Was wondering why UA-cam didn't say I'd already watched this one. Will watch again. 200lb, pot bellied, skinny arms weakling here. Love your vids. Gonna make a transformation. Learning a lot from your vids. Subbed.
Teacher to teacher: You're an excellent teacher. Clarity, science-based content, and easy to imitate illustrations. The "how to" and the "how not to" are complete and useful.
Excellent editing, perfectly paced, articulate speech, what a well done video. And of course, great knowledge. Think I've found a new home for training. Thanks
Gotta say...…. I am very impressed with all your videos. Very informative and motivational! I have been doing a lot of movements incorrectly at the gym with improper form from lack of knowledge of how certain muscle groups work and grow. I cant wait to hit the gym and start hitting it hard correctly! keep up the content and the MOTIVATION!
short head (inner) - dumbbell spider curl - dumbbell preacher curl long head (outer) - incline dumbbell curl - behind the body cable curl brachialis - cross body hammer curl - overhand ez curl (thumbless grip)
The best video I ever seen on biceps. No one at the gym I go to know of some of the exercises I showed one guy the reverse curl. He did it. Then said it was to hard
I love the videos, definitely the best workout videos I've come across. I switched my arm workout today to this breakdown of each muscle and OMG what a difference!
Just want to say thank you for this. I ya r been able to make great gains of late and am ready to get more directed and deliberate. This is exactly the stuff I am looking for and gives me the info that I’ve wanted to have!
'Whether your stepping on stage to compete, or just trying to build a more attractive physique' I thought you was about to rap to us haha the way the beat just came in and you started 2 sentences that rhymed
Another way of targeting a long or short head - the wider grip activates more the short (inner) head, while the close grip activates more the long head of the biceps, this applies mostly to the bilateral exercises as are barbell curl and chin ups although we can also hit the short head more with one handed moves when moving the forearm away from the body while the elbow stays close to the body, the opposite from that is sitting dumbbell curl with arm leaning on knee - targeting the long head. Otherwise Great video, keep up posting!
I am your huge fan and already hit bell icon for notifications. I am currently using ( chest + triceps ) ( back + biceps ) ( shoulder + legs ) routine. Do you think this routine is effective. I hit 1 muscle group twice a week at most ( mostly once a week because I am a doctor and I have to spend most of time at hospital ) Can you suggest me any way to hit the muscles more frequently? And i would love to see vids on proper stretching methods for each muscle group
Good To Know Health you Can do full body workouts or upper lower splits. Upper lower requires you to go to the gym 4 Times a week Will full body requires you to spend 3 days a week.
Yes, but I wouldn’t. Biceps are pulling muscles, and triceps are pushing muscles. So do you biceps with your back, and your triceps with your chest. Your shoulder will be hit on pushing day but isolate it a little on legday aswell.. this is my split: mo: chest+triceps tu: back+biceps we: legs+shoulder thu: chest+tricep fri: back+bicep. I always go for an hour sometimes 1 1/2. And nutrition is realllllyy important aswell!
Jeff the killer there are 3 MAIN heads and 2 secondary heads of the biceps that can ALL be worked by doing different exercises/at different angles ... preacher curls can be replaced with high cable curls or preacher curls ... they both work on the bicep short head which concentration curls work on ...
Copying Jeremy or not, doesn't really matter as long u upload quality and informative content. Btw the blue guy who is doing every rep wrong seems pretty buffed! Who's he??
Yes ,warm up,start heavy low reps,then decrease weight and increase reps.....anything from 1 to 12 reps works with big gains in size and strength.....train muscle group 3 times per week.....@100%,then 75% and last session @50%.....
I don't buy the info about the brachialis being the strongest flexor because when I popped my bicep a few months ago I could barely hold a cup of coffee up with my arm. My bicep was missed a great deal.
Sorry for the re-upload. There was an error in the previous edit that had to be fixed. Thank you all for your ongoing support!
It's cool I will watch it again
Doesn't matter! Thank you👍
Good job
@Terry Stover STFU you fucking troll
Was wondering why UA-cam didn't say I'd already watched this one. Will watch again. 200lb, pot bellied, skinny arms weakling here. Love your vids. Gonna make a transformation. Learning a lot from your vids. Subbed.
Thanks Serenity
1. Incline dumbbell curls 4:24
2. Behind the body cable curls 5:17
3. Dumbbell spider curls 6:37
4. Preacher curls 7:27
5. Dumbbell hammer curls 8:29
6. Reverse easy bar curls 9:04
Thanjs
Thank you 😎
Big thank
Teacher to teacher: You're an excellent teacher. Clarity, science-based content, and easy to imitate illustrations. The "how to" and the "how not to" are complete and useful.
REALLY REALLY respect your knowledge and your presentation.
Thank You
Excellent editing, perfectly paced, articulate speech, what a well done video. And of course, great knowledge. Think I've found a new home for training. Thanks
Perfect way to break down muscles with knowledge and application.Awesome job ...
Gotta say...…. I am very impressed with all your videos. Very informative and motivational! I have been doing a lot of movements incorrectly at the gym with improper form from lack of knowledge of how certain muscle groups work and grow. I cant wait to hit the gym and start hitting it hard correctly! keep up the content and the MOTIVATION!
This def needs the triceps version as well. Look forward to seeing that
AMAZING video, i am prety sure it's the best around youtube when talking about biceps training
short head (inner)
- dumbbell spider curl
- dumbbell preacher curl
long head (outer)
- incline dumbbell curl
- behind the body cable curl
brachialis
- cross body hammer curl
- overhand ez curl (thumbless grip)
This has probably been the most informative video I have ever seen in my life. My world is now completely different.
Haha shows the hard work they do
The best video I ever seen on biceps.
No one at the gym I go to know of some of the exercises
I showed one guy the reverse curl. He did it. Then said it was to hard
This is probably the best comprehensive guide ever
This is the best working out channel I came across over youtube
what about athleanx?
The editing style and voice over reminds me of Jeremy Ethier. Nice video by the way. I saw it on my arms day and did spider curls.
Probably gonna end up adding a few of these exercises to my workouts, thanks!
I love the videos, definitely the best workout videos I've come across. I switched my arm workout today to this breakdown of each muscle and OMG what a difference!
Just want to say thank you for this. I ya r been able to make great gains of late and am ready to get more directed and deliberate. This is exactly the stuff I am looking for and gives me the info that I’ve wanted to have!
Thanks for your bicep exercises!
'Whether your stepping on stage to compete, or just trying to build a more attractive physique' I thought you was about to rap to us haha the way the beat just came in and you started 2 sentences that rhymed
Great content, keep it up. You deserve more followers!
thank you for refreshing my mind!
4:27
5:21
6:38
7:28
8:31
9:05
Thank you 😂
Love these videos man! Learning SO much :)
Drag curls and incline curls blew up my biceps
Such a great master-vid - gonna be my go-to - new subscriber, thanks!
one of the best workout channels.thanks
thanks for your exercises
Y'all have some dope ass content and the music is amazing
Came back just to keep giggin like Mac Dre
hell yea
Great advice . Will give it try on focusing in inclined dumbbell more
Spider Curls are a game changer trust me.
this is the best fitness channel
You have the best videos practical instructions
Killer vid my man!
Awesome tips! Is the Alpha guy Master Kens brother?
that was a good video! Have you done triceps video?
Looking out for the triceps version
Another way of targeting a long or short head - the wider grip activates more the short (inner) head, while the close grip activates more the long head of the biceps, this applies mostly to the bilateral exercises as are barbell curl and chin ups although we can also hit the short head more with one handed moves when moving the forearm away from the body while the elbow stays close to the body, the opposite from that is sitting dumbbell curl with arm leaning on knee - targeting the long head. Otherwise Great video, keep up posting!
"sitting dumbbell curl with arm leaning on knee - targeting the long head "
Are you sure about that?
You the man. Great videos
Love the cameo appearances by the Alpha dude lol! Very entertaining yet informative.
Keep up the good work!
Awesome info. As always. Keep up the good work
rocodstst
I'll try these later thanks bro
I am your huge fan and already hit bell icon for notifications. I am currently using ( chest + triceps ) ( back + biceps ) ( shoulder + legs ) routine. Do you think this routine is effective. I hit 1 muscle group twice a week at most ( mostly once a week because I am a doctor and I have to spend most of time at hospital ) Can you suggest me any way to hit the muscles more frequently? And i would love to see vids on proper stretching methods for each muscle group
Good To Know Health you Can do full body workouts or upper lower splits. Upper lower requires you to go to the gym 4 Times a week Will full body requires you to spend 3 days a week.
Good To Know Health i’f say it’s good if you do the front delt on chest and triceps and mid, back delts on legs/shoulders
Great video. Science is a great addition. Something that surprisingly isn't the criteria of many videos.
Your videos are amazing!
I just got into training. This video is very helpful. Subscribed!
Good advice, thanks. Looking forward to your triceps version.
thanks. triceps please
The thumbless reversr curls will focus more on the brachiradialis
Triceps next please
09:57 Valtteri it's James
Weighted Chin Ups are the bomb
do you combine all the excercises for the longhead/shorthead or choose one of them?
Thnku bro
This is awesome, thanks so much! 👍💪
Nice video. Thorough.
Great tips.. but still I didn’t get which one is the short & long 😂😂😂
alpha guy was so kind to let alain use his chanel
Great vid! Still rocking with you guys 👍👍💯
thank you great work out tips.
The best 💪
Subbed for this vid . Cheers
Good short informative vid. Music, not so much but I just turn it down and use CC
If I do hammer curls, incline curls, chin ups, and preacher curls, I’m hitting every head right?
awesome
should I do long head and short head all in one workout sesh?
Thanks buddy
Are these sets with specific reps are important or if I just perform 2 sets till muscle failure will be okay ?
I want a channel of nothing but AlphaBro!
So if i do the spider curls i have to turn my wrist for that specific muscle?
Nice
Man I love hammer curls but they do not love the elbow joint that's forsure lol. No other bicep movement hurts but those hammers hurt for a day or two
Craig Defrain them forearms and the long-head get the pump though 🚀
How do I know which bicep head is lagging?
Thanks bro!
When the guy who does it wrong is more jacked than the one who does it right 😕
That's fat mostly. Dude more leaner
you just told my story
Omg the robotic read is painful to listen to but for the most part the info is on point.
Nice and detailed information👍👍
How to know the long head needs more training or the short head? Is it physically detectable?
If you don’t know… decimate both to be sure! :)
Can i do together in one session for the bicep and the tricep?
Yes, but I wouldn’t. Biceps are pulling muscles, and triceps are pushing muscles. So do you biceps with your back, and your triceps with your chest. Your shoulder will be hit on pushing day but isolate it a little on legday aswell.. this is my split: mo: chest+triceps tu: back+biceps we: legs+shoulder thu: chest+tricep fri: back+bicep. I always go for an hour sometimes 1 1/2. And nutrition is realllllyy important aswell!
True I’m doing only chin ups during my back exercise...👍💪💪💪
do chin ups and pull ups work the back also? new to training so I only do those for biceps shoulders and a lil bit the chest and abs
Stephen Curry pull ups train back if you do them correctly
1:11
3:45
7:09
How many days a week
where can i find the graph at the end that showed slow twitch and fast twitch muscles
Isit better to target short head on one workout and long head on the next buceps workout or both together ?
Both together because you can't isolate them
Thanks.waiting for another videos
AFGHANISTAN
I’m surprised there’s no concentration curls in here their also useful
Jeff the killer there are 3 MAIN heads and 2 secondary heads of the biceps that can ALL be worked by doing different exercises/at different angles ... preacher curls can be replaced with high cable curls or preacher curls ... they both work on the bicep short head which concentration curls work on ...
Should I do all of these in one session bicep and back ?
Great 👍🏻 presentation, thanks a Ton
Copying Jeremy or not, doesn't really matter as long u upload quality and informative content. Btw the blue guy who is doing every rep wrong seems pretty buffed! Who's he??
Ivan Yang his brother
The guy who does it wrong have more bulk 😂
Yup, I'd get a different Mr. Alpha. Find some skinny dude. I know it's all for show but why display a guy who seems pretty well developed?
I said the same thing so that means the Guys who is doing it all wrong is making better gains lol🤣
@@MrSealytube Getting bigger isn't only about lifting! He probably eats like a beast too!
I’m no head dominant
But it is funny
Ma-H-Alo
✌🥰
5:58 this guy in the back walking on beat or is it just me
No heavy weights are needed to gain major size, key is moderate weight with more reps more sets its that simple..
I curled 100 pound dumbbells (single hand) in Iraq. You have to start heavy, and work down as you reach muscle failure. No other way worked.
Cheers.
Damn you are a beast
Beast
Yes ,warm up,start heavy low reps,then decrease weight and increase reps.....anything from 1 to 12 reps works with big gains in size and strength.....train muscle group 3 times per week.....@100%,then 75% and last session @50%.....
@@thylacine1004 legit? If so I'll use this
@@donaldwithington7253 💯%
I cant find the triceps version of this video where is it at?
it is close grip , skull crushers and pushdowns
I don't buy the info about the brachialis being the strongest flexor because when I popped my bicep a few months ago I could barely hold a cup of coffee up with my arm. My bicep was missed a great deal.
How do you know which head your lacking?
I guess just compare the weights you're using.
Like for F1 in the background
from GUNZ to CANNONZ💥💥
We want triceps version
How do you know which is lagging