep Supp A Tuesday- Lower Body #1 Wednesday - Arm Day Thursday - Upper #2 Friday AM - Lower #2 Friday PM - Bicep Supp B This is what I do and the gains have come way quicker than I ever expected.
Really really awesome video Mike! I have to try this! I'm curious, have you ever tried Next Level Diet? I got a custom muscle build up meal plan from them. And it has helped me in my bulking journey.
I did a phase of DC training and one thing I got a lot out of it was bicep growth specifically because on the B workout (lower body dominant day), I started off with bicep curls and calf raises before going into my hamstring and quad exercises.
Did you know that the nutrient availability of protein is more accessible in meat that is cooked more well done than rare. I was butt hurt when I learned this
Thanks so much for this video, I’ve always done the bigger muscle first, and not the one I wanted to grow most. Will definitely try this going on ahead 🤓💪
superset with elbow extension (some kind of tricep exercise). This works both ways for me--if I feel elbow tendinitis coming on when I do a high volume set of dips, I superset with hammer curls. No more tendinitis.
Haven't watched all the vid yet but I'm pumped about this one! I have pretty good upper body genetics with the exception of my biceps. My triceps pop, my delts are no issue, but my biceps never took off. Hope to change that.
Been doing 6 sets of biceps everyday i work out, so 4 - 5 days a week. 4 heavy, 2 lighter but more reps. They've grown a decent amount for the past 2 months because of it. Still lagging behind a bit since it's always been my smallest part, but we're getting there.
@@Vsevolod3788 it's a specialization for few MESOCYCLES and rep change from heavy to moderate with good form should not lead to tendinitis so easily and quickly!!
I am torso dominant so been doing 3 day split Day 1 am: delts and arms Pm: quad focused leg workout Day 2 back and chest Day 3 am: Arma and delts Pm:ham focused leg workout Day 4 rest Fucking my shit all the way up but finally seeing results
Dr Mike can you recommend some accessible straight-arm biceps exercises for gym rats? It seems like gymnasts that do rings always have disproportionately huge biceps-they must to be on to something, right?
I love how the last quarter of the video is just Dr.Mike telling us how much free shit RP just gives away. Honestly one of the best companies in the world.
@@utkarsh2746 yes it was to correct really bad scoliosis and kyphosis. I have degenerative disc disease, spinal stenosis, and I had been working as a carpenter with 5 herniated discs for years. After several surgeries and both my legs going numb I needed the big surgery. I'm back to work as a carpenter, doing ok.
Most languages seem to have just adopted the French “loupe”, like with the Finnish “luuppi” or Japanese «ルーペ» (rupa). We have it in English too, but specifically for those tiny magnifiers like jewelers use.
If we are concerned about how prioritising biceps first on back day will affect back growth, would it not make more sense to train biceps on a chest day and Triceps on your back days as fatiguing your biceps won't have nearly as much impact on your chest performance when compared to your back?
Good vid. My question to you Dr. Mike is this; Would training the back, via heavy barbell rows impede, the specialization to the biceps? Should the bi's be trained singularly, and on a different day?
I think the order is they key here. If you train bicep first, then the back training will not impede your biceps growth (it might even add additional overlapping volume to your biceps). Back training will only become a problem if you do it before your biceps training or if it accumulates so much additional fatigue in your biceps, that you won't be able to train your biceps 2 days later.
Doing less back work can help your biceps, yes. This means you can do the back work on another day, or do it after you train biceps on the same day, or even just lower back volume. - Dr. Mike
Super interesting and useful as always! I do have one question: What is the theory behind having two biceps days in a row. Would that not interfere with recovery? In the video you say, that having atleast one day rest between workouts would be good. I always find adding volum to a certain muscle group, while avoiding having the workouts back to back, very tricky! Long time fan! These videos really keept me sane during the summer while recovering from an injury and not being able to train!
3x/week frequency can maintain the one rest day minimum between sessions (Mon Wed Fri or Mon Wed Sat), but 4x/week requires at least 1 session that is back to back. You still have Sunday to rest (a traditional rest day), and the Tuesday day was cable curls only (which are likely less fatiguing than barbell or dumbell curls)
If you make the first day in a back-to-back heavy and low volume, and make the second one higher rep and higher volume, it can work on occasion to do back-to-back days for the same muscle group. - Dr. Mike
Cool video Mike! Regarding the sample training routine, how come you haven't included any neutral / non-supinated grip curls eg hammer curls? Are they not necessary for building complete biceps? My understanding was that they attack a different head of the bicep that supinated curls don't as effectively.
While hammer and reverse curls still use the biceps, there is more involvement with the other elbow flexor muscles (not biceps but brachialis / brachioradialis). Usually the way to differentiate long head / short head of the bicep is shoulder angle as the long head involvement can be influenced by shoulder flexion / extension. FWIW, I love both hammer and reverse curls as it keeps my elbows happier. Too much biceps work and I grind myself into the ground.
@@nmnate Ahh cool, the people I watched in my UA-cam fitness upbringing always had some sort of hammer curls in their arm routines so it was something I hadn't really challenged. Good to know they might not be vital but can still have a place 👍
I've been watching you for about a year or so, and I bet in a year or realistically speaking 2 you'll get your lambo, or a bugatti(if you know you know ;) ), Nice video very informative and helpfull for the once who go to the gym and they are always doing a different exercise
Hey Mike I have a shoulder impingement I’m managing rn & rehabing. My biceps are my weak link & sometimes even after 2 easy sets my front shoulder will have a pinching sensation. Preacher curls help the pain but any other methods to avoid/minimize the pinching in my front Delt?
I can't speak for injuries, but I know sometimes my shoulders are so sore they seem to impede my arm training. When this happens, I find using machines that isolate bis/tris help me avoid the pain and focus on the muscle more
Yeah diet/nutrition is a bit of a blind spot for Dr Mike outside of the protocols for building muscle imo. Fasting is fucking incredible for mental clarity.
Are you a fan of (straight bar) chin ups for bicep growth ? I noticed adding 5 sets to “almost failure” of weighted chin ups gave me very rounded (once a week) (potatoe like girth) bi’s…..adding that once a week to my normal routine…..great vid 💪🏼
Thank you for the great content Dr. Mike !! 🙏 Wondering if we should try to match the numbers and loads from previous day in the same week for same move in same rep range suppose or it will have its own performance numbers as its after 2 or more days into a week after first day of doing this movement and considering the building fatigue throughout the week ?!
question: is my weiner a muscle? and how can I grow it? while rubbing it does help, i find the growth gained is only sustained for short periods of time.
4:50 Was the fast during a certain time window, and was the food intake within that "food coma" post meal window? Then I could actually see it being plausible.
I have optimized my Biceps and Triceps for a month now or so. 3 times a week. The measurement is really disappointing tho no real growth in the last month. Natural BB sometimes can be so frustrating
I can assure you that enhanced bodybuilding is more frustrating still, as one of the side effects of steroids is to literally make you feel more frustrated no matter what! - Dr. Mike
@@RenaissancePeriodization yea but idk. For me i even know what my goal is because i already reached it a few years ago. But can't even reach that now and I'm 28. So idk why i cant. But gonna stay consistent and keep going for that 1 more inch goal lol
Christian Thibaudeau has a video suggesting arms building strategies for long limbed individuals vs short limbed individuals. The video is, in my opinion, the best training strategy to specialize on arms growth. If you doubt his credentials, do some research and you will be more than satisfied about his qualifications. I am torso dominant myself and I started implementing his recommended training protocols. First time in my life I see some growth in my arms. I have been training for 40+ years, lifetime natural.
I run an Upper/Lower; would this setup for biceps work? Mon: heavy 30° incline curls (7-10) Tue: light machine preacher curls (20-25) Wed: rest Thurs: heavy 30° incline curls (7-10) Fri: light machine preacher curls (20-25) This not enough rest or is this fine?
I feel like Dr. Mike is calling me out when I do pullups, snatch pulls, deadlift, bent row, lat pulldowns, facepulls and no bicep curls. Jk jk, I'm still a beginner and get free bicep growth. But going 1-2 reps from failure in something like biceps is just impossible in +15 reps for me. I have no idea when I can't do another rep unless I can't lift the arms anymore. The last 5-10 reps all feel like "I wanna quit, it's not possible to lift the dumbbell anymore, oh I managed but it still burns like hell, it hurts, I can't do another one, oh it still got up but it seems like the body is trying to compensate already, oh now I just can't lift the weight anymore". Talking about facts, my favourite youtube channel is the one that titles itself "True Facts", or maybe it was the series of videos they do, but like what sounds more bullshit than calling something "true facts". It just sounds like they have no idea what they're talking about.
Dr Mike, I'm fairly happy with my biceps at the moment but my brachioradialis are super pinner. When is the brachioradialis specialization video dropping?
Can i get some clarification on the myo reps? Using the incline dumbell set for example…. First 2 sets 5-10 reps (3 RIR) Then i get confused bc it says myoreps 10-20 reps…so how do those next 2 sets look? Can someone break down those sets? It says 10-20 reps so lets say 15 then shirt break and start again doing lower reps until i hit 15 with shorts breaks between failure? Then normal break and repeat that for a second set?
Am i correct in feeling (at least in part) as if with biceps, particularly due to their immediate visibility, so much of it comes down to genetics - insertions, muscle bellies etc.... People's arms have a natural shape - some people's arms just look thick and bulbous. U can take two people who's biceps measure the same but one person's will *look* much bigger. So ultimately it may just be about recognising and accepting one's genetic hand?
My best feature is my biceps, not only because i specialize in it (almost at curlbto level) ots also because i have semi short biceps so they peak real nice. But not too short to br freaky.
The biggest plot twist for gym bros would be if the video was about the biceps femoris😅
Hamstrings 4 Life
Leg training? NOOOOOOOOOOOO
@@justmarc2015 that is what those balloony pants are for. Lol
😂😂that would’ve been hilarious
Legs was yesterday and my biceps femoris is sore as hell today. Yesterday was a good day.... Today.... Meh
Now that i have 2 girls who are getting bigger every day, Bicep strength has become super important. I can't be a dad who can't pick up his decently-heavy 6 yr old and 3 yr old at the same time. I've been trying to focus on bicep strength for that reason.
Aww, I love this! Bet your girls are very proud of their strong dad!
Blew out my elbow carrying 2 tired kids all the way out of Disneyland once
for some reasons after reading “now that i have 2 girls” i thought that you are talking about your biceps 😅
Same boat here for carrying my son around a theme park when he’s tired!
this is the most masculine thing i've ever read
I find it extremely difficult to grow my biceps. They are my worst body part. Thanks for this video Mike !!
Same, we'll get there
@@Ventryx I will gladly take some glute gains lol my biceps have always sorta been pretty decently big but honestly not that strong, I find my biceps get fatigued faster than any other muscles
Me too, Steven. Best of luck to you! - Dr. Mike
@Lars Steffen not really
Biceps aren't big muscles they are the smallest part of the entire arm. I feel that's why they don't grow too big for most people and they aren't strong.
Mike is a fucking comedian i am so glad I found RP. Nick better give him more than 50 cents for being such a great face of the company.
Education is important, but big biceps are importanter
😂
Nothing has made my biceps blow up like when I started incorporating BFR training into the mix. Mind muscle connection is absolutely key, and for the love of God cut the asking of weight you're using and concentrate on quality reps. This is also after consistently training for 23 years
After 23 years you gainz significant muscle? How much cm or inch did they grow?
I am amazed and grateful that you keep providing such a good info for free!
Mon AM - Upper Body #1
Mon PM - Bicep Supp A
Tuesday- Lower Body #1
Wednesday - Arm Day
Thursday - Upper #2
Friday AM - Lower #2
Friday PM - Bicep Supp B
This is what I do and the gains have come way quicker than I ever expected.
Took a similar approach with my triceps in 2020 and boy did it help.
Really really awesome video Mike! I have to try this! I'm curious, have you ever tried Next Level Diet? I got a custom muscle build up meal plan from them. And it has helped me in my bulking journey.
I did a phase of DC training and one thing I got a lot out of it was bicep growth specifically because on the B workout (lower body dominant day), I started off with bicep curls and calf raises before going into my hamstring and quad exercises.
Did you continue with DC after that phase or did you switch to something else ?
Dogg Crap?
Limb split
Mike, we love you man
Great videos as always! Would love if the next one would be about growing a thicker back!
Unfortunately for you Dr. Mike, your credentials have evaporated after the discovery of your preference for well done steak
Did you know that the nutrient availability of protein is more accessible in meat that is cooked more well done than rare. I was butt hurt when I learned this
@@Wetterwet id trade all the nutritional value to have my steak not well done if im honest
Medium please
Tragic to hear about this
I stand with Dr Mike in team well done
Really needed this! My biceps lack so much. Will implement these ideas thank you.
Thanks so much for this video, I’ve always done the bigger muscle first, and not the one I wanted to grow most. Will definitely try this going on ahead 🤓💪
The limiting factor on biceps volume for me has always been my elbows, especially when doing curls in front of the body like preacher or spider curls.
Can you do high cable bicep and concentration curls for those ranges?
superset with elbow extension (some kind of tricep exercise). This works both ways for me--if I feel elbow tendinitis coming on when I do a high volume set of dips, I superset with hammer curls. No more tendinitis.
Try just doing more chin ups. Underhand or neutral grip.
Compound movement for the biceps instead of isolation work like you're referring to.
Mine are more like uni-ceps currently. Exactly the video i wanted to see. Thank you papa
Sir, you...are...addictive! I feel a pump just from watching your vids, my man!
Commenting because it's good for the channel. You're the man.
I cant recommend that hypertrophy book enough!
Haven't watched all the vid yet but I'm pumped about this one! I have pretty good upper body genetics with the exception of my biceps. My triceps pop, my delts are no issue, but my biceps never took off. Hope to change that.
Been doing 6 sets of biceps everyday i work out, so 4 - 5 days a week. 4 heavy, 2 lighter but more reps. They've grown a decent amount for the past 2 months because of it. Still lagging behind a bit since it's always been my smallest part, but we're getting there.
6 sets of biceps everyday?? Bicep tendonitis says hiii!
Isn't hitting the same muscle consecutively a bad idea because you need to give that muscle a rest day to heal?
@@Vsevolod3788 it's a specialization for few MESOCYCLES and rep change from heavy to moderate with good form should not lead to tendinitis so easily and quickly!!
@@Vovoxa7 Biceps are one of those muscles and recovers disgustingly quickly for the majority of the population
Measurements before and after? So tired of internet people vaguely exaggerating their progress
Needed this bad. Thanks doc!
The way you post videos its like your reading my mind
Oh man, when you said "lupa" - that was perfect. Fellow Slavic language based dude, so it immediately felt like home :)
Its also “lupa” in spanish and dude same.
17:04, add sets over the weeks adding volume and training harder and harder until ready for deload
I am torso dominant so been doing 3 day split
Day 1 am: delts and arms
Pm: quad focused leg workout
Day 2 back and chest
Day 3 am: Arma and delts
Pm:ham focused leg workout
Day 4 rest
Fucking my shit all the way up but finally seeing results
As usual, outstanding content! Thank you!
You're awesome. Thank you for your help and as well to your team.
Thank you Dr. Mike for awesome content.
This video is not in the "Muscle Growth Specialization Programs" playlist
Thank you for all the great content
Thank you very much for all this info, i've love this channel and your funny comments
Dr Mike can you recommend some accessible straight-arm biceps exercises for gym rats? It seems like gymnasts that do rings always have disproportionately huge biceps-they must to be on to something, right?
I even hit them a bit at the beginning of one of my lower body days for more frequency.
I love how the last quarter of the video is just Dr.Mike telling us how much free shit RP just gives away. Honestly one of the best companies in the world.
Hey Dr. Mike great video! Could you give advice for abs and obliques for someone with a back fusion from pelvis to cervical spine? S1 to T2. Thanks.
No correlation to your question but, do u have any ig where you show the images of your spine?
Entire lumbar and thoracic spine?? I had screws from L5 to S5 (sacrum area), I hope you're doing better now.
@@LucioSantiago00 why?
@@spinewrenched848 it is pretty interesting
@@utkarsh2746 yes it was to correct really bad scoliosis and kyphosis. I have degenerative disc disease, spinal stenosis, and I had been working as a carpenter with 5 herniated discs for years. After several surgeries and both my legs going numb I needed the big surgery. I'm back to work as a carpenter, doing ok.
Magnifying glass is "Lupa" in russian, same as spanish? I'm learning so much with you Dr. Mike.
Most languages seem to have just adopted the French “loupe”, like with the Finnish “luuppi” or Japanese «ルーペ» (rupa). We have it in English too, but specifically for those tiny magnifiers like jewelers use.
@@Magic_beans_ Surgeons use them too.
I added forearm training to my leg day to beat forearm burn on arm days
If we are concerned about how prioritising biceps first on back day will affect back growth, would it not make more sense to train biceps on a chest day and Triceps on your back days as fatiguing your biceps won't have nearly as much impact on your chest performance when compared to your back?
Good vid. My question to you Dr. Mike is this; Would training the back, via heavy barbell rows impede, the specialization to the biceps? Should the bi's be trained singularly, and on a different day?
I think the order is they key here. If you train bicep first, then the back training will not impede your biceps growth (it might even add additional overlapping volume to your biceps). Back training will only become a problem if you do it before your biceps training or if it accumulates so much additional fatigue in your biceps, that you won't be able to train your biceps 2 days later.
Doing less back work can help your biceps, yes. This means you can do the back work on another day, or do it after you train biceps on the same day, or even just lower back volume. - Dr. Mike
Out of all the fitness UA-camrs, Mike is the guy I would most like to meet.
Fasted!! Absolutely
100% feel incline dumbbell curls the best. I struggle feeling barbell curls as my shoulders love to take over.
Super interesting and useful as always! I do have one question: What is the theory behind having two biceps days in a row. Would that not interfere with recovery? In the video you say, that having atleast one day rest between workouts would be good. I always find adding volum to a certain muscle group, while avoiding having the workouts back to back, very tricky!
Long time fan! These videos really keept me sane during the summer while recovering from an injury and not being able to train!
3x/week frequency can maintain the one rest day minimum between sessions (Mon Wed Fri or Mon Wed Sat), but 4x/week requires at least 1 session that is back to back. You still have Sunday to rest (a traditional rest day), and the Tuesday day was cable curls only (which are likely less fatiguing than barbell or dumbell curls)
If you make the first day in a back-to-back heavy and low volume, and make the second one higher rep and higher volume, it can work on occasion to do back-to-back days for the same muscle group. - Dr. Mike
Brilliant video thanks as always
Cool video Mike! Regarding the sample training routine, how come you haven't included any neutral / non-supinated grip curls eg hammer curls? Are they not necessary for building complete biceps? My understanding was that they attack a different head of the bicep that supinated curls don't as effectively.
While hammer and reverse curls still use the biceps, there is more involvement with the other elbow flexor muscles (not biceps but brachialis / brachioradialis). Usually the way to differentiate long head / short head of the bicep is shoulder angle as the long head involvement can be influenced by shoulder flexion / extension.
FWIW, I love both hammer and reverse curls as it keeps my elbows happier. Too much biceps work and I grind myself into the ground.
@@nmnate Ahh cool, the people I watched in my UA-cam fitness upbringing always had some sort of hammer curls in their arm routines so it was something I hadn't really challenged. Good to know they might not be vital but can still have a place 👍
Because they are trained super well in most pulling moves, and that supination while flexing hits the biceps best. - Dr. Mike
I've been watching you for about a year or so, and I bet in a year or realistically speaking 2 you'll get your lambo, or a bugatti(if you know you know ;) ), Nice video very informative and helpfull for the once who go to the gym and they are always doing a different exercise
I always feel like it should be illegal to give away so much information for free but I am definitely not complaining !
what i learned from this video is that "Magnifying glass" in Russian is called Lupa.
Lifting lessons+Language lessons from Dr. Mike!!
Hey Mike I have a shoulder impingement I’m managing rn & rehabing. My biceps are my weak link & sometimes even after 2 easy sets my front shoulder will have a pinching sensation. Preacher curls help the pain but any other methods to avoid/minimize the pinching in my front Delt?
Unfortunately I'm not very knowledgeable on injury management. Sorry! - Dr. Mike
Make sure you’re retracting your scapula
Keep your shoulders pulled back when curling, that helps my bad shoulder at least
I can't speak for injuries, but I know sometimes my shoulders are so sore they seem to impede my arm training. When this happens, I find using machines that isolate bis/tris help me avoid the pain and focus on the muscle more
inject tren into your shoulders
What’s the deal with cross hammer curls? Do they work well or do they hit something different?
Vid gets to the point. Also worth a thumbs up for the comment at 6:57
imagine doing bicep curls on leg day… dom was a prophet
Dr MIke can you do one for triceps? would be most awesome of you 🙏🙏🙏
"LUPA" :D made me giggle - can relate
Man mike is just so likeable what can I say 👍
I go in fasted, honestly. But not for lifting anymore, only exams. Thanks for the bicep info!
Yeah diet/nutrition is a bit of a blind spot for Dr Mike outside of the protocols for building muscle imo. Fasting is fucking incredible for mental clarity.
Are you a fan of (straight bar) chin ups for bicep growth ? I noticed adding 5 sets to “almost failure” of weighted chin ups gave me very rounded (once a week) (potatoe like girth) bi’s…..adding that once a week to my normal routine…..great vid 💪🏼
I don't know why, but I just lost it at 8:51 when you said "lol back. i said back twice that's why it's funny"🤣😂
Thank you for the great content Dr. Mike !! 🙏 Wondering if we should try to match the numbers and loads from previous day in the same week for same move in same rep range suppose or it will have its own performance numbers as its after 2 or more days into a week after first day of doing this movement and considering the building fatigue throughout the week ?!
I would treat every day's workout as its own, and only try to match/beat numbers from the previous week's same day. - Dr. Mike
@@RenaissancePeriodization thank you 😊 helps alot 🙏
You mention myorep sets. I love to do those, but you are only the second place I've ever heard them mentioned.
What bench degree/angle do you recomend for incline bicep curls
14:46 kinda blew my mind, total 180 on my thoughts about training. important point
question: is my weiner a muscle? and how can I grow it? while rubbing it does help, i find the growth gained is only sustained for short periods of time.
4:50 Was the fast during a certain time window, and was the food intake within that "food coma" post meal window? Then I could actually see it being plausible.
I have optimized my Biceps and Triceps for a month now or so. 3 times a week. The measurement is really disappointing tho no real growth in the last month.
Natural BB sometimes can be so frustrating
I can assure you that enhanced bodybuilding is more frustrating still, as one of the side effects of steroids is to literally make you feel more frustrated no matter what! - Dr. Mike
@@RenaissancePeriodization yea but idk. For me i even know what my goal is because i already reached it a few years ago. But can't even reach that now and I'm 28. So idk why i cant.
But gonna stay consistent and keep going for that 1 more inch goal lol
1000% increased happiness according to top scientists...I'm in!
Christian Thibaudeau has a video suggesting arms building strategies for long limbed individuals vs short limbed individuals. The video is, in my opinion, the best training strategy to specialize on arms growth. If you doubt his credentials, do some research and you will be more than satisfied about his qualifications. I am torso dominant myself and I started implementing his recommended training protocols. First time in my life I see some growth in my arms. I have been training for 40+ years, lifetime natural.
Hey Doc Mike are you guys going to do a cert class for training like the nutrition cert class?
There's an error in the description, the muscle group training guide is for chest, and not for biceps
your voice sounds deeper than usual
You don't know me, but I watch you everyday Mike.
this man is a legend
I run an Upper/Lower; would this setup for biceps work?
Mon: heavy 30° incline curls (7-10)
Tue: light machine preacher curls (20-25)
Wed: rest
Thurs: heavy 30° incline curls (7-10)
Fri: light machine preacher curls (20-25)
This not enough rest or is this fine?
This looks good, but I would either change the rep ranges or exercise selections on those curls later in the week. - Dr. Mike
17:11 it says 3RIR at Saturday. Typo
20:20 "Straight FACTS Son!" 😆🤣
I feel like Dr. Mike is calling me out when I do pullups, snatch pulls, deadlift, bent row, lat pulldowns, facepulls and no bicep curls. Jk jk, I'm still a beginner and get free bicep growth. But going 1-2 reps from failure in something like biceps is just impossible in +15 reps for me. I have no idea when I can't do another rep unless I can't lift the arms anymore. The last 5-10 reps all feel like "I wanna quit, it's not possible to lift the dumbbell anymore, oh I managed but it still burns like hell, it hurts, I can't do another one, oh it still got up but it seems like the body is trying to compensate already, oh now I just can't lift the weight anymore".
Talking about facts, my favourite youtube channel is the one that titles itself "True Facts", or maybe it was the series of videos they do, but like what sounds more bullshit than calling something "true facts". It just sounds like they have no idea what they're talking about.
Can I start with weighted chin ups hitting both back and biceps, then direct to curls? Always gives a good biceps pump.
This shall be the most viewed RP video of all time.
I wish I could figure out how to structure the rest of my workout as I am prioritizing bicep to maintain or have minimal growth
I wanna see a colab workout video with Doug Miller, IFBB Pro, CEO of Core Nutritionals.
I train biceps on legday. It's amazing.
God I love Dr Mike
I would like to know your opinion on the value of chin-ups for biceps. Thank you.
Could you do a video on a program for bench press specialization?
Do one for triceps!!! Please
The links in the description seem to be for chest, not biceps.
"What is that word in English, ahh magnifying glass" relatable Dr Mike.
Problems of being multilingual.
Dr Mike, I'm fairly happy with my biceps at the moment but my brachioradialis are super pinner. When is the brachioradialis specialization video dropping?
Dr Mike can you show a program that specializes biceps and triceps together?
Dr Mike is the king of paralelisms.
AH F*CK YEAH THIS IS WHAT IM TALKING ABOUT GOD BLESS DOC MIKE
I typically do 12-15 reps 1 day a week then 20-25 reps later in the week. High intensity of course. I'm hoping to see some results in the future. 💪
Did you see any gains the past months you've done this for?
Can i get some clarification on the myo reps?
Using the incline dumbell set for example….
First 2 sets 5-10 reps (3 RIR)
Then i get confused bc it says myoreps 10-20 reps…so how do those next 2 sets look?
Can someone break down those sets? It says 10-20 reps so lets say 15 then shirt break and start again doing lower reps until i hit 15 with shorts breaks between failure? Then normal break and repeat that for a second set?
Am i correct in feeling (at least in part) as if with biceps, particularly due to their immediate visibility, so much of it comes down to genetics - insertions, muscle bellies etc.... People's arms have a natural shape - some people's arms just look thick and bulbous. U can take two people who's biceps measure the same but one person's will *look* much bigger. So ultimately it may just be about recognising and accepting one's genetic hand?
Thanks!
Thank you.
My best feature is my biceps, not only because i specialize in it (almost at curlbto level) ots also because i have semi short biceps so they peak real nice. But not too short to br freaky.
PLEEEEEEASEEE make a chest growth video, they are my worst body part