Bodybuilding Simplified: Biceps
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- Опубліковано 4 жов 2024
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Another episode of Bodybuilding Simplified is here! Today we will take a look at biceps! I will tell you exactly which types of exercises and which types of movement patterns you should do. For the biceps, the main 3 types of exercises that you need to do, are the main biceps curl, the brachialis and brachioradialis focused curl, and a peak focused curl.These are the main biceps curl exercises that i recommend: barbell curl, dumbbell curl, and if you cant do any of these exercises because it hurts your wrists, you can try doing it with an ez-bar. And here are the brachialis and brachioradialis focused curl variations that i recommend: hammer curl, or any other type of curl with overhand grip. And here are the exercises that target the peak of the biceps: preacher curl, concetration curl. We will also go over what to do if your biceps are small/lagging behind. We will also go over the number of workouts per week, number of sets per week, and all the rep ranges like 5-8, 8-12, 12-15, 20-25/30.
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I'm just broke broke
I appreciate everything you're doing and for making the articles free. its good for me because I dont have a job and what to get strong
whinny please i dont have acces to a gym or dumbells i only have cynder blocks to work out with and the range of motion are so had to hot should i just give up ??
@@MarioCashy fuck no
@@Futureprofotball sigh
Want push pull leg simplified...🎉
That's a shit split unless you're a beginner
@@xhudaori6942lmao it’s a fine split. What are you yapping about
@@stonek6584 Your legs will be getting half as much stimulus as your Upper body.
@@simbadooo9055all muscles will get the same stimulus….
@@simbadooo9055well your legs do form the other half of your body 🤷♂️
Watching this right after a pull day
Wth why you doing pull on a saturday
@@leonespeli3115
Mon - push
Tue - pull
Wed - legs
Thu - rest
Fri - push
Sat - pull
Sun - legs
@@leonespeli3115 because i follow a legs push pull split so I train legs on Monday , chest on Tuesday and back on Wednesday and Sunday's are my rest day .
plus one
same
Glute reveal on 400k?
Thx man, now i am doing all 3. Bicep Curl, Hammer Curl, Concentraction Curl.
I do cable bicep curl, then cable hammer curl, then cable drag/bayesian curl
i think bro likes cable curls
Have you tried using cables?
My biceps blew up from combining biceps-focused chin-ups and machine preacher curls. The reason chin-ups are so good for biceps growth is because your body weight is generally much heavier than the weight you hold in your hands. Just really focus on using your biceps instead of your back and you’re good to go.
started your full body dumbbell workout plan back in late february and it's been helping a lot; i have full confidence in my legs, so having you start it with upper body has me seeing all the clear distinctions between each muscle more visibly! Thanks winny!!
Weighted chin-ups and weighted neutral grip pull-ups are gold exercises for biceps and forearm as well. Nothing pumps hands better in my case
I love how all of these videos are formatted in the exact same way, so there’s no confusion or missed information, going to guess quads is coming next (they’re getting released in the same order as the tier list videos 😂). Great video once again 👊
I was doing biceps workout as first during pull day. Felt really good.
I was curious, what is gonna happen if I will do it as the last workout. I felt weak because of my back training.
Biceps first is the way. At least for me.
And thanks for the video, I can see huge improvment.
I do a whole load of armwrestling specific forearm training before back, and find it doesn't impair me at all for weighted pullups, and for heavy rows etc I just use straps, simple! Always felt weak training them after back
Personally, I prefer to do back first. Many of the movements are quite compound and use the biceps as well. But its really up to research you do and what works best for you :). Do you want to lightly tire the biceps with back workouts then destroy them, or have fresher arms for biceps before doing back.
I use the preacher curl as a main exercise and it has worked wonderfully. And the logic of Main and secondary afterwards is on point. As always, great video.
Was just about to hit biceps today, perfect timing!
I discovered you channel recently. Best bodybuilding channel. GOAT
"bUt wHiNnY wHaT aBoUt tHe tRiSePs"👆🏼🤓🤣🤣
True tho
I can give you an answer using the same kind of programming
main lift: something like a skull crusher
long head focused lift: overhead extensions will do the trick. You can do a French press or use cables whatever you prefer
peak focused lift: tricep pushdowns work great for this
The same logic applies but on a push day instead of a back day
@@liquidcancer4573are dips cool?
@@moth9073Dips are pretty good, but it's not really an isolation exercise
@@moth9073Depends on form but generally yes, dips are great. Keep your arms closer to your body and your torso more upright to focus on the triceps as opposed to the chest
0:00 introduction
0:16 three types of bicep exercises
0:33 main bicep curl
1:35 training frequency (2-3 workouts/week)
1:52 training volume (12-20 sets/week)
2:55 rep ranges
3:12 main bicep exercise (barbell or dumbbell curl)
thx
Thanks man
Duhh these animations are just so relaxing which makes the video more interesting!! Keep on the good work bud..
3:31 mike mentzer said if you want to target specifically the biceps you never want to do the ez curl bar as it doesn't target the biceps rather than it targets the brachialis and brachioradialis
straight bar is better for biceps but its painfull for wrists.so if you have some wrist problems the best alternative is ez bar although less activation of biceps
i watch every video in this series, they are so helpful! thank you so much, keep up the good work
Every time I am thinking of skipping a workout I watch one of these videos and feel so motivated to lift!
Bro, make simplified triceps as fastest as pozzzzibllle
If I don’t see upright dip as the main it’s gonna be a problem
@@chaosreggie6984 I am 18 brothers and I dont train much, I mean by that is I train extremely less most of time and not eat protein as required 1gm or even half gm per pound of body wt .... still I can build muscles ...
@@chaosreggie6984 for me I break some rukes for triceps .... I let my elbows as far from body flared out, elbows facing the sides and performing some push down type exercise at home, but at gym scenerio a bit different
@@chaosreggie6984 Can we talk on these stuff some where on discord or insta etc...
Hey man, I just got back into the gym after not being able to eat for a long time I dropped down from a 140 to 116 really fast and It's been really hard to get myself back up to what I used to be and to exercise properly but your videos have really helped me I enjoy your content and I think your video style is funny I'm going through a really tough time right now and the gym is the only way I feel like I can make it through please keep up the great content dog 🤟💪
Vid idea: Show us what really makes muscle grow or the most (stretch hydropathy) :3
No
Training a muscle at a deep stretch with good programming generally gives good growth
I've been stressing over bicep training for the past few days. This video really helped me out. I absolutely love this bodybuilding simplified series.
im getting my biceps huge thx to this video
i really like 'zottman curls' , the twisting motion at the end of the positive really feels good in my forearms, especially when i'd squeeze hard at that point before pronating my forearms, and they helped mine to grow significantly within 4 months. in case anyone wanted to look into an exercise and never heard of them! :) simplify!
Programming an arm day really helped me to grow my biceps, it takes a day or two before I can hit push en pull days, but it's worth it. If I do legs after arm days, usually push and pull is possible the day after legs. My biceps are way more fried this way! I also really put in some time and effort to isolate the biceps. Winny prefers barbell curls, but for me seated one arm dumbell curls are doing the job. I go slow to make sure my upper arm stays at the same place and my back and shoulders can't help. Also because I'm seated, I can't use much swing or momentum. My biceps don't know what's happening to them! Only at the very end of the last set I let my other muscles help out a bit to fry them even more, but sticking to the strict form helped me very much. After the curls I do hammers the same way and then preacher curls.
Your channel is a godsend
Biceps first really amped showing physical results since a week ago. This applies any region you want to focus be it calves, abs, or shoulders
I'll need to try doing the bicep stuff at the start. I've felt like they were lacking a bit compared to the progress of other weighted exercises and I think it is because I did it last when they were a bit more tired. Like I found myself trying to compensate by doing lower weights but longer reps because I was struggling to move up a weight.
Will see how things go with doing them first and hopefully can push the weight limit I can lift. Always appreciate your advice for the less experienced like me!
Great content man! I think that you should do another video, like you did in the past, talking about workout splits such as upper-lower, PPL, Arnold Split...
Finally a new upload
Spider curl, hammer curl, cable curl with your back to the cable?
Thanks this makes my arm day more enjoyable. I'm glad I'm implementing 3 biceps exercises on my arm day except my Upper Lower Split. Time to add more...
The barbell could be replaced with dumbbell curls (including incline), it's sort of the same thing, maximum resistance in the mid range.
One category of biceps exercises is missing, the ones with max-stretched muscle: bsyesian curls or other excercises with the arm behind
What works for me is the 15 max rep range for any exercise. The only exception would be abs.
Yes exactly 💯 I got the same
The hammer curls, thumbless grip reverse curls, and dumbell wrist curls with alpha grips on them have definitely helped out a lot on my forearm strength and size. But you have to train them three times a week with a rest day in-between them. Hammer curls would be 8-12 reps, thumbless grip reverse grip 10-15 reps and db wrist curls 15-30 reps.
I started going to the gym like a week or two ago so this is extremely helpful absolutely love your videos really appreciate your effort on making these videos. Hope you do well and I'm sure your channel will grow much more than this simply because the amount of good information you're giving without confusing people is just I can't describe this in like words bro because I have watched so many UA-cam videos trying to understand gym and I remember going to the gym 2 years before and I had quit after a month because I just could not figure it out and i Even have like dumbbells and a bench In my house still I didn't really work out for the past 2 years I did here and there but not consistently because I just could not get the whole workout thing down. I just could not find complete information from a video and even watching multiple videos I could not get the level of information you are giving so I'm ranting a bit here but I just want you to know if you're reading this that I genuinely appreciate you ❤❤❤❤
Good info... it would help a how to avoid injury simplified
Warm up
Hey Winny, quick question. Don't you need exercises that target the long head as well (for example incline DB curls), or is that not necessary? Love your videos ❤
Pretty sure he talked about incline DB curls in the Biceps Exercise Tier List. He didn't put it higher on the tier list. The only workouts he include in these recent videos are those in the S tier range.
@@karamelflan Thanks for clearing that up. I definitely understand now
Quads simplified would be great
Thank you for the information :), You gained a subscriber very quickly. Just keep your work up & post your videos at regular intervals coz your fans will be waiting to watch your next video 😉
Love ur vids ❤❤❤
I love your videos winny, another great upload. Im trying biceps first thing on my next pullday
Perfect! Hitting biceps today!
hey trainer winny could you please make a video on how often to train to failure and the uses of reps in reserve
what about a seated incline dumbbell curl (the one with arms behind your body) ?
For me works very good
Waiting for the triceps one!!
it just gets better
We need the last triceps video!! 🔥🔥
I do push pull legs, I sometimes swap to do the biceps before back my initial reason is to have a fresh back pump for taking pictures after workout but I actually feel my back more after exhausting biceps first tho I can’t lift as heavy mostly focusing on light and squeeze sets
Pretty nice series bro. All the best ! 👌
Hey Winny and Community, I worked out a Workout Split ot hit every Muscle Group twice per Week:
Day A: Chest, Back and Legs
Day B. Chest, Shoulders and Arms
Day C: Legs, Back, Shoulders and Arms
I do two exercises per Muscle Group per Day.
Do you think this works?
Abs and calves in there somewhere?
This is basically 2 days of full body, and one day of push and biceps?
@@RDS_Armwrestling Abs is after every workout, calves are another extra exercise for Legs.
Can i just do preacher curl and incline db curl for biceps? Cause in a vid of tyler path he said that's all we would need for bicep
"You can't prioritize everything at once."
That sentence hits me hard. Thank you for the words! 🥹
I think we need to how to warmp up for every workout
I start my biceps workout by
1.dumble curls
2.preacher curls (machine)
3.cable curls
4.hammer curls
Can some recommend any other excercise to replace with cable curls?
Do Bayesian curls instead of cable curl
new winny video means i gotta go to the gym
Do barbell curl,hammer curls and chin ups
Nooooo
Arms simplified next please ❤❤🙏
ok i now need this for triceps
We want Legs Simplified!
Great content as always Winny.
What do you think of the incline dumbbell curl? Should that replace one of the bicep peak exercises, or the main curl exercise?
thanks
Thats maybe one of the most useful fitness accounts ever
To avoid making my biceps tired from the other pulling exercises i do front, back, shoulder legs( Biceps+ chest, triceps+back, legs+shoulders)
Hey Winny, I'm new to the gym, I've watched all of your beginner videos but I still don't how to make my own gym split. I've been cosplaying as a skeleton my whole life - I think it's genetic. I want to put on weight and get stronger, any suggestions for me please bro? I want to get big and look better.
Split doesn't matter that much if you are getting enough stimulation.
I was doing
Chest biceps,
Legs shoulders,
Back triceps and abs and calves 2 times week after any of this trainings.
Now I'm doing
Chest triceps
Legs shoulder
Back biceps
And it is working good, start with simple and with the time you will see what you are enjoying the most
Even though you will never notice this comment, i will still say it,
I have been following you since you had like 10-20k subs, glad to see you have grown so much❤
Get bro the recognition he deserves
Hey, I notice you often say "don't exercise this body part at the end of the workout, do it at the beginning or middle". So what body parts would be good to leave for the end of a workout? Thanks for the video btw!
What’s an compound exercise?
I love this channel really helpful and I love that they don’t use any of the trendy workouts that seem super dumb the community is great here too, I just have one question I play sports in college and I’m wondering how much cardio exercises are too much? I’ve been cardio everyday is that too much or is there even such thing as too much as too much cardio? I’d love to get some video on how to build agility and flexibility as well as endurance so I can find out if there’s anything I’m doing wrong
In another of his videos, he says the ideal is 150 minutes of cardio per week, divided into two sessions min. But keep in mind the focus of the channel is body building
calves tier list pls
Mines are so skinny😭😭
hate to break it to you but calves are almost 90% genetics i mean yeah you can still train them and it might make a difference but it all comes down to your calf genetics.
Need a simplified push-pull-leg split for beginners
Make a video even on workouts.... Please 🙏
Day 1Chest and lateralDelts, 2 back and reardelts, 3arms and 4 leg...repeat is this a good split
Hi Winny! Loving the new vids! Uno question tho: are cable curls generally considered to be better / worse than the other main exercise variations or is that just a matter of preference? Thanks!
Can we do the main exercise preacher curl or incline curl?
Thanks bro i am trying to bulk for the summer
Mk-677
YEAH BUDDYYYYYY!
I've been following your simplified workout routine and I've noticed muscle gain! Unfortunately no weight loss but gaining muscle!
✨ Cardio ✨
Will you make a video on stretching simplified? I don't understand if it's important and what it does for you
What category does spider curls fall under
A video on "how to program a workout routine"
Great video as per usual bro 👏video on specialisation next?
Hey Winny, thanks for all the videos!
I was wondering if you had any advice or references for alternate grips on some of these exercises?
I have a medical thing that keeps me from putting too much weight on one hand over the other.
I like cable curls a lot are they good?
I want tutorials on how to make this animations with this man
I have a question, I've recently starting to lean against a wall when I do the main biceps exercise, since when I'm not doing that I tend to shrug the weight. Is is bad for me to lean against the wall, or should I keep doing it? Or should I lower the weight and do it without leaning against a wall?
Legs Simplified please. 🙏
Or maybe you can break it down into multiple videos with quads, hams, glutes, calves
Thx
Bro thank you man
Is it better to do main, brachi. and peak curls all in the same session or rotate them out?
Wasup guys, do you think that Ez Bar Curl, Hammer curl and spider curl are good for biceps or should i change something
6:08 This felt personal 😅
Can you do an updated push pull legs
I am doing PPL split for almost half-year and seen pretty good/satisfactory development in the definition of my back, chest, posture, abs, endurance and overall performance. But my biceps and triceps always kinda make me doubt my workouts. The thing which you said about doing them at the absolute end is literally me. It really kind of makes sense/opened my eyes. Gotta do them first now (can't wait for the progress in next 1-2 months).
Or just add an extra arm day if you have time for it so your back, chest won't lose the possible gains from training it last in PPL.
@@nikolas7666 Yeah, been thinking of it lately.
@@padmasrichaturvedula6713 I was doing PPL aswell since I'm working out, at the beginning it was enough for my arms but after the first 3-4 months my arms basically stopped growing and I did not even realise it for half a year. So I added arm day since January, and from that time my arms started growing very well so give it a shot.
I transitioned from PPL to a full Arnold split definitely better
Can you do one for triceps?
Hello Winny, I really like your films. They are great! Good job! ❤ Little Bean (that wants to became a bodybuilder)
LOVE IT