Incline curls are just insane for me, I love them. The second set is consistently 2/3s of the reps of the first one, when taken to failure. Myoreps don't even work because the muscle straight up stops working altogether
This is why I started training reps for sets instead of sets for reps. If someone says "I wanna do 3 sets of 12" and they do 12, then 8, then 5 or 6 they see it as a failure when in reality it means you're using a properly challenging weight. Instead I say "I want to do 35 reps in 3 sets before I up the weight". If I do 15, 10, 8 that is 33 reps, not enough, so I will do a 4th set to get over that 35 reps for that movement during that session, but I don't up the weight. Eventually I will get it to something like 17, 12, 8. That's 37 reps in 3 sets. Now I can up the weight.
@@jordonwade5002 I'm not saying they're not effective. I meant that I can't even do myoreps because unless I rest properly, I won't get any reps. And even with proper rest, I get ~2/3s
@@dimitri9435 Here is the way I break it down. Say you usually do your sets to 12 reps. If you do 3 sets of 12 reps you would have 36. But just to make it a more simple number I make it 35. That would be like doing 12, 12, then 11. But when you do reps for sets what 35 might normally end up looking like is 15, 11, 9. Your reps drop more per set because instead of doing just 12 on the first set and feeling like you could have done a few more you really pushed and got to 15. So, your 2nd set you're gonna have a little more fatigue and won't hit 12. It's really that 3rd set that matters because you could hit 15 and 11 on your first 2 sets, but only have enough juice to push out 7 on your 3rd making your total 33. That's when you throw in that extra set just to hit a few more reps and make sure your desired workload is achieved. To me it's just a more surefire way to make sure the RPE stays high while reaching some level of failure on each set. The rounding to 5 is just to make it more "nice" in my OCD brain. You could just as easily say "36 in 3 sets", or "25 in 2 sets" but for isolations that I push to the 12-15 range, taking the top end of the range would give you nice round numbers like "45 in 3 sets", "30 in 2 sets". Personally, I do enough thinking and Peabody shit in my personal life. I want my gym time to be simple and relatively thoughtless. It's just a method I've found that helps me manage progressive overload and fatigue without having some strictly planned out nonsense with flowcharts, graphs, percentages, or percieved RPE. It has also allowed me to shorten my workouts and lower my volume because I know each set at a given weight is a full on working sets. 12 reps might feel easy the first set, but impossible the last set. So, why not push further than 12 on that first set, and take what your body can give you for that last set?
When I first started I could not complete 3 sets at with 8 kg dumbells. I felt so weak. Now, a year later. I have 16 inch biceps. And I can do 3 sets of inclines at 14kg dumbells. Then my hammer curls. Then end with preacher curls at 27.5 kg with full ROM, slow and controlled for all sets. And manage about 3 good sets. ( I have been able to preacher curl 37.5 for three sets but not at the end of a work out. ) For me the biggest improvement came when I actually lowered my weights and slowed everything down. Not to mention squeezing your bicep dueing curls. And really letting it burn / stretch on the way down There is 0 shame it going down in weight but slowing down your reps. You will build a bigger arm and get a way bigger pump. If you can usually do 14kg ? Go down to 12kg. If you usually do 8kg? Go down to 6. Just control the weight all the way down. Eat plenty of protein and good fats. Get good sleep. And listen to when you need a rest day.
Solid advice. I see ego spoiling people's progress all the time. Bad form, inconsistent reps/sets, wrong exercises. Just for what? I use a lower weight as described and just love it. MUCH better progress and gains. You do you, who gives a s*** what anyone else thinks.
@@southbrit well said mate. The hardest pill to swallow sometimes is accepting that patience is more important than quick progress. Taking a step down and getting the basics right doesn't feel like a huge gain at the time. But it wins in the long run. Slow and steady will always triumph over ego
Rep ranges are the most important factor, people just auto pilot and never move the weight and rep ranges around. Great stuff as always dr Chad isratel
I train in my basement with a decent power rack, but nowhere near the equipment Dr Mike and crew have access to. It's always shocking how universally these principles translate across. Really beneficial.
I understand the importance of slow eccentric because it’s stressed in every video. How many of us hear Dr. Mike in our heads during a workout saying, “Slow… Slow…” 😅 My question: Is there ever an isolation exercise that doesn’t benefit from a slow eccentric?
@@cehinton nah watch any RP shoulder training video, slow eccentrics for lateral raises too. if a slow eccentric hurts your shoulders, your form is off or your shoulder health is bad or you're using too much weight. I can tell you almost everyone is using too much weight on lateral raises lol
I've recently started following basically all of these rules, as it happens, and I'm finally making noticeable progress on my biceps. Incline curls light me up, and playing around with rep ranges has been really helpful. 10-15 reps seems to be the sweet spot for me, personally. I haven't tried myorep matching, but I have been doing dropsets (home gym with adjustable dumbbells, so it's pretty easy) and the pump/burn I get from those is insane. The only way I've actually managed to make my biceps sore the next day!
@@muscleandmath2910 well, you should point your toes upwards your shins though. it contracts the calves for the whole lift which makes your hamstrings do all the work. 👍
@@ShadowsK.Y point as in flex your calves like a ballerina? That just feels like it reduces force production. Sensation but no tension, imo. Mike doesn't even do that tbh. Feet neutral feels best.
I do this thing where i stretch at the bottom, fast but controlled i pop to the top and then i lower half way, pop back up with a hard squeeze and then go back to the stretched position. Out of 10 years of lifting i have found this is the only way i can feel my biceps properly. I also do them mayo rep. Which hurts a ton but feels absolutely amazing when i’m done.
I'm a huge fan of all rep ranges for biceps, also minimum of three seconds negative if not more. It's incredible how much of a difference it makes to do all these Mike is talking about. Use then them all people, all!
Omg i just noticed your grip on loosening just a bit towards the end and that helped me figure out why my biceps hurt in the extended position. Will try it out in the gym next time and post a feedback.
I like your flexible approach. Since watching some of your videos I have found a great benefit from doing twelve reps not ten and with a slow return, the last two reps really burn.
LoL 6:50 - first time I did Myo rep match, I did 5 sets and I was in agony for days. I've done all the crazy workouts and have had soreness for days but I wasnt just sore here, I was tender, limited ROM, days later. I was worried I had torn muscles with the 5 Myo rep match set. Took an entire week for the DOMS to go.
I found your videos and they have helped me get into much better shape. You talk alot about limiting factors. Can you do a video or have you done one about overcoming joint pain as a limiting factor?
Happy 420! Glad we're doing biceps today, respectfully Dr. Mike, what about training while high? Sometimes I feel a stronger mind muscle connection after a few tokes, have you done any videos on smoking/edibles? Thanks again for the great content!
i was already doing 1&2, but I will definitly try 3&4 bc i usually feel my forearm way too much, and i will also probably do 5 bc it seem to be really fun, and save time so that will permit me to do biceps more often
Really appreciate the learning. I've been following the technique given by Jared Feather on one your recent videos and it has really changed my bicep training and their growth. I know that they are variations but I would still prefer Jared's Full ROM and elbows in cue over Mike's partial range of motion shown in this video.
The last rule is to try straight arms exercises (most likely compound exercises though). You'll understand what it means to feel your biceps in a "fully stretched position" 😁. Thanks for the video
I remember when I was young and thinking that a few heavy, sloppy reps of dumbbell curls were the ticket to big biceps. I could bust out sets of 10 with 50-pound dumbbells, but my form was mostly terrible and it didn't grow my biceps at all. It wasn't until I dropped the weight way down and increased my rep range that I began seeing results, and rather quickly! I get a much better pump with, say, 25-pound dumbbells for 20 reps than I ever did doing a few reps of 50s with lousy form.
I think a more important point to emphasize on, not just for biceps, but for triceps as well, are the reverses... supine and prone should have a relative emphasis... You mentioned rotating, but no real emphasis. In all my years of exercising I avoided reverses... Dumbest but neatest comparative mistake I ever made.
The girl checking you out is so fucking real.. i get great pumps with the 14 kgs for 12/16 reps.. but every time a girl came next to me i always change to the 16s/18s and go for 6/10 reps and was way worse and my forearms took the hit
Dr. Mike singlehandedly educating on optimization of workout regime aimed at inducing hypertrophy and spearheading the awakening of deep urges and kinks, some were unaware of... xD
I'm not too interested in isolation exercises but have been trying a hypertrophy block recently, so added curls. Was doing standing curls for say, 8-10 reps with 10kg. Then one day I tried incline curls and I couldn't even do 10 reps with 8kg. A comfortable weight for 12 reps at the moment is 6kg, but I have to do myreps in the last two sets.
All isolation exercises I do fall in the 10-15 range, except for biceps. I always aim to do biceps at 7-10 reps per set. If I go too high in reps, then I feel it more in my forearms.
ahah i used to try to do more reps for curls.... Last week I started with a 20kg bar for curls for 13 and then some one took it.. So i switched to 25kg ez bar and hit 2x8. I got that Psychotic burn. Damn it felt good. I'm definitely going to go heavier for less reps. Interesting i saw this videos 3 days later. Dr. Mike is my new man.
I wish there had been easy access to stuff like this 20 years ago, I get better gains nowdays at age 45 then I did in my 20ies just because you trained and ate either yolo style or read stuff in a book written in the seventies. And probably the worst thing we did, and many do today, is looking at Gods like Big Ron and Jay C videos from when they were at their prime doing using 50% of their ROM... Actually amazed on how good results you can get when trying to train "right" instead of just going to the gym for 2h 6days per week and moving shit around. Herniated a disc last spring so that kind of sucked, but that let me focus on the upper body so now i actually feel my biceps when training for the first time in my life, Incline curls and 15+ reps preacher curls with ez bar is what works for me.
I suggest using a rope when doing the cable so you can supinate during the curl it will offer resistance for the supination, which will activate the bicep better
I downloaded the app. How do I get the ebooks after the 1 year purchase? Looks like the purchase won’t happen until after the 14 day trial. Im worried I’ll spend the $100 and not get the books.
I've always wondered how the stretch from a preacher curl is different from an incline curl. Both heads originate from the scapula, so extending the shoulder would put them in a stretched position (pretty obvious that an incline has more overall stretch than a preacher). Why is it that preachers seem to build my short head like no other exercise, but I feel like I'd need to go to cable or incline curls to really hit the long head? How does shoulder internal / external rotation factor in to this (Is that too far in the weeds? 🤣)?
For nr 1, it depends on machine. But i love to do the freemotion curl on a incline bench.. i like i couse its hard to cheat and mix in bodyenglish. I also like that a cable pully usually have som weight on during the whole force curve, while dumbells are only heavy in about 90 angle.
Definitely need to do this format for all shoulder muscles.
Shoulders were the easiest muscles for me to grow lol
@@brandonyoung4910 Good comment!
@@brandonyoung4910 Most helpful comment on youtube
@@brandonyoung4910, you’re a true hero.
@@brandonyoung4910shut up and take my money
Incline curls are just insane for me, I love them. The second set is consistently 2/3s of the reps of the first one, when taken to failure. Myoreps don't even work because the muscle straight up stops working altogether
I love reading this comment. The muscle stops working because you’re actually training your ass off. Which is the biggest part people forget.
This is why I started training reps for sets instead of sets for reps.
If someone says "I wanna do 3 sets of 12" and they do 12, then 8, then 5 or 6 they see it as a failure when in reality it means you're using a properly challenging weight.
Instead I say "I want to do 35 reps in 3 sets before I up the weight". If I do 15, 10, 8 that is 33 reps, not enough, so I will do a 4th set to get over that 35 reps for that movement during that session, but I don't up the weight. Eventually I will get it to something like 17, 12, 8. That's 37 reps in 3 sets. Now I can up the weight.
@@jordonwade5002 I'm not saying they're not effective. I meant that I can't even do myoreps because unless I rest properly, I won't get any reps. And even with proper rest, I get ~2/3s
@@liamengram6326 That's a great idea about enough reps before moving up the weight. Is there reasoning behind the number you pick or is it arbitrary?
@@dimitri9435 Here is the way I break it down. Say you usually do your sets to 12 reps. If you do 3 sets of 12 reps you would have 36. But just to make it a more simple number I make it 35. That would be like doing 12, 12, then 11. But when you do reps for sets what 35 might normally end up looking like is 15, 11, 9. Your reps drop more per set because instead of doing just 12 on the first set and feeling like you could have done a few more you really pushed and got to 15. So, your 2nd set you're gonna have a little more fatigue and won't hit 12. It's really that 3rd set that matters because you could hit 15 and 11 on your first 2 sets, but only have enough juice to push out 7 on your 3rd making your total 33. That's when you throw in that extra set just to hit a few more reps and make sure your desired workload is achieved.
To me it's just a more surefire way to make sure the RPE stays high while reaching some level of failure on each set. The rounding to 5 is just to make it more "nice" in my OCD brain. You could just as easily say "36 in 3 sets", or "25 in 2 sets" but for isolations that I push to the 12-15 range, taking the top end of the range would give you nice round numbers like "45 in 3 sets", "30 in 2 sets".
Personally, I do enough thinking and Peabody shit in my personal life. I want my gym time to be simple and relatively thoughtless. It's just a method I've found that helps me manage progressive overload and fatigue without having some strictly planned out nonsense with flowcharts, graphs, percentages, or percieved RPE. It has also allowed me to shorten my workouts and lower my volume because I know each set at a given weight is a full on working sets. 12 reps might feel easy the first set, but impossible the last set. So, why not push further than 12 on that first set, and take what your body can give you for that last set?
Love the "Rules" format. While the format has "been done", the quality of RP's information is what makes it stand head and biceps (?) above the rest!
Incline Curls made me seriously have to check my ego at the door. That extra stretch is a killer.
I FEEL MY BICEPS SOOO MUCH MORE.
Is it normal that i feel my triceps in the most stretched position while doing incline curls?
@@dereinekurde5270 Yes, because your elbow is fully extended, it's impossible to not rest in this position without involving the tricep.
@@tme98 so should i go less down or is that fine?
@@dereinekurde5270 yeah, but only barely! Go as far as you can without letting it lock out and you'll be good.
When I first started I could not complete 3 sets at with 8 kg dumbells. I felt so weak.
Now, a year later. I have 16 inch biceps. And I can do 3 sets of inclines at 14kg dumbells. Then my hammer curls.
Then end with preacher curls at 27.5 kg with full ROM, slow and controlled for all sets. And manage about 3 good sets. ( I have been able to preacher curl 37.5 for three sets but not at the end of a work out. )
For me the biggest improvement came when I actually lowered my weights and slowed everything down. Not to mention squeezing your bicep dueing curls. And really letting it burn / stretch on the way down
There is 0 shame it going down in weight but slowing down your reps. You will build a bigger arm and get a way bigger pump.
If you can usually do 14kg ? Go down to 12kg.
If you usually do 8kg? Go down to 6.
Just control the weight all the way down. Eat plenty of protein and good fats. Get good sleep. And listen to when you need a rest day.
What's a kg?
@@Bshiddy killogrammes
@@Bshiddy 1/120th of your mother
Solid advice. I see ego spoiling people's progress all the time. Bad form, inconsistent reps/sets, wrong exercises. Just for what? I use a lower weight as described and just love it. MUCH better progress and gains. You do you, who gives a s*** what anyone else thinks.
@@southbrit well said mate. The hardest pill to swallow sometimes is accepting that patience is more important than quick progress.
Taking a step down and getting the basics right doesn't feel like a huge gain at the time. But it wins in the long run.
Slow and steady will always triumph over ego
The production of these videos is certainly evolving. Congratulations, team! Well done
The problem with this video is that now I expect every one you make from now on to be of the same quality, if not, better. Absolutely phenomenal work.
Rep ranges are the most important factor, people just auto pilot and never move the weight and rep ranges around. Great stuff as always dr Chad isratel
Hes a Giga Chadlit
I train in my basement with a decent power rack, but nowhere near the equipment Dr Mike and crew have access to. It's always shocking how universally these principles translate across. Really beneficial.
I never follow the rules but I'll still watch this video because I love Dr Mike
That was the clearest set of information about how to build decent biceps I've seen in a video, well done Mike.
I understand the importance of slow eccentric because it’s stressed in every video.
How many of us hear Dr. Mike in our heads during a workout saying, “Slow… Slow…” 😅
My question: Is there ever an isolation exercise that doesn’t benefit from a slow eccentric?
the Levator ani?
Yes, perhaps Deltoid lateral raises. Something about a slow eccentric seems bad for the shoulder joint. I don't risk it.
@@cehinton nah watch any RP shoulder training video, slow eccentrics for lateral raises too. if a slow eccentric hurts your shoulders, your form is off or your shoulder health is bad or you're using too much weight. I can tell you almost everyone is using too much weight on lateral raises lol
@@cehinton I do them with lighter weights with a slow concentric. Hard work but I’ve found them to be super effective.
Also. "Just as another"
Production value is constantly being progressively overloaded. Team RP ftw.
I've recently started following basically all of these rules, as it happens, and I'm finally making noticeable progress on my biceps. Incline curls light me up, and playing around with rep ranges has been really helpful. 10-15 reps seems to be the sweet spot for me, personally. I haven't tried myorep matching, but I have been doing dropsets (home gym with adjustable dumbbells, so it's pretty easy) and the pump/burn I get from those is insane. The only way I've actually managed to make my biceps sore the next day!
This is pure gold. Much appreciated 👍🏻
Thanks for the "pinkies up" Doc, I felt my lifts stronger with that little cue.
I've been doing traditional standing dumbell curls for years, tried seated incline after watching this and it lit my arms up. Great recommendation.
This is great advice for your hamstrings as well, they're practically just giant biceps on your leg
Except just don't supinate your little toe 😂
@@muscleandmath2910 well, you should point your toes upwards your shins though. it contracts the calves for the whole lift which makes your hamstrings do all the work. 👍
@@ShadowsK.Y point as in flex your calves like a ballerina? That just feels like it reduces force production. Sensation but no tension, imo. Mike doesn't even do that tbh. Feet neutral feels best.
@@muscleandmath2910 "upwards towards your shins"
as in not pointing it like a ballerina
@@ShadowsK.Y ah fair enough, my misunderstanding. Yeah I like that.
Like every Dr. Mike video, the killer info is in the first 15 seconds. Love these vids.
I do this thing where i stretch at the bottom, fast but controlled i pop to the top and then i lower half way, pop back up with a hard squeeze and then go back to the stretched position. Out of 10 years of lifting i have found this is the only way i can feel my biceps properly. I also do them mayo rep. Which hurts a ton but feels absolutely amazing when i’m done.
I'm a huge fan of all rep ranges for biceps, also minimum of three seconds negative if not more. It's incredible how much of a difference it makes to do all these Mike is talking about. Use then them all people, all!
Always great advice about to go train arms thought I’d check out your advice , you are always right on …
Hard an arm day today. As 2:58 was mentioned I tried doing it and got a bicep cramp. Thanks Dr. Mike...
Omg i just noticed your grip on loosening just a bit towards the end and that helped me figure out why my biceps hurt in the extended position. Will try it out in the gym next time and post a feedback.
I like your flexible approach. Since watching some of your videos I have found a great benefit from doing twelve reps not ten and with a slow return, the last two reps really burn.
Mike Palestine is smashing it with these videos, love this Habibi!
Been LOVING the lie down curls yall have been showing recently 💪
The santanist king joke was pretty funny
LoL 6:50 - first time I did Myo rep match, I did 5 sets and I was in agony for days. I've done all the crazy workouts and have had soreness for days but I wasnt just sore here, I was tender, limited ROM, days later. I was worried I had torn muscles with the 5 Myo rep match set. Took an entire week for the DOMS to go.
"Satanist chicks, your king has arrived" needs to be on a t-shirt.
I love the guy in the back swinging the hammer curls.
well i only watch Dr Mike , i live in the Netherlands and you gave the greatest work out :)
You’ve really got a thing about satanist chiks. Can you do a vid about where to find one? Or, when I get big biceps, do they just come to me?
I Like the way you Talk to me.
I can Tell u need one
Sataanic chick chick chick 🎼🎶🎼🎶🎵
This Channel has changed my style of training, thank you Dr Mike
That pinky tip, damn, just doing air curls like that i feel that extra stretch in my biceps! Cant wait to try this at the gym!
Really enjoying all your videos, going to incorporate all these next arm day.
“Satanist chicks, your king has arrived” needs to go in the next “Mike Out of Context” video.
Love that Myorep idea. Gonna do it tomorrow!
Eccentric full stretch alternating rep ranges with a small pause in the end, got it
Thank you for this video. I have always wanted to have ashthetic arms
Thanks dr Mike. You clearly explained exactly what was needed. Extremely valuable, and you were willing to help us, very much appreciated
"Satanist chick's, your king has arrived" I'm dying of laughter over here 🤣 why did that feel so motivational?
I found your videos and they have helped me get into much better shape. You talk alot about limiting factors. Can you do a video or have you done one about overcoming joint pain as a limiting factor?
Dude, I’m digging all your videos! I need to get the APP!!
Same Dr Mike, I have very long muscle bellies so I had to figure out the method. Eccentrics are the way
Mike bringing great insight - both in technique and on what my goals are.
Shout-out to Steve for post-production quality leap 👏🏼
Love Dr MIke and his informative channel. Keep them coming please.
Please do this for all muscle groups!
Happy 420! Glad we're doing biceps today, respectfully Dr. Mike, what about training while high? Sometimes I feel a stronger mind muscle connection after a few tokes, have you done any videos on smoking/edibles? Thanks again for the great content!
This is so good. Really appreciate all this information. My biceps are terrible so will be utilising all of this.
Always gives me knowledge some fun
Good stuff. Thanks Dr. Mike 👍
Excellent comparison video. Thanks!
i was already doing 1&2, but I will definitly try 3&4 bc i usually feel my forearm way too much, and i will also probably do 5 bc it seem to be really fun, and save time so that will permit me to do biceps more often
Really appreciate the learning. I've been following the technique given by Jared Feather on one your recent videos and it has really changed my bicep training and their growth.
I know that they are variations but I would still prefer Jared's Full ROM and elbows in cue over Mike's partial range of motion shown in this video.
Yay, that's awesome, hope you will do Rules vids for triceps and shoulders!
Choked on my food at the end, thank you 😂
Applied rules 1 & 2 today. It’s a game changer! Thanks Dr. Mike 💪🏼
its not
Thank you for this! The supination tip blew my minddddd. 🤯
I definitely have the "girl I like doesn't look at me anymore because I am lifting smaller weights" type of problem. FML.
Gonna try this. Ty uncle Mike.
The last rule is to try straight arms exercises (most likely compound exercises though). You'll understand what it means to feel your biceps in a "fully stretched position" 😁. Thanks for the video
I got that insane burning sensation while controlling my eccentric after correcting my form. Guess I got to learn to love it…
I remember when I was young and thinking that a few heavy, sloppy reps of dumbbell curls were the ticket to big biceps. I could bust out sets of 10 with 50-pound dumbbells, but my form was mostly terrible and it didn't grow my biceps at all. It wasn't until I dropped the weight way down and increased my rep range that I began seeing results, and rather quickly! I get a much better pump with, say, 25-pound dumbbells for 20 reps than I ever did doing a few reps of 50s with lousy form.
I think a more important point to emphasize on, not just for biceps, but for triceps as well, are the reverses... supine and prone should have a relative emphasis... You mentioned rotating, but no real emphasis. In all my years of exercising I avoided reverses... Dumbest but neatest comparative mistake I ever made.
Great stuff, thank you!
Perfect content thank you, im subscribed!
For me, the eccentric was the key. It's next level brutal to focus more on the eccentric and my arms love me for it.
Great video, I esp liked rule #5. I'm going to start implementing it in my workouts.
Definitely notice the 12-15 reps I feel in forearms more
I remember pics of a young Steve Reeves doing incline bench curls.
This is honestly great knowledge and very informative! Now all we need is every muscle group and their 5 rules lol
The girl checking you out is so fucking real.. i get great pumps with the 14 kgs for 12/16 reps.. but every time a girl came next to me i always change to the 16s/18s and go for 6/10 reps and was way worse and my forearms took the hit
Great content. Thanks a lot.
Dr. Mike singlehandedly educating on optimization of workout regime aimed at inducing hypertrophy and spearheading the awakening of deep urges and kinks, some were unaware of... xD
I'm not too interested in isolation exercises but have been trying a hypertrophy block recently, so added curls. Was doing standing curls for say, 8-10 reps with 10kg. Then one day I tried incline curls and I couldn't even do 10 reps with 8kg. A comfortable weight for 12 reps at the moment is 6kg, but I have to do myreps in the last two sets.
All isolation exercises I do fall in the 10-15 range, except for biceps. I always aim to do biceps at 7-10 reps per set. If I go too high in reps, then I feel it more in my forearms.
Triceps next please!
ahah i used to try to do more reps for curls.... Last week I started with a 20kg bar for curls for 13 and then some one took it.. So i switched to 25kg ez bar and hit 2x8. I got that Psychotic burn. Damn it felt good. I'm definitely going to go heavier for less reps. Interesting i saw this videos 3 days later. Dr. Mike is my new man.
I did a spider curl off a flat bar on the cable today. Worked a treat. Kinda like a spider curl/drag curl hybrid
Solid content...Carry on..
I wish there had been easy access to stuff like this 20 years ago, I get better gains nowdays at age 45 then I did in my 20ies just because you trained and ate either yolo style or read stuff in a book written in the seventies. And probably the worst thing we did, and many do today, is looking at Gods like Big Ron and Jay C videos from when they were at their prime doing using 50% of their ROM...
Actually amazed on how good results you can get when trying to train "right" instead of just going to the gym for 2h 6days per week and moving shit around.
Herniated a disc last spring so that kind of sucked, but that let me focus on the upper body so now i actually feel my biceps when training for the first time in my life, Incline curls and 15+ reps preacher curls with ez bar is what works for me.
I suggest using a rope when doing the cable so you can supinate during the curl it will offer resistance for the supination, which will activate the bicep better
Super sets for biceps are the best
+ myoreps
...this is the most factual video I have ever seen
Natural hypertrophy entered the chat the second Mike mentioned incline curls
I really do miss when you wrote the points down, for us remedial folk. ;)
I downloaded the app. How do I get the ebooks after the 1 year purchase? Looks like the purchase won’t happen until after the 14 day trial. Im worried I’ll spend the $100 and not get the books.
When your love of freemotion curls and satanist chicks comes together with Dr Mike...you know it's gonna be a damn good day
for the youtube gods to praise this channel with subs and donos
I've been doing myoreps on Incline dumbbell curls and I didn't know it
The 5 Rules of Triceps Training? coming soon ? pls ?
Yeah, seated alt dbell curl on slight incline, with supination and slow eccentric is the ticket, been my go-to recently
2:56 might be exactly what I needed to hear. My forearms are getting insane pumps when I’m working my biceps 😂.
I've always wondered how the stretch from a preacher curl is different from an incline curl. Both heads originate from the scapula, so extending the shoulder would put them in a stretched position (pretty obvious that an incline has more overall stretch than a preacher). Why is it that preachers seem to build my short head like no other exercise, but I feel like I'd need to go to cable or incline curls to really hit the long head? How does shoulder internal / external rotation factor in to this (Is that too far in the weeds? 🤣)?
“Your King has arrived!”
We have our new T shirt slogan. 😂
What kind of editing is this? What the frick?! Bring back the powerpoint slides!
As always great info and funny as sh$t. Thanks
For nr 1, it depends on machine. But i love to do the freemotion curl on a incline bench.. i like i couse its hard to cheat and mix in bodyenglish. I also like that a cable pully usually have som weight on during the whole force curve, while dumbells are only heavy in about 90 angle.