Bicep training gets a bad rap because so many people focus on them as aesthetic “beach muscles” rather than the functional uses. I actually think it’s very helpful to do since it’s a big part in so many movements.
Functional for what? Half my strength would be sufficient for everything I do. Unless you're an athlete strength training is always about aesthetic or showing off.
@@MrCmon113 Someone was never picked by the teacher in 3rd grade to pick up the chairs or had a hierarchy centralized around who can pick up the most desks/ chairs in middle school.
@@MrCmon113 I respectfully disagree, but appreciate your personal perspective. Everyone can benefit from strength training to improve their quality of life in innumerable ways, help reduce risk of injury (largely due to core strengthening & ability to activate the core to protect the lumbar spine), & greater ability to perform everyday tasks easier. There’s also multiple health-related reasons to participate in a strength training program, & that list is too long to list here.
Shattered my elbow head when I was 18 and got a radial head replacement, been lifting and doing carpentry without issues for the past 7 years but kinda overdid it on the supinated curls. Recently have a bad bout of tennis elbow I'm working to fix now. Looking forward, this video is very helpful, I don't want to ever give up lifting or my day job but it's clear I need to focus on avoiding injuries in the future. A well balanced and strong arm I think is the best course of action. My doctor is confident that there's no finite weight limit on my elbow (unlike a total elbow replacement), but it is more prone to injury (and arthritis later) If I'm not carful.
Thank you for all this info my dude. I snatched up your e-book and the audible book I learn best when I read and listen at the same time. I'm going to be implementing your program into my survival fitness videos series on my new channel, I won't give away the details of the program, just an overview. I'm excited to start training for movement. The squat, bench, deadlift, and overhead press get boring. implementing calisthenics and bodyweight training is super exciting.
I was doing many of these excersizes until I tried to do some chin ups without warming up or stretching and injured something in my right arm now I can't do chin ups or heavy curls without intense pain in right arm close to elbow joint forarm
@@mlg_bob_ross8185 yeah right you cant do that what is possible is to put together a bunch of styles you cant really create something new for humans have on average 2 arms 2 legs so there are only so many ways you can apply a technique there are no "new" techniques they are just rediscovered although the applications and methods might be different there is no use in re inventing the wheel.
A girlfriend of mine recently dropped while bouldering and partially teared her left outer ankle ligaments. I remember you had mentioned barefoot running and other stuff but a BULLETPROOF your Hands and Feet video would be really interresting for injury prevention and martial artists performance alike! :D
I used to look down on isolation stuff for the biceps as well. Then I got into bjj, and my perspective on them completely changed. I consider grappling one of the most functional activities, and isolation work for the biceps goes a long way in improving your game. I especially love the ring pullups.
Isolation work is important. There is an almost cult like mentality amongst lifters that it's useless. I dabbled in martial arts for many years ( want to start again) I remember my isolated strength helped in many occasions. At a judo club the whole class tried to unfasten my arms from a folded position whilst lying down, the only ppl who could undo me were the higher brown and black belts. During a session at a grappling class one guy commented that my arm was like a steel bar, he just couldn't get me in an arm lock. I also remember grappling a man that was like an immovable object at a catch wrestling session. He was complaining that his arms were aching from doing tricep supersets. Another case of those " useless high volume isolation workouts". Also. Don't forget hamstring curls! Another useless excercise apparently but utterly effective for grappling.
If you've got rings, gotta plug pelican curls. Probably my favorite biceps-dominant movement! It trains the biceps through shoulder flexion in addition to elbow flexion, which gives a huge stretch and a pretty unique range of motion if you are used to more traditional biceps exercises
They always leave the biceps sore don’t they. I like the eccentrics with the feet elevated, but I ran into the issue of not being able to elevate my feet much higher than the rings.
Pelican curls and planche push ups on rings can give me so much pump that it somatimes feels like my skin wont be able to hold the muscles and it will peel of :D
"It's useful for... whether you're getting someone in a headlock..." I love this. Every single video. As a Jujitsu practitioner, this never fails to pique my interest and grab ,y attention every time. xD
highly recommend anyone interested in becoming the best version of yourself to buy Adams book, the amount of work that has been put into it is astounding, it covers anything you can think of!
I found the circular biceps curl particularly good, and it's become my current favorite. Applying the same principle to shoulders, combining lateral raise and front raise. I like your stuff very much.
Well I don't know about any of you guys but I've always heard that bicep curls are not functional anyone who says that has never worked a day in their life doing hard manual labor I've spent years doing construction automotive and I'm going to tell you right now bicep curls for life
Just want to shout out the Excellent, Heroic sounding synthwaves that charge along in the background of the video. 👍👏 I am a massive fan of the genre but dont recognize the opening track that plays behind the opening minutes of the video. I love it, and if you read this, can ya mention what it is? Id love to get that in my ears as I train myself to these exercises!
I wish you could talk about David Goggins' mental strengthening methods and how it could/can shape a person to perform better academically, physically, and or in whatever they want to do. Love you channel so much! Keep up the great work!
Good to see you on the boxing heavy bag: I also follow a boxing routine shadow boxing with dumbells 5 min then a bit lighter, 5 min, then with just the gloves 5 min, adds speed as feels lighter. This shadow boxing with weights must work the biceps and a number of other muscles? although I couldn't tell you which ones!!
First of all, Function follows form, your body reflects what you do, your diet, your training, your sleep habits etc… If you see the Great Gamma 110kg 5’6 man he ate at least 10,000 cal daily and did a load of high rep calisthenics in combination with pushing trees and wrestling people just as or even heavier than him, so yeah start eating more, but also I think BJJ also helps you to build muscle, it’s gives you greater blood supply and tendon strength which are essential to determine your muscle building potential, plus BJJ is about moving with speed and power explosive fibers, it’s just diet, and adding some High rep calisthenics Hypertrophy work, cardio enhances insulin sensitivity which allows your muscle to be more sensitive to Insulin Like Hrowth Factor which equates to growth, plus the aggressive nature of the sport leads to constant muscle damage which goes like peanut butter an jelly with high rep pump training(it sends blood to repair the damaged area, greater hypertrophy)
i heard strongman training helps you become strong without getting too big? is there a way to do that stuff at-home (small space) without using huge tires or boulders?
...How would you do heavy stuff without having heavy stuff at home? And strongman is litterly -> Become big so you have it easier lifting bigger weight. But strength training in general doesnt get you "big" as fast as bodybuilding
Thank you so much for pointing out why my elbow is hurting. I'm just having trouble doing the circles without changing my wrist position, is that a bad thing?
I’m not saying that Training Biceps is not functional, because in the end everything is functional or ends up helping performance in someway, either by aiding recovery or work capacity or enhancing your performance directly, that said Bicep Curls are great but more for resilience, robustness and blood flow for the biceps, since in most athletic endeavors the biceps works isometric Ku under super heavy loads(doing a princess carry, arm wrestling, a Hook Punch, a Choke, When you are in an arm Lock, Pitching, a tenis swing) most of the examples listed do not work in the same range as the bicep curl, which is why I like Straight arm exercises like Lean Planche, Carrying someone, trying to lift something unmovable with my arms bent, tugging something, etc… for actual bicep transfer, Bicep Curls are mostly to overload that muscle(stronger tendons, ligaments and bones in a very targeted matter) as well as enhancing blood flow to recover since the lack of proper contraction from athletic endeavors.
Video is great as always. What would a green arrow training program look like? as an archer myself would be interesting to see what you would come up with
Great information! I recently added a lot of Biceps and Triceps volume to my workouts as I began to feel a little too torso dominant in my moves. My go to exercises are hammer curls for strength, pronated for forearm extensors, supinated wide grip for Bicep and straight arms for the tendons and arm flexion.
Picking up and carrying anything awkwardly huge uses the biceps all the time. Ask construction workers picking up 2x4s manuvering through doorways etc.
7.13, Best part of your Video is watching you say hi to your Daughter 🙏🏾 Thankyou for all your great info on keeping fit and healthy, Blessings from New Zealand 🇳🇿
say I'm gonna need to try those circular curls! and also the ring chinups! I added the ring bodyweight rows a while back because of your high marks for that exercise and yeah it is def a good one! one of the best bicep exercises I've ever tried was the 1-rep 60 second chinup (30 seconds up, 30 seconds down) they are brutal and to really finish off the bi's after you've finished your 60 second rep, immediately grab a barbell with about 50% of your usual weight and rep out with that to failure to totally torch the bi's.
do you think planche pushups can build biceps standalone...2nd question..do you think straight arm excercise increase overall bicep size..for a person who only does pushups..can this be a missing link to improve pulling muscles
Hey, great video. However, I would like to buy your book, but the system doesn't allow me to pay with credit card, only through PayPal, which I don't have and don't intend to have.
Although I m a big cali fan boy, I don t understand why soo many people think that body weight training is super functional, while free wights aren t. Calisthenics is not even that functional uless you do parkour or breack dance, on the other hand EVERYONE has to pick stuff from the ground(deadlift) and hold it in his curled biceps
I'm not really a fan of lifting weights anymore. I realized through calisthenics, it's impossible to injure yourself when doing reps to failure. It's doing pull ups, push ups or dips until you cannot. There's no way to over do it, either you can do the motion or not. You'll never accidentally lift too much weight. Always be super aware while lifting.
How do you feel about over head dumbell presses. I've started combining those with squats by performing each rep at the top of each squat rep using a neutral grip throughout the motion.
Hey Bioneer, I think you'd benefit a lot from working your transverse abdominal muscles when you're doing certain ab exercises. You seem to have a case of bloated abs. Here's a vid by Athlean X that's like 5 years old on it ua-cam.com/video/kghVlbG3khs/v-deo.html
Bicep training gets a bad rap because so many people focus on them as aesthetic “beach muscles” rather than the functional uses. I actually think it’s very helpful to do since it’s a big part in so many movements.
Functional for what? Half my strength would be sufficient for everything I do.
Unless you're an athlete strength training is always about aesthetic or showing off.
@@MrCmon113 just because you live a pansy lifestyle and never have to do hard work or lift heavy shit doesn’t mean everyone else does
@@MrCmon113 Someone was never picked by the teacher in 3rd grade to pick up the chairs or had a hierarchy centralized around who can pick up the most desks/ chairs in middle school.
@@MrCmon113 I respectfully disagree, but appreciate your personal perspective. Everyone can benefit from strength training to improve their quality of life in innumerable ways, help reduce risk of injury (largely due to core strengthening & ability to activate the core to protect the lumbar spine), & greater ability to perform everyday tasks easier. There’s also multiple health-related reasons to participate in a strength training program, & that list is too long to list here.
@@MrCmon113 I reverse curl 40 pound pallets everyday at work, definitely can be functional
Shattered my elbow head when I was 18 and got a radial head replacement, been lifting and doing carpentry without issues for the past 7 years but kinda overdid it on the supinated curls. Recently have a bad bout of tennis elbow I'm working to fix now. Looking forward, this video is very helpful, I don't want to ever give up lifting or my day job but it's clear I need to focus on avoiding injuries in the future. A well balanced and strong arm I think is the best course of action. My doctor is confident that there's no finite weight limit on my elbow (unlike a total elbow replacement), but it is more prone to injury (and arthritis later) If I'm not carful.
Those runner curs are so dope
Thank you for all this info my dude. I snatched up your e-book and the audible book I learn best when I read and listen at the same time. I'm going to be implementing your program into my survival fitness videos series on my new channel, I won't give away the details of the program, just an overview. I'm excited to start training for movement. The squat, bench, deadlift, and overhead press get boring. implementing calisthenics and bodyweight training is super exciting.
Side note. You have a great naration voice for audio books, I feel the confidence and conviction in the words. Must be the accent. Sooo British.
Great video brotha!👍👍💪
Good info. thanks
I was doing many of these excersizes until I tried to do some chin ups without warming up or stretching and injured something in my right arm now I can't do chin ups or heavy curls without intense pain in right arm close to elbow joint forarm
Thanks. Where did you buy the rings from?
"If you think bicep curls are useless, then you obviously never wrestled" - Bruce Lee
Bruce lee never wrestled lol
@@comosediceesoo681 before he tied we was literally writing is own grappling style.
@@mlg_bob_ross8185 yeah right you cant do that what is possible is to put together a bunch of styles you cant really create something new for humans have on average 2 arms 2 legs so there are only so many ways you can apply a technique there are no "new" techniques they are just rediscovered although the applications and methods might be different there is no use in re inventing the wheel.
I was gona say that lol
@@comosediceesoo681 Brazilian jujitsu says otherwise.
"Boom, my tops off"
So unnecessary but bloody hilarious.
im dying lmaoo
“Boom my tops off”, yup, I was wondering when the video was gonna start
@Top Lobster Lol, fuckin ay that's funny
Your child's cameo was the greatest and cutest ever.
Me:
-Bicep curls are useless and nonfunctional
The Bioneer:
-Did somebody say bicep curls?
Bioneer: "boom, my tops off"
Guys and girls alike: 🥵
looking for this comment
Yep
Things the Bioneer can say in his back yard and its fine...I say it in the coffee shop and I'm asked to leave..
A girlfriend of mine recently dropped while bouldering and partially teared her left outer ankle ligaments. I remember you had mentioned barefoot running and other stuff but a BULLETPROOF your Hands and Feet video would be really interresting for injury prevention and martial artists performance alike! :D
A girlfriend? How many you got dude
@@theliberalnationale5737 Just two :)
I used to look down on isolation stuff for the biceps as well. Then I got into bjj, and my perspective on them completely changed. I consider grappling one of the most functional activities, and isolation work for the biceps goes a long way in improving your game. I especially love the ring pullups.
I'm in the same situation. The longer I do bjj the stronger I want my back, biceps, and hip flexors to be.
Isolation work is important. There is an almost cult like mentality amongst lifters that it's useless. I dabbled in martial arts for many years ( want to start again) I remember my isolated strength helped in many occasions. At a judo club the whole class tried to unfasten my arms from a folded position whilst lying down, the only ppl who could undo me were the higher brown and black belts. During a session at a grappling class one guy commented that my arm was like a steel bar, he just couldn't get me in an arm lock. I also remember grappling a man that was like an immovable object at a catch wrestling session. He was complaining that his arms were aching from doing tricep supersets. Another case of those " useless high volume isolation workouts". Also. Don't forget hamstring curls! Another useless excercise apparently but utterly effective for grappling.
I will definitely work curls back into my routine for sure.
If you've got rings, gotta plug pelican curls. Probably my favorite biceps-dominant movement! It trains the biceps through shoulder flexion in addition to elbow flexion, which gives a huge stretch and a pretty unique range of motion if you are used to more traditional biceps exercises
The stretch I get on my biceps with pelican curls is crazy! Highly recommend it.
They always leave the biceps sore don’t they. I like the eccentrics with the feet elevated, but I ran into the issue of not being able to elevate my feet much higher than the rings.
@@jilim6455 maybe a weight vest is on option?
Pelican curls and planche push ups on rings can give me so much pump that it somatimes feels like my skin wont be able to hold the muscles and it will peel of :D
I credit the pelicans for my now rather strong biceps
"It's useful for... whether you're getting someone in a headlock..."
I love this. Every single video. As a Jujitsu practitioner, this never fails to pique my interest and grab ,y attention every time. xD
highly recommend anyone interested in becoming the best version of yourself to buy Adams book, the amount of work that has been put into it is astounding, it covers anything you can think of!
Just get Chong xies fascia Programm
Agreed! The content is astonishing, to say the least!
Thanks Adam for all these ideas, the circular curls are a completely new exercise for me!
New Bicep Curls added to the workout. Keep up the great content Adam !!!
I found the circular biceps curl particularly good, and it's become my current favorite. Applying the same principle to shoulders, combining lateral raise and front raise. I like your stuff very much.
I broke my ankle in my left foot and is there any video of yours that could help my recovery and make my ankle stronger
Well I don't know about any of you guys but I've always heard that bicep curls are not functional anyone who says that has never worked a day in their life doing hard manual labor I've spent years doing construction automotive and I'm going to tell you right now bicep curls for life
It's really the only thing you need, along with the hammer curl, to build good biceps. Vary the weight occasionally, that's about it.
7:13 , so adorable.
Absolutely!
Nice to see you watch PatMac! Would you say your videos are 'Basic Dude Stuff'?
The Bioneer content is soo good, I put the "like" before seeing the video
Just want to shout out the Excellent, Heroic sounding synthwaves that charge along in the background of the video. 👍👏 I am a massive fan of the genre but dont recognize the opening track that plays behind the opening minutes of the video. I love it, and if you read this, can ya mention what it is? Id love to get that in my ears as I train myself to these exercises!
Alternative title: Building Thighs for arms
I wish you could talk about David Goggins' mental strengthening methods and how it could/can shape a person to perform better academically, physically, and or in whatever they want to do. Love you channel so much! Keep up the great work!
He already did a Navy Seal training video we’re he talks about that kind of mentality, go check it out:
m.ua-cam.com/video/KGS0l-v8CzM/v-deo.html
@@martinlazarini2653 Thank you.
Dumbell Runners are a revelation!
Good to see you on the boxing heavy bag: I also follow a boxing routine shadow boxing with dumbells 5 min then a bit lighter, 5 min, then with just the gloves 5 min, adds speed as feels lighter. This shadow boxing with weights must work the biceps and a number of other muscles? although I couldn't tell you which ones!!
Thanks for the video, you always come in at just the right time as I'm about to train biceps. I now know what excercises I'm doing now
"Like Baywatch"
Uses a clip from one of the Rocky movies
Fascinating info with some really useful alternatives to general bicep curls. Many thanks...
I didnt want to workout today, then i saw this gem of a video and got motivated to workout💪
I do BJJ. And as weird as this may sound. I want the physique you have. It's impressive and looks athletic. Genuinely jealous
How long have you been doing BJJ? Attained your physique primarily from BJJ or with the implementation of additional resistance training workouts?
@@maalikfazal1406 I've been doing BJJ for 3 years now. And I lift weights 4 days a week (upper lower)
@@JD-ii5wr Last question, throughout those years have you been on a deficit/maintenance/bulk?
@@maalikfazal1406 mostly bulking. Because how many times a week I do BJJ (lots of cardio). So I feel I need to bulk to counter act that
First of all, Function follows form, your body reflects what you do, your diet, your training, your sleep habits etc… If you see the Great Gamma 110kg 5’6 man he ate at least 10,000 cal daily and did a load of high rep calisthenics in combination with pushing trees and wrestling people just as or even heavier than him, so yeah start eating more, but also I think BJJ also helps you to build muscle, it’s gives you greater blood supply and tendon strength which are essential to determine your muscle building potential, plus BJJ is about moving with speed and power explosive fibers, it’s just diet, and adding some High rep calisthenics Hypertrophy work, cardio enhances insulin sensitivity which allows your muscle to be more sensitive to Insulin Like Hrowth Factor which equates to growth, plus the aggressive nature of the sport leads to constant muscle damage which goes like peanut butter an jelly with high rep pump training(it sends blood to repair the damaged area, greater hypertrophy)
This channel always gives fun experiences to make working out better
Every female in the UA-cam Comments Section got instantly pregnant when he said "Boom! My tops off!".🤭
AMAZING ! as always .thank you for what you do.
I use a similar exercise with a kettlebell and a rope through the handle💪😎👍
i heard strongman training helps you become strong without getting too big? is there a way to do that stuff at-home (small space) without using huge tires or boulders?
...How would you do heavy stuff without having heavy stuff at home?
And strongman is litterly -> Become big so you have it easier lifting bigger weight.
But strength training in general doesnt get you "big" as fast as bodybuilding
You can watch The Bioneer's video "How to get strong without getting big?".
@@korcidiamond3623 idk i just don't happen to have tires, boulders, or logs nearby
Top tier play is to make your own sandbag
Water jugs filled with dirt and pebbles
Could we possibly get a Witcher workout?
Im always learning from your videos thank you
Let that moustache grow, dude... gonna look great onya
Do circular curls in a horse stance while breathing like Tai Chi
Informative video. Please do functional exercises for shoulders next. Thank you.
Good knowledge. Humble man. Great combination. Keep it up.
Hey bioneer, can you please make a video on stretching.
I am excited for that tricep video!
Increase in camera quality *question mark question mark*
Great video as always
Damn the vascularity on this dude 👀
I lowered my weights and did more reps trying to increase blood flow to that area hoping it will heal faster
Superb information as always. That slow dumbbell runner was excellent
Dude you are amazing. Just recently found you and your content is beautiful. Thanks for doing what you do, sir!
Outstanding! Thank you so much.
Such a creative channel amazing content
this dude is the best fitness youtuber .. i dig people who challenge the "norms". great info bioneer!
super clear explaination bro
💪
Situational awerness video
Please
Is it me, or are you looking more jacked than usual? It seems like your body fat % has lowered.
I had a sickness bug 😂😂 Thank you, though!
Thank you so much for pointing out why my elbow is hurting. I'm just having trouble doing the circles without changing my wrist position, is that a bad thing?
If it hurts take a rest
Truly yours is one of the best fitness channels on youtube. Very informative and functional.
Best natty body on UA-cam
Hi Adam, have you considered showing us your full workouts? I would love to see that!
I did all of them one way or the other, but my go to are weighted chin ups and weighted chin up holds.
I’m not saying that Training Biceps is not functional, because in the end everything is functional or ends up helping performance in someway, either by aiding recovery or work capacity or enhancing your performance directly, that said Bicep Curls are great but more for resilience, robustness and blood flow for the biceps, since in most athletic endeavors the biceps works isometric Ku under super heavy loads(doing a princess carry, arm wrestling, a Hook Punch, a Choke, When you are in an arm Lock, Pitching, a tenis swing) most of the examples listed do not work in the same range as the bicep curl, which is why I like Straight arm exercises like Lean Planche, Carrying someone, trying to lift something unmovable with my arms bent, tugging something, etc… for actual bicep transfer, Bicep Curls are mostly to overload that muscle(stronger tendons, ligaments and bones in a very targeted matter) as well as enhancing blood flow to recover since the lack of proper contraction from athletic endeavors.
Thank you for the information
I love these exercises but I don't know how I should put these in my workout program
Video is great as always. What would a green arrow training program look like? as an archer myself would be interesting to see what you would come up with
thank you very much for explaining the variations over traditional biceps curls.
Great information and ideas as always. I will definitely incorporate some of these moves into my training! Thank you! 🙏💪👑
What did you study in college? I'll be going off to college in a year and I love what you do.
He has all of it on his website. I think it was psychology for fitness along with personal training. Check it out
"BOOM my top's off!" 🤣🤣🤣
The movements that made my biceps explode was doing Back Lever Pullouts and Rope Climbs
Curls for the girls😤😤
This man never disappoints. So much incredible information packed into one video! Time to go build bicep peaks that would embarrass mount everest 💪🏼
5:17 yup that's my move
Great information! I recently added a lot of Biceps and Triceps volume to my workouts as I began to feel a little too torso dominant in my moves. My go to exercises are hammer curls for strength, pronated for forearm extensors, supinated wide grip for Bicep and straight arms for the tendons and arm flexion.
Thanks for the video. Love every one of them 🙏
failure?! oh no.....
Picking up and carrying anything awkwardly huge uses the biceps all the time. Ask construction workers picking up 2x4s manuvering through doorways etc.
7.13, Best part of your Video is watching you say hi to your Daughter 🙏🏾
Thankyou for all your great info on keeping fit and healthy, Blessings from New Zealand 🇳🇿
say I'm gonna need to try those circular curls! and also the ring chinups! I added the ring bodyweight rows a while back because of your high marks for that exercise and yeah it is def a good one! one of the best bicep exercises I've ever tried was the 1-rep 60 second chinup (30 seconds up, 30 seconds down) they are brutal and to really finish off the bi's after you've finished your 60 second rep, immediately grab a barbell with about 50% of your usual weight and rep out with that to failure to totally torch the bi's.
Thanks always enlightening keep up the great work
Your kid is getting bigger
Noob gainz 😂
Seeing a man like this today, warms my cold Serbian heart.
'Building big biceps is useful whether you're climbing... or whether you're getting someone in a headlock' made me laugh out loud.
do you think planche pushups can build biceps standalone...2nd question..do you think straight arm excercise increase overall bicep size..for a person who only does pushups..can this be a missing link to improve pulling muscles
Moore David White Mark Anderson Nancy
Sure but if you want bigger arms, fokusing on Triceps brings quicker results...
Hey, great video.
However, I would like to buy your book, but the system doesn't allow me to pay with credit card, only through PayPal, which I don't have and don't intend to have.
Although I m a big cali fan boy, I don t understand why soo many people think that body weight training is super functional, while free wights aren t. Calisthenics is not even that functional uless you do parkour or breack dance, on the other hand EVERYONE has to pick stuff from the ground(deadlift) and hold it in his curled biceps
I've enjoyed the running movement for both shoulder and deltoid muscles.
Many thanks for another illuminating video. Off topic: Do you read Berserk? It has teached me other ways of handling struggles in life.
I thinks sunglasses would make you a favor @FittLabb. You squint your eyes because you always train outside. Keep your eyes healthy too!
I'm not really a fan of lifting weights anymore. I realized through calisthenics, it's impossible to injure yourself when doing reps to failure. It's doing pull ups, push ups or dips until you cannot. There's no way to over do it, either you can do the motion or not. You'll never accidentally lift too much weight. Always be super aware while lifting.
what's the best workout plan to follow when you work from 7.30am to 6pm 5days/week ?
How do you feel about over head dumbell presses. I've started combining those with squats by performing each rep at the top of each squat rep using a neutral grip throughout the motion.
Hey Bioneer, I think you'd benefit a lot from working your transverse abdominal muscles when you're doing certain ab exercises. You seem to have a case of bloated abs. Here's a vid by Athlean X that's like 5 years old on it
ua-cam.com/video/kghVlbG3khs/v-deo.html