@@nomercy8989 We could figure out things ourselves. Or we get someone who is smarter and more educated to figure it out for us. - Do you go to the doctor or do you do everything yourself?
I'm embarassed to admit that after 30 years in the gym, I had to come across this channel to drop my weights by 25% and start full-stretch motion in most situations. Now I am back to my original weights but as said - bit embarrassing to learn how to exercise after such a long time. Thanks Dr. Mike. - from Prague, CZ.
Nothing embarrassing about that! I had the same experience as you - dropped my weight significantly after a decade or more of training and the quality of the workouts are far better now than they were before. You very rarely see people train with this level of quality in commercial gyms around the world, and since we didn't have access to videos like this 15, 20, 30 years ago, it's a very easy thing to overlook. You don't know what you don't know, you know?
Lowering the weight and controlling the movement is great. Be very careful with the stretch though, because you can damage a tendon. It may be better for muscle growth, but long term health is more important.
The embarrassment would be never to learn and try new things, see how they work and adding them or dumping them as needed. You are doing the right thing.
@@SrGARIJO Well, I'm 43 and natural. One can't get a lot of incremental mass on or at least I no longer can. But muscles hurt more - those that should. Strength is definitely better.
Loved the collaboration! Dr. Mike and Menno are two of my favorite individuals in the fitness community. It’s really awesome to see him on the channel again. It’s always amazing when you guys collaborate. Absolutely outstanding video as expected! Highly appreciate it. I’m deeply grateful for all the amazing contributions you guys have made to the fitness community. Thank you! 🙏
I've been doing those skull overs for months calling them skullcrushers. One of my favorite tricep exercises, hell of a stretch and pump. Highly recommend it.
Looking to partly study a PhD in the netherlands actually, I might have to message this dude. He has LOTS of knowledge. I will be incorporating these into my routine, they are quite biomechanically convincing.
Need more Menno!! I ve been having issues with feeling my mind muscle connection on my biceps and these tips helped me alot today ! Feelin my biceps contracting again and that felt good TY
My thought - while Menno presents new science, many have built sizeable biceps using preacher curls and standing barbell curls. More and more I believe building muscle mass is more about consistency and effort (90%) and less about specific exercise selection or type (10%).
He only present science, but based on what we were already doing for decades, nothing new here. But Menno is that guy that siad for years these things are bs ...
They always preach consistency and good form as the major points and that there is no best excercise. Just bio mechanically objectively better ones. Yes you can barbell bicep curl consistently and get good gains but if you did another excercise which by design stimulates more growth for the bicep even if its a 1% increase would you not just want that? Do whatever you like and what you can stick to ofcourse
The cable bicep curl is the all time winner for me. Thanks a lot menno!!! As a guy having big problems hitting the biceps well, this is now the game changer. Tried it 3 times and all the time super big stretch, then pump and then biceps DOMS afterwards. Unbelievably effective. First time for months I felt the whole biceps burning. I tried everything with dumbbells, preachers bank etc. now my biceps will grow❤ I did not change anything with my upper body routine just exchanged the biceps training with Mennos proposal. Unbelievable
Been doing the cable curls for a couple of weeks on my arm days. Usually use it as a finishing set because my dumbbell curls get sloppy when I get tired. Love these videos, gives me more exercises to try to not get stale in the gym.
Tried the bayeisan curls and leaned concentration curls today, and Holy crap it felt nice. Definitely going to do them like this from now on. Would love to see more of these variations on other muscle groups with deep stretch in mind.
@@martinnoppert1752 OK, neither I or anyone in the video claimed differently. I don't care when and who came up with them, I'm just happy I found out about them.
@@martinnoppert1752 whoah whoah you've done it for years, did you copied from some one else years ago and didnt give credit on here? lol.... see its not fun to assume (also) its not called" Static stretched cable curls" thats just the machine that does it, this is completely something different related to the cable curls. you watched the video before commenting, didn't you?
@@tsijr915 that method of training was in the magazines some 30 years ago. We had to find and work out everything ourselves en find out what works best. So then we found these exercises. 1 of the examples for this was gymnasts on the rings with static holds, the start positiion on te cable. From there we do the curls. So very old news and not invented bij Menno.
This is fundamentally why Gymnasts have the best biceps. Extreme tension through the whole range. This is the best training channel on YT.. love your work Mike and crew..
@@doyourownresearch7297 true…I went to world gymnastics competition (spectator).. One guy on the rings biceps were so big they were squared off… Small legs though ..🫤
@@doyourownresearch7297 Okay but if you don't train and you're 140cm tall you won't have big biceps. Have you also seen the biceps on Ian Barseagle? He has that gymanst build, but he's 188cm tall and 92kg. And when he does muscle ups, it's like someone turned off gravity. He does weighted calisthenics as his main way of training.
The stretched bicep aspect is really interesting as most gymnasts have incredible biceps and many/most of them attribute that to the huge amount of straight arm strength work that gymnastics requires.
It’s anecdotal, but my biceps have grown a lot lately, and I have been focusing entirely on front lever and Planche, so Planche being the main thing that’s actually requiring a lot of biceps engagement. Again, it’s anecdotal, but from my experience the lengthened position does seem to be very effective.
Most gymnast struggle through injuries on a continuous basis as well, so while these might be effective, when needs to take into account that they put certain joints in vulnerable positions, and when needs to be careful and smart when training. Sometimes you might have to give up a little extra tension, so as to not Put undue stress on vulnerable joints. That being said these exercises are not new these variations have been talked about in the Fitness magazines back when I was a kid in the 80s but it’s nice to see somebody is still sharing this information.
The introduction of skullovers in this video has helped me tremendously. Skullcrushers were my favorite tricep execise of all time but unfortunately my elbow issues halted my implementation of them in my arm day workouts. After watching this & trying skullovers, & finding no elbow issues at all, I will most definitely add in skullovers very often into my tricep workouts. Kudos for the awesome video.
Not a lot of people here in the Netherlands nobody will agree with this statement. It’s pretty odd to see him on this channel. But maybe you’re right, looking at his arm size he must do something right 😅
@royalrandomness777 Dude. For real. I do think a lot of stuff he says is good, but it's hard to take it seriously when he's rocking 15" arms. He seems like the type of guy who spends all his time worrying about technique instead of moving weight. For his training age, his physique is really, really underdeveloped. I've done a lot of incline curls and bayesian curls and gotten great results, these exercises do work. So maybe this guy just has an eating disorder and is afraid to bulk up (seriously).
Really appreciate him bringing up the elbow issues..I have chronic tendonitis from my youngin' days of 6-7 day/week programs, so have to be very mindful with the amount of tension that affects both of my elbows. Thanks a lot for the info, Mike. - Also Mike
This is weird, I've been doing those leaning back curls as a warmup for months because i just naturally found it stretches my bicep and warms it up really well and it just felt good... i've never tried it with any serious weight though so i might start giving it a go.
Same haha. I have a dumbbell at my desk for concentration curls and I also started leaning back a bit, just feels much better and really sauces your biceps.
Yeah, I’ve always done concentration curls with the lean back. If you train enough, sometimes you naturally seek out the tension automatically. And we don’t need a study to figure it out 😂
That's awesome content building my 43y body like never before. I am literally amazed at how quality of the techniques improved my trainings. John Shreeve and Dr Mike are must to follow.
Can be done in same time. Eg right arm first set finished, set rest timer,, start left arm set immediately, when left set finished wait for right arms rest time to finish then repeat . Its just alternating sides and having given enough rest time to complete 2nd arms set within 1st arm rest period. If you set the rest times consistent between the sets both arms will get the same rest time Same on any unilateral work but on legs it can get tougher, especially stuff like RFESS where the elevated "resting" leg is still getting taxed
Menno's suggestions on Bayesian curls are truly amazing. I've tried every curl variation over the years and never got a decent pump. His Bayesian variation just torches my arms so that I have to fight through the pain to finish my sets but they really do the trick. Try them if you've ever had a problem getting your biceps jacked. Added them to the RP program to replace all their standard curls. Tell Dr. Mike to upgrade the program to have them as an option.
6:54 - 8:02 is the most valuable information for anyone lifting weights that there is anywhere. High effort, dedication and cosistency. If youre not born to look like arnold, its just not going to happen. Compete with yourself, and youll make the gains.
Skull crushers have been the best exercise for my triceps hands down, never do I get elbow pain. What I like about exercise is that there is constant tension top to bottom and throughout the rest of the motion.
Totally random, have you ever used that cybex tricep extension. There is no better exercise for triceps imho. I know that’s a bold statement, but I literally just bought one for my basement. Crazy because skull crushers are good for me, not great. Glad they’re working for you.
@@mixedmartialoddest For me, it pulls on my shoulders when I try to get a deep stretch. I’m talking about the ones where you just grab two bars, neutral grip then hop up and dip. Now if I do it with a couple benches, palms facing backward and feet on the other bench, that’s amazing for my triceps. I can put a few plates in my lap and it’s just a great stretch. Shoulders are safe. But ultimately you gotta do what you feel best. If you really feel dips, I would keep them around.
@@ugk26 I like the dip machine, too. I checked out that tricep machine you were talking about and I just used something like that for the first time a couple weeks ago. Immediately didn't like it. Different strokes, brother. Whatever works for you is the best thing to do.
These videos are so great dr.mike has made me realize the importance of not just moving big weight around at a controlled rate but also the stretch aspect in order to get maximum gains.
another good exercise is slight reclined dumbbell curls. Its essentially the leaning concentration curl. I love them and even going light you get suchhhh a good workout on the biceps
I was doing that back leaning concentration curl WAY back in the 90s and people said I was doing concentration curls wrong. I hated the preacher curl setup at our school gym so I did this modification because it felt better. TIL "Skullovers" had a name. I thought I was being slick doing a skullcrusher and throwing in a lat pullover in the same movement because I use roughly the same weight for both and I'm already in position. LOL! I actually go fully into lat pullover territory to get the stretch part of the lat, then tricep push it up to complete the skullcrusher. Its like a lengthened partial lat pullover/skullcrusher combo move.
I invented a bicep exercise, doing it on the lat machine, seated facing outwards, elbows against the PAD(that holds legs in place while doing a lat pull). Rocking back and forth while curling(Going backward when arms are straight.). Try it once. Not only gives a mean pump but I've also seen growth.
Thanks, Dr Mike, for giving us this very clear and concise overview of the importance of presenting active Tension on the Biceps at the bottom, starting point, of a Biceps Curl. Also, my huge Thanks to You Bud, Meno, for taking his time to demonstrate the proper biomechanics of this great technique. BRAVO, Gentleman!
Hi Mike, sorry to bother, i wanna ask you something I've been doing the Thor workout that you explained in a video, but there is something that didn't quite understand, on priority days, should I upload Sets on every exercises every week even if two sets with uploading reps and weight feel fine, or just when the exercise stars feeling really easy. Thank you for all the information that you give us!
I'm also doing it! Finished week 2 and had first session of week 3 today. I upped my sets for the first time today, on every movement for priority day 1. I don't think you need to do it every week, and it'a not even about it being "easy". Remember, you're training within 0-3 RIR so no single set should feel easy anyway. It's more about having very little pump last session, and having had no or very little soreness before you hit that muscle group again (in 48 hours). For me this happened last week in bis, tris, back and shoulders, so I bumped everything up by one set today, definitely gave me a better pump. Now I'll see how I feel tomorrow in terms of soreness. BTW, I've also been increasing the reps and weights too, by one rep and minimal load increase pretty much every movement and every session.
@@greyknight5168 that's great, I've being uploading reps AND weight yo, but sets only in a few exercises, AND just in the 5th day, that's why am asking
@@Tincho25 That's perfectly fine, no need to add a set to EVERYTHING on prio days. Just do it for movements where you start losing pump and not having even moderate soreness the next day. Bump up a few movements, then see how you feel that week. It's great to have that flexibility.
@@greyknight5168 but i am a Little worried about total weekly volume, because in other videos Dr Mike Said that you should upload volume in sets for every muscle every week to grow, and if i stay just with the volume on sets, but dad weight and reps, maybe i am short on volume
@@Tincho25 I think that's a misunderstanding. Volume is sets × reps × weight. If you increase reps and weight, you are also increasing volume. On the other hand, adding sets is the easiest way to increase volume compared to reps and weight. Unless you are Superman and can keep adding reps AND weight forever, while keeping great pumps and soreness, you will be forced to increase sets anyway. Remember, the point is to provide a hypertrophy stimulus, and you use soreness and pump as proxies for that. I was forced to up the sets in the third week because despite adding reps and weight, soreness and pump went down compared to week two. As long as you keep your proximity to failure or increase it (3-0 rir), you will have no choice but to add sets. Whether you do it every week, or every other week, should be auto regulated based on your pump and soreness. Upping sets on a fixed schedule just for its own sake is not something that Mike & RP recommend currently, as far as I am aware having seen many recent podcasts and videos from them. Even this very video, explicitly says that you are to increase sets under the right conditions, and not just automatically.
Great tips. I used to do all kinds of variations on the cables. I liked to use cable cross overs both up high and down low to do simultaneous bicep curls and it got me super pumped.
This is awesome dudes, probably the first exercise where I actually feel my biceps working the hardest, not my forearm. With the Skull overs it's the full package. Thanks.
I like the fact that Menno is focused on putting good tension on the starting/lengthened position, not necessarily stretching as far a humanly possible, which some people now seem to be pushing. These skull overs are something i came to naturally because indeed the 'strict' version screwed my elbows. Done like Menno these are no 1 triceps exercise, especially for the long head.
Behind the back cable curl is for me the best. time under tension plus stretch and you don't need a heavy weight. what more could you want great video 👍
This is very informative. I can actually feel the muscles being used in my arm, while just watching him. I can mentally feel the change. I liked it, and will incorporate. Thank you
my brain has struggled with this exact tension issue on he bicep for months now. now that im more educated. the bottom of a curl has zero stretch. even the reverse curl on cable machine doesnt give me a good stretch. only a preacher has gotten me what i wanted. good video.
Gymnasts have known for a long time, straight arm movements where the biceps has to resist elbow hyper extension are awesome for the biceps. This is good stuff about getting that deep stretch at the bottom under tension
I've been doing a variation of the skull overs for a little while now because of the research on stretched tension. Incline skull overs. Usually, sit backward on a preacher curl bench and get to my desired incline, and do the same skull over technique. By far, the greatest exercise to help with my tricep growth.
I'm glad I intuitively was doing these cable curls and actually posted a video on my channel. I still think triceps on cables feel better than dumbbells or a barbell in my opinion
I use the cable variation described in this video already. Not because I know anything about the science, but I never 'felt' the muscle working with barbells etc. and trial and error led me to this cable variation really get my biceps pumped and fatigued. Great to know I am doing something correctly haha
The lean back concentration curl is awesome. Feels like I am working a part of my bicep I never have. The stretch and pump would make my girlie arms huuuggee..
Arnold was an artist. He wasn't just a weight lifter and "good genetics". He would literally look at specific muscles that needed to be worked to create aesthetics and proportions. And if one muscle was an inch too big he would have to train others to compensate size wise. He arguably has the greatest body of all time through understanding how to hit specific muscles. I think too much attention has been put into this exact science behind it, yet the guys with the best bodies are the ones that did it the old way. So how does that make sense 😂
6:40 I mean at this point you can just adjust your bench and make it inclined. That certainly would feel better on your spine compared to twisting it like that while sitting and leaning/turning that far.
For biceps the most effective thing I ever did for me was using one arm dumbbell curls with a few added details. You want to stand and lean a little forward and with the other hand on the back of a chair support yourself. This allows the bicep not to be stretched at all when hanging down with the weight. Just to be careful. Then you use not the outerhead but the inner head, in other words, shy away from using the outerhead at all. I'd say outerhead stuff that just causes injury eventually, same thing with the preacher curl. Also it's important to not get out of breath even on a onearm arm curl. Be sure to pause and breathe maybe a couple times if necessary or more at the bottom. You can keep contracting much better if you don't start to breathe heavy. I doubled the weight I could arm curl for 100 reps in a row and you know that quickly resulted in bigger arms. It was weird I had never been able to do that much weight that number of times before the added tricks.
You realise that almost the entire point of this video is that you should have bicep stretch at all points during the rep for best results? Also 100 reps in a set is almost certainly not the most effective rep count as detailed in multiple other of Dr Mike's videos. What a strange comment.
Bodybuilding isn't really a science is the problem. Just detailing my practical experience in what was effective, but different people and arms probably respond different. I didn't even get to give my opinion on triceps. For me I actually got bigger on 100 rep exercises. When I started I did the typical heavier, lower rep, higher set stuff. There are many variants. What's really different is not to count reps, sets, even weight. But I should add I was somewhat heavier muscle wise than average but didn't do the gear.@@themorah
I applied exactly this independently a few months ago with striking activation and stretch. If you lean progressively and slowly into the curls especially, your weight max will DROP dramatically but you'll notice great gains. Wild.
This is awesome...... the youtube algorithm showed a reel about some fitness people talking about how male gymnasts get such huge biceps, and they were told was gymnast do a lot of holds in the stretched position and pelican curls. I was like awesome cool, then I tried doing it, and quickly was like yea...this is really really really hard to scale/load and start off, if you are my size (225lbs). The Bayesian curls are the perfect substitute, as they are the same movement pattern as pelican curls....Thanks !!!!!!
Getting a V-Shred commercial on the way to an RP video is the best of all possible worlds.
Lmao
😂😂😂 I got the same shit the other day . BALANCE
Leibniz would agree
Found out why I didn’t win the overall in my bodybuilding comp. I didn’t know which body type I am!
Do you guys get what I call the female v shred? The same fake podcast, clients losing 26 inches and whatnot... Love this shit.
We need this for every muscle group.
Abso-fucking-lutely
Just think about the exercise and figure out which one gives you the most tension when stretched@@ibrahimsanto
+1
@@nomercy8989
We could figure out things ourselves.
Or we get someone who is smarter and more educated to figure it out for us.
-
Do you go to the doctor or do you do everything yourself?
Good thing they started with the most important muscles
I'm embarassed to admit that after 30 years in the gym, I had to come across this channel to drop my weights by 25% and start full-stretch motion in most situations. Now I am back to my original weights but as said - bit embarrassing to learn how to exercise after such a long time. Thanks Dr. Mike. - from Prague, CZ.
Nothing embarrassing about that! I had the same experience as you - dropped my weight significantly after a decade or more of training and the quality of the workouts are far better now than they were before.
You very rarely see people train with this level of quality in commercial gyms around the world, and since we didn't have access to videos like this 15, 20, 30 years ago, it's a very easy thing to overlook. You don't know what you don't know, you know?
Lowering the weight and controlling the movement is great. Be very careful with the stretch though, because you can damage a tendon. It may be better for muscle growth, but long term health is more important.
Did you see results?
The embarrassment would be never to learn and try new things, see how they work and adding them or dumping them as needed. You are doing the right thing.
@@SrGARIJO Well, I'm 43 and natural. One can't get a lot of incremental mass on or at least I no longer can. But muscles hurt more - those that should. Strength is definitely better.
6:46 damn that arnold impression was golden😂
was that real or cut in?
can you imagine how often dr mike has listened to arnold? this is the proof that dr mike is a superfreak 😂
A 10 minutes Menno video is not nearly enough
Fortunately for you there's an extra 47 seconds 🙃🙃
Wym? I only laster 30 seconds
Yet it's probably the best way to get people interested. And looking for more
Wait that's menno!? I just skipped the intro... Heard his name, looked over some of his programs, never saw or heard him before
Need a whole podcast with these too right now! ❤
It's good to see Raphael and Shredder getting along.
Underated comment
LMAO
Lol
Mike's the man!
You as well, bro. You've effectively pioneered exercise optimization. Do you think doing Bayesians while seated works?
Loved the collaboration! Dr. Mike and Menno are two of my favorite individuals in the fitness community. It’s really awesome to see him on the channel again. It’s always amazing when you guys collaborate. Absolutely outstanding video as expected! Highly appreciate it. I’m deeply grateful for all the amazing contributions you guys have made to the fitness community. Thank you! 🙏
For me those skull overs are the best it really takes away the pain from the elbows i really appreciate RP for showing us this exercise thank you ❤❤
youtube JM Press
The great lying triceps extensions (although skullcrushers, with dumbbells at least, are still great too)
I've been doing those skull overs for months calling them skullcrushers. One of my favorite tricep exercises, hell of a stretch and pump. Highly recommend it.
Do your JM Presses kids -Uncle Todd
My favourite excercise for triceps by far especially on rings curling my bodyweight
Looking to partly study a PhD in the netherlands actually, I might have to message this dude. He has LOTS of knowledge. I will be incorporating these into my routine, they are quite biomechanically convincing.
Ironically he's like the biggest nerd out of the community but is the only one without a PhD
You don't want to come to the Netherlands. No one likes it here.
@@robbertag808Why is that?
@@areez22they just do not like migrants
I love watching stuff like this and being validated on how I approach training at times
9:15 the moment we've all waited for. Spot on impressions from the Doc
Need more Menno!! I ve been having issues with feeling my mind muscle connection on my biceps and these tips helped me alot today ! Feelin my biceps contracting again and that felt good TY
My thought - while Menno presents new science, many have built sizeable biceps using preacher curls and standing barbell curls. More and more I believe building muscle mass is more about consistency and effort (90%) and less about specific exercise selection or type (10%).
He only present science, but based on what we were already doing for decades, nothing new here. But Menno is that guy that siad for years these things are bs ...
While I understand your point and how it could apply to the general user, optimizing has important implications for the competitive scene.
They always preach consistency and good form as the major points and that there is no best excercise. Just bio mechanically objectively better ones. Yes you can barbell bicep curl consistently and get good gains but if you did another excercise which by design stimulates more growth for the bicep even if its a 1% increase would you not just want that? Do whatever you like and what you can stick to ofcourse
Love show you basically contextualizes the reason for baleysian curls.
I follow Jeff’s routine and this explains the why really well.
Lovely video.
The cable bicep curl is the all time winner for me. Thanks a lot menno!!! As a guy having big problems hitting the biceps well, this is now the game changer. Tried it 3 times and all the time super big stretch, then pump and then biceps DOMS afterwards. Unbelievably effective. First time for months I felt the whole biceps burning. I tried everything with dumbbells, preachers bank etc. now my biceps will grow❤ I did not change anything with my upper body routine just exchanged the biceps training with Mennos proposal. Unbelievable
Been doing the cable curls for a couple of weeks on my arm days. Usually use it as a finishing set because my dumbbell curls get sloppy when I get tired. Love these videos, gives me more exercises to try to not get stale in the gym.
Watching your videos have helped me and probably others get the most out of a busy schedule.
i love this guy going through a long explanation of how to optimize the bicep curl only for mike to politely interject with a much better version
The funny thing is that if you draw a couple of vecors then you wouldn't need a long explanation.
That outro was incredible. Thanks, Dr. Mike and incredibly good looking guy.
Tried the bayeisan curls and leaned concentration curls today, and Holy crap it felt nice. Definitely going to do them like this from now on. Would love to see more of these variations on other muscle groups with deep stretch in mind.
they are static stretched cable curls, they don't come from Menno. It's been done for many years.
And the concentration curls also.
@@martinnoppert1752 OK, neither I or anyone in the video claimed differently. I don't care when and who came up with them, I'm just happy I found out about them.
@@martinnoppert1752 whoah whoah you've done it for years, did you copied from some one else years ago and didnt give credit on here?
lol.... see its not fun to assume (also) its not called" Static stretched cable curls" thats just the machine that does it, this is completely something different related to the cable curls.
you watched the video before commenting, didn't you?
@@tsijr915 that method of training was in the magazines some 30 years ago. We had to find and work out everything ourselves en find out what works best. So then we found these exercises. 1 of the examples for this was gymnasts on the rings with static holds, the start positiion on te cable. From there we do the curls. So very old news and not invented bij Menno.
Not sure how I found this channel, but I'm so glad I did. Learned more here than basically everyone else combined.
Thank you Mike for asking those questions, because I am sure a few of us were asking the same exact things.
This is fundamentally why Gymnasts have the best biceps. Extreme tension through the whole range. This is the best training channel on YT.. love your work Mike and crew..
no, that is because they are 140cm tall
@@doyourownresearch7297 true…I went to world gymnastics competition (spectator).. One guy on the rings biceps were so big they were squared off… Small legs though ..🫤
@@doyourownresearch7297 Okay but if you don't train and you're 140cm tall you won't have big biceps. Have you also seen the biceps on Ian Barseagle? He has that gymanst build, but he's 188cm tall and 92kg. And when he does muscle ups, it's like someone turned off gravity. He does weighted calisthenics as his main way of training.
The stretched bicep aspect is really interesting as most gymnasts have incredible biceps and many/most of them attribute that to the huge amount of straight arm strength work that gymnastics requires.
Don’t they get most of the bicep
From pulling up?
It’s anecdotal, but my biceps have grown a lot lately, and I have been focusing entirely on front lever and Planche, so Planche being the main thing that’s actually requiring a lot of biceps engagement. Again, it’s anecdotal, but from my experience the lengthened position does seem to be very effective.
@@nicholasbowen1825 they often hold their entire body weight on fully extended arms and stretched Bizeps.
yep you are right. That is also why pots of people are doing this for decades now.
Most gymnast struggle through injuries on a continuous basis as well, so while these might be effective, when needs to take into account that they put certain joints in vulnerable positions, and when needs to be careful and smart when training. Sometimes you might have to give up a little extra tension, so as to not Put undue stress on vulnerable joints. That being said these exercises are not new these variations have been talked about in the Fitness magazines back when I was a kid in the 80s but it’s nice to see somebody is still sharing this information.
The introduction of skullovers in this video has helped me tremendously. Skullcrushers were my favorite tricep execise of all time but unfortunately my elbow issues halted my implementation of them in my arm day workouts.
After watching this & trying skullovers, & finding no elbow issues at all, I will most definitely add in skullovers very often into my tricep workouts.
Kudos for the awesome video.
I hope this video was a teaser trailer for more Dr Mike and Menno content in the near future.
Also, bring Brian Shaw in one of the videos please 🙏
Skull overs are glorious. I made this adjustment myself a few weeks ago and the difference I’ve felt is substantial
Menno is one of the best experts out there
Not a lot of people here in the Netherlands nobody will agree with this statement. It’s pretty odd to see him on this channel. But maybe you’re right, looking at his arm size he must do something right 😅
@@royalrandomness777 Was that sarcasm?
@@royalrandomness777 Gozer is flinterdun.
@royalrandomness777
Dude. For real. I do think a lot of stuff he says is good, but it's hard to take it seriously when he's rocking 15" arms. He seems like the type of guy who spends all his time worrying about technique instead of moving weight. For his training age, his physique is really, really underdeveloped.
I've done a lot of incline curls and bayesian curls and gotten great results, these exercises do work. So maybe this guy just has an eating disorder and is afraid to bulk up (seriously).
@@DCJayhawk57 I would mostly blame it on his programming and overcomplicating things, or he just doesnt care? I dont know..
Really appreciate him bringing up the elbow issues..I have chronic tendonitis from my youngin' days of 6-7 day/week programs, so have to be very mindful with the amount of tension that affects both of my elbows. Thanks a lot for the info, Mike. - Also Mike
This is weird, I've been doing those leaning back curls as a warmup for months because i just naturally found it stretches my bicep and warms it up really well and it just felt good... i've never tried it with any serious weight though so i might start giving it a go.
Same haha. I have a dumbbell at my desk for concentration curls and I also started leaning back a bit, just feels much better and really sauces your biceps.
Thanks4sharing a much better version! The skewed spine bench barbell concentration curls hurt my eyes just thinking what it would do to my spine.
Yeah, I’ve always done concentration curls with the lean back. If you train enough, sometimes you naturally seek out the tension automatically. And we don’t need a study to figure it out 😂
That's awesome content building my 43y body like never before. I am literally amazed at how quality of the techniques improved my trainings. John Shreeve and Dr Mike are must to follow.
Thing is I hate doing single arm stuff cuz it takes even longer
I agree. I prefer standing up, leaning back a bit on a door frame to get a similar effect
The first exercise you can do with both arms simultaneously
Use a small straight bar. Doing single cable curls usually results in not that great form.
I don’t mind it as much, but fuck single leg work
Can be done in same time.
Eg right arm first set finished, set rest timer,, start left arm set immediately, when left set finished wait for right arms rest time to finish then repeat . Its just alternating sides and having given enough rest time to complete 2nd arms set within 1st arm rest period. If you set the rest times consistent between the sets both arms will get the same rest time
Same on any unilateral work but on legs it can get tougher, especially stuff like RFESS where the elevated "resting" leg is still getting taxed
Menno's suggestions on Bayesian curls are truly amazing. I've tried every curl variation over the years and never got a decent pump. His Bayesian variation just torches my arms so that I have to fight through the pain to finish my sets but they really do the trick. Try them if you've ever had a problem getting your biceps jacked. Added them to the RP program to replace all their standard curls. Tell Dr. Mike to upgrade the program to have them as an option.
Never fight through actual PAIN. Soreness from them being taxed is fine but "PAIN" that is sharp/acute indicates muscle issues. Be safe, brother!
Longtime fan of Menno, man is brilliant, love this duo. Hope to see more of him in the future.
The leaning concentration curl is amazing! I already loved that exercise, but leaning makes it WAY better. Thank you!
Do a review of Arnold's blueprint for mass video. You did Chris Bumstead, now do the greatest bodybuilder of all time.
6:54 - 8:02 is the most valuable information for anyone lifting weights that there is anywhere. High effort, dedication and cosistency. If youre not born to look like arnold, its just not going to happen. Compete with yourself, and youll make the gains.
Skull crushers have been the best exercise for my triceps hands down, never do I get elbow pain. What I like about exercise is that there is constant tension top to bottom and throughout the rest of the motion.
Totally random, have you ever used that cybex tricep extension. There is no better exercise for triceps imho. I know that’s a bold statement, but I literally just bought one for my basement. Crazy because skull crushers are good for me, not great. Glad they’re working for you.
What about dips?
@@mixedmartialoddest For me, it pulls on my shoulders when I try to get a deep stretch. I’m talking about the ones where you just grab two bars, neutral grip then hop up and dip.
Now if I do it with a couple benches, palms facing backward and feet on the other bench, that’s amazing for my triceps. I can put a few plates in my lap and it’s just a great stretch. Shoulders are safe. But ultimately you gotta do what you feel best. If you really feel dips, I would keep them around.
@@ugk26 I like the dip machine, too. I checked out that tricep machine you were talking about and I just used something like that for the first time a couple weeks ago. Immediately didn't like it. Different strokes, brother. Whatever works for you is the best thing to do.
What exactly do you consider the "rest of the motion" if it is not included anywhere from top to bottom?
These videos are so great dr.mike has made me realize the importance of not just moving big weight around at a controlled rate but also the stretch aspect in order to get maximum gains.
Gekoloniseerd, the Dutch accent is heavy with Menno 😂
I just learned that “no bueno” is a Dutch saying. 😃
Lol honestly though his accent isnt that bad, better than most I'd say :P
Been doing the cable exercise for awhile, but this added information that may actually help. Will definitely be updating mine to include his approach.
Dr. Mike going in for a hug but then getting offered a handshake lmao, I felt that.
another good exercise is slight reclined dumbbell curls. Its essentially the leaning concentration curl. I love them and even going light you get suchhhh a good workout on the biceps
I was doing that back leaning concentration curl WAY back in the 90s and people said I was doing concentration curls wrong. I hated the preacher curl setup at our school gym so I did this modification because it felt better.
TIL "Skullovers" had a name. I thought I was being slick doing a skullcrusher and throwing in a lat pullover in the same movement because I use roughly the same weight for both and I'm already in position. LOL! I actually go fully into lat pullover territory to get the stretch part of the lat, then tricep push it up to complete the skullcrusher. Its like a lengthened partial lat pullover/skullcrusher combo move.
I invented a bicep exercise, doing it on the lat machine, seated facing outwards, elbows against the PAD(that holds legs in place while doing a lat pull). Rocking back and forth while curling(Going backward when arms are straight.). Try it once. Not only gives a mean pump but I've also seen growth.
There is still tension on the triceps 8:45 you’re training the shoulder extension component of the long head
Thanks, Dr Mike, for giving us this very clear and concise overview of the importance of presenting active Tension on the Biceps at the bottom, starting point, of a Biceps Curl. Also, my huge Thanks to You Bud, Meno, for taking his time to demonstrate the proper biomechanics of this great technique. BRAVO, Gentleman!
Hi Mike, sorry to bother, i wanna ask you something
I've been doing the Thor workout that you explained in a video, but there is something that didn't quite understand, on priority days, should I upload Sets on every exercises every week even if two sets with uploading reps and weight feel fine, or just when the exercise stars feeling really easy.
Thank you for all the information that you give us!
I'm also doing it! Finished week 2 and had first session of week 3 today. I upped my sets for the first time today, on every movement for priority day 1. I don't think you need to do it every week, and it'a not even about it being "easy". Remember, you're training within 0-3 RIR so no single set should feel easy anyway. It's more about having very little pump last session, and having had no or very little soreness before you hit that muscle group again (in 48 hours). For me this happened last week in bis, tris, back and shoulders, so I bumped everything up by one set today, definitely gave me a better pump. Now I'll see how I feel tomorrow in terms of soreness. BTW, I've also been increasing the reps and weights too, by one rep and minimal load increase pretty much every movement and every session.
@@greyknight5168 that's great, I've being uploading reps AND weight yo, but sets only in a few exercises, AND just in the 5th day, that's why am asking
@@Tincho25 That's perfectly fine, no need to add a set to EVERYTHING on prio days. Just do it for movements where you start losing pump and not having even moderate soreness the next day. Bump up a few movements, then see how you feel that week. It's great to have that flexibility.
@@greyknight5168 but i am a Little worried about total weekly volume, because in other videos Dr Mike Said that you should upload volume in sets for every muscle every week to grow, and if i stay just with the volume on sets, but dad weight and reps, maybe i am short on volume
@@Tincho25 I think that's a misunderstanding. Volume is sets × reps × weight. If you increase reps and weight, you are also increasing volume. On the other hand, adding sets is the easiest way to increase volume compared to reps and weight. Unless you are Superman and can keep adding reps AND weight forever, while keeping great pumps and soreness, you will be forced to increase sets anyway. Remember, the point is to provide a hypertrophy stimulus, and you use soreness and pump as proxies for that. I was forced to up the sets in the third week because despite adding reps and weight, soreness and pump went down compared to week two. As long as you keep your proximity to failure or increase it (3-0 rir), you will have no choice but to add sets. Whether you do it every week, or every other week, should be auto regulated based on your pump and soreness. Upping sets on a fixed schedule just for its own sake is not something that Mike & RP recommend currently, as far as I am aware having seen many recent podcasts and videos from them. Even this very video, explicitly says that you are to increase sets under the right conditions, and not just automatically.
Great tips. I used to do all kinds of variations on the cables. I liked to use cable cross overs both up high and down low to do simultaneous bicep curls and it got me super pumped.
We don’t have to kiss right now
This is awesome dudes, probably the first exercise where I actually feel my biceps working the hardest, not my forearm.
With the Skull overs it's the full package.
Thanks.
Jesus is King ❤❤❤❤✝✝✝✝
I like the fact that Menno is focused on putting good tension on the starting/lengthened position, not necessarily stretching as far a humanly possible, which some people now seem to be pushing. These skull overs are something i came to naturally because indeed the 'strict' version screwed my elbows. Done like Menno these are no 1 triceps exercise, especially for the long head.
But why does he look so small tho
Natty, not so wide clavicles, genetics might not be in his favour or just haven't been training for long seriously. And just genarally lankier
Because he's not on gear and he's about 8ft tall
Cause not everyone is on tren .
Because he's tall. Imagine a 5' 10" guy with the same circumference arms.
His advice is bs.
first time doing bayesian today, biggest pump I ever felt . insane!
If he knows all this why don’t he have no muscles
What kind of retarded logic is this
Behind the back cable curl is for me the best. time under tension plus stretch and you don't need a heavy weight. what more could you want great video 👍
Have seen a video of Menno where he explains Bayesian-Curls, a few weeks ago and I tried them. My favorite Biceps exercise, now. ❤
I did those leaning concentration curls already, feel great.
This is very informative.
I can actually feel the muscles being used in my arm, while just watching him. I can mentally feel the change. I liked it, and will incorporate. Thank you
Dr Mike gushing over Menno was so sweet ❤
the cable curls have been a revolution for me....never felt so pumped in my biceps after a training
my brain has struggled with this exact tension issue on he bicep for months now. now that im more educated. the bottom of a curl has zero stretch. even the reverse curl on cable machine doesnt give me a good stretch. only a preacher has gotten me what i wanted. good video.
Gymnasts have known for a long time, straight arm movements where the biceps has to resist elbow hyper extension are awesome for the biceps. This is good stuff about getting that deep stretch at the bottom under tension
I've been doing a variation of the skull overs for a little while now because of the research on stretched tension. Incline skull overs. Usually, sit backward on a preacher curl bench and get to my desired incline, and do the same skull over technique. By far, the greatest exercise to help with my tricep growth.
This video is extremely satisfying from a physical therapist's POV.
I will try to incorporate the concentration curls and skull crusher variant into your all body dumbbell workout tomorrow Mike. Thanks.
Did the leaning concentration curls today, wasn’t sure at the time but been feeling my biceps all day
did the women at the gym feel your biceps?
I'm glad I intuitively was doing these cable curls and actually posted a video on my channel. I still think triceps on cables feel better than dumbbells or a barbell in my opinion
Dr Mike and his alter egos… he’s a terrific actor
Basically get a significant stretch on every eccentric for every muscle group you train for optimal growth.
I use the cable variation described in this video already. Not because I know anything about the science, but I never 'felt' the muscle working with barbells etc. and trial and error led me to this cable variation really get my biceps pumped and fatigued. Great to know I am doing something correctly haha
The lean back concentration curl is awesome. Feels like I am working a part of my bicep I never have. The stretch and pump would make my girlie arms huuuggee..
Arnold was an artist. He wasn't just a weight lifter and "good genetics". He would literally look at specific muscles that needed to be worked to create aesthetics and proportions. And if one muscle was an inch too big he would have to train others to compensate size wise. He arguably has the greatest body of all time through understanding how to hit specific muscles. I think too much attention has been put into this exact science behind it, yet the guys with the best bodies are the ones that did it the old way. So how does that make sense 😂
Hope this becomes a series. Thank You!
Real talk, finally.
Skull over on a slight decline. Increases tension over a longer ROM.
Good to see Menno on!
Love it! Thanks!!
I have all 3 in my workout program already feels good man
6:40 I mean at this point you can just adjust your bench and make it inclined. That certainly would feel better on your spine compared to twisting it like that while sitting and leaning/turning that far.
Astonishingly good outro
F'yeah... after watching Dr. Mike's Full ROM videos i started doing Dumbell curls just like this about a year ago.
I agree with Dr. Mike about Menno, He is brilliant.
This is cool. Cant wait to try them!
I feel like my youtube recommendations are tailored to my split and just showing me RP videos to match the day
i swear everytime dr mike posts i feel like ive always been training the wrong way
Nice to see Menno again
your humor is so underrated
Can we take a moment to appreciate how good Dr. Mike's Arnie impression is?
You know the preach is real when Mike just shuts up while Menno is talking
Man like menno out here doing it on yt like our boy dr mike. I love that concentration curl variation. Looks gnarly
as a fellow dutchy and fitness enthousiast i approve this video. more please.
For biceps the most effective thing I ever did for me was using one arm dumbbell curls with a few added details. You want to stand and lean a little forward and with the other hand on the back of a chair support yourself. This allows the bicep not to be stretched at all when hanging down with the weight. Just to be careful. Then you use not the outerhead but the inner head, in other words, shy away from using the outerhead at all. I'd say outerhead stuff that just causes injury eventually, same thing with the preacher curl. Also it's important to not get out of breath even on a onearm arm curl. Be sure to pause and breathe maybe a couple times if necessary or more at the bottom. You can keep contracting much better if you don't start to breathe heavy. I doubled the weight I could arm curl for 100 reps in a row and you know that quickly resulted in bigger arms. It was weird I had never been able to do that much weight that number of times before the added tricks.
You realise that almost the entire point of this video is that you should have bicep stretch at all points during the rep for best results? Also 100 reps in a set is almost certainly not the most effective rep count as detailed in multiple other of Dr Mike's videos. What a strange comment.
Bodybuilding isn't really a science is the problem. Just detailing my practical experience in what was effective, but different people and arms probably respond different. I didn't even get to give my opinion on triceps. For me I actually got bigger on 100 rep exercises. When I started I did the typical heavier, lower rep, higher set stuff. There are many variants. What's really different is not to count reps, sets, even weight. But I should add I was somewhat heavier muscle wise than average but didn't do the gear.@@themorah
I applied exactly this independently a few months ago with striking activation and stretch. If you lean progressively and slowly into the curls especially, your weight max will DROP dramatically but you'll notice great gains. Wild.
This is awesome...... the youtube algorithm showed a reel about some fitness people talking about how male gymnasts get such huge biceps, and they were told was gymnast do a lot of holds in the stretched position and pelican curls. I was like awesome cool, then I tried doing it, and quickly was like yea...this is really really really hard to scale/load and start off, if you are my size (225lbs). The Bayesian curls are the perfect substitute, as they are the same movement pattern as pelican curls....Thanks !!!!!!
Definitely gonna try those concentration curls and skull crushers 💪🏼💪🏼🤙🏽
For skull crushers/overs. Do try a slight incline on a bench (minimal) and don’t bring the bar to the top of your head. Tension in all positions.
Thanks! Love the skullover idea!