biceps short head works when arms in front of body: -spider curls -preacher curls -concentration curls -EZ bar cable curls Brachialis works when arms are in neutral or pronated grip: -rope hammer curls -db hammer curls -cross body curls -reverse body curls
I got skinny arms and my biceps actually widened a bit after I started doing pronated curls, I used to ignore them thinking didn't change a thing. Still skinny tho, but a bit wider.
Young man, typically I hate this algorithm fed shorts. Unlike most though, you are obviously training naturally - have great success in that and also understand the anatomy behind it.
The muscle in between bicep and tricep is actually called Brachialis. Brachialis railous is actually the muscle that connects forearm into upper arm which is gained by pullups easy
@@GeometryDashDyno nope that would just be Brachialis the forarm pulling muscl we are talking about the muscle in between tricep nd bicep which is in the arm known as brachioradialis known to help push up the bicep for a peak
@@ChamaUFC300 that makes much more sense. I've seen more growth in my brachialis from Pullups than any curl. The problem for me is that the brachialis on my left arm is more developed than the one on my right arm. Because I have one shoulder slightly internally rotated ):
@@ChamaUFC300 that's wrong. The brachioradialis is the forearm muscle which is grown with pullups and reverse curls. The brachialis is the "balloon" type muscle between triceps and biceps
1. is split a good schedule to follow as a beginner? 2. 2 weeks alr i need to add more weight? 3. 3sets of every exercise is good? All that for a beginner thanks
Hey! Not an expert, so I could be wrong, but I have a bit of experience; 1. Yes! splits are really good to keep track and order of your workouts. You can do any split that you think will work best for you. 2. Progressive overload is more of an instinctive process, so just listen to your body. Maybe if last week you could do 8-10 reps with one weight, the same weight will feel too easy this week, but more weight feels too hard; you can try slowing down your reps so instead of 8-10 you do 4-6 harder ones untill you're strong enough to get the same reps with more weight. 3. Yes! 3 sets is enough, but also consider how many exercises that target that muscle group are you doing every week. Try to not go over 25-30 weekly sets per muscle group and you'll be fine. Hope this helps! Good luck in your fitness journey :^)
Another great tip is working out in triceps as well, give that ripped and tough appearence to the arms. Me personally have 18 inch biceps, but they look cool, still I need to work harder on them cause a couple more of inches would look even better. Thx for your tips dude. 😎👍
it's about tension right. so you have to slow down the reps for the first few reps and then continue at a bit of a faster pace. but while doing this keep the contraction and squeeze as much as you can. keep the elbows planted and don't move them. people tend to move the shoulder slightly backward which causes slight movement with the elbow offsetting the bicep curl. keep it planted.
Best coverage of all muscles is preacher, incline and cross body. If you do preacher and incline on pull day 1, you can do cross body hammer and cable curls on day 2 (or cable Rope Hammer if you want 2 that focus on the brachialis)
let s say you choose 2 of these exercises.. do you do 4 sets each to failure? if so isn't too much? if I do 2-3 sets to failure of any exercise I m pretty much done.. what you think? great content by the way thank you 🙏🏻
so my biceps and nutrition has been an issue as far as growth. after you train biceps, should i chug a protein isolate right after? or should i eat a regular high protein meal, protein shake later as a snack?
Well that gave me good peaks but not enough width. So im thankful for learning excersises like the across body curl for brachialis. Just cause you dont have to do it, doesnt mean no one has to
@@ScooterFredL You need to train your triceps. They make up the most of your arm. Typical mistake is to only focus on bicep and hammercurls, which will give you nice peaks, but hardly any width.
@@danieljohnsonthejetpackman1456 i have problems getting a good pump for triceps with dumbbells.. do you have a favourite excercise for a good connection with triceps?
@@ScooterFredL lay down on the ground (or bench), arms parallel to your body, and lift the dumbbells straight up. Another one is while sitting or standing, and lifting dumbells straight up. There is plenty but its hard to explain. Check youtube for triceps exercises with dumbells. Also do pull ups. Very importantand effective for triceps
I'm a skinny skinny girl, I can do overhead shoulder presses with 15lbs and now 20lbs! But I can't do bicep curls with the same weight at all. I'm worried I'm overcompensating with my shoulders, how should I improve this?
![[Live] : ONE 168 วันนี้!! "โจนาธาน vs ซุปเปอร์เล็ก"](http://i.ytimg.com/vi/0jIN65KgJsI/mqdefault.jpg)
Long story short: Just do all kinds of curls.
Thats not the case little jimmy 😏
@@Moonstomper76 dude's name is literally Patrick Lee and out of all names you pick Jimmy, dude what the hell
@@Boomshteck calm down jamal
@@kek8230 **aggressively pulls out the 9**
Right
He had the whole gym as his house
Lollllll
Lmao yee
Hell yeah and his gym membership is free he doesn’t have to pay any money
@@coolgainz9307 Well, he had to pay for the equipment.
@@althaincarandir8970 Oh yeah I agree
biceps
short head works when arms in front of body:
-spider curls
-preacher curls
-concentration curls
-EZ bar cable curls
Brachialis works when arms are in neutral or pronated grip:
-rope hammer curls
-db hammer curls
-cross body curls
-reverse body curls
Literally ALL curls are done in front of your body bruhhh 🤦♂️
@@IcyRobinSeated curls? Incline bench curls? behind the back cable curls?
@@IcyRobinNope. Try again.
What about long head
Thanks man
I got skinny arms and my biceps actually widened a bit after I started doing pronated curls, I used to ignore them thinking didn't change a thing.
Still skinny tho, but a bit wider.
what is pronated curls?
@@adityakhatri2413 when your palms are facing the ground is called pronation, when they're facing the ceiling it's called supination
Very nice. Keep it going
That’s good but if u want big arms work ur triceps cuz the triceps makes up 2/3 of ur arm
@@therealg2563 supiii
Young man, typically I hate this algorithm fed shorts. Unlike most though, you are obviously training naturally - have great success in that and also understand the anatomy behind it.
This man is single handedly making me shredded
Great information on all of your short!
Your content is very useful, keep em coming.
The muscle in between bicep and tricep is actually called Brachialis. Brachialis railous is actually the muscle that connects forearm into upper arm which is gained by pullups easy
Aren’t you talking about the Brachioradialis in the forearm
@@GeometryDashDyno nope that would just be Brachialis the forarm pulling muscl we are talking about the muscle in between tricep nd bicep which is in the arm known as brachioradialis known to help push up the bicep for a peak
@@ChamaUFC300 that makes much more sense. I've seen more growth in my brachialis from Pullups than any curl.
The problem for me is that the brachialis on my left arm is more developed than the one on my right arm. Because I have one shoulder slightly internally rotated ):
@@ChamaUFC300 that's wrong. The brachioradialis is the forearm muscle which is grown with pullups and reverse curls. The brachialis is the "balloon" type muscle between triceps and biceps
@@MrDitkovich they both have the same name the one in between tricep and bicep just has railius at da end bro
1. is split a good schedule to follow as a beginner?
2. 2 weeks alr i need to add more weight?
3. 3sets of every exercise is good?
All that for a beginner thanks
Hey! Not an expert, so I could be wrong, but I have a bit of experience;
1. Yes! splits are really good to keep track and order of your workouts. You can do any split that you think will work best for you.
2. Progressive overload is more of an instinctive process, so just listen to your body. Maybe if last week you could do 8-10 reps with one weight, the same weight will feel too easy this week, but more weight feels too hard; you can try slowing down your reps so instead of 8-10 you do 4-6 harder ones untill you're strong enough to get the same reps with more weight.
3. Yes! 3 sets is enough, but also consider how many exercises that target that muscle group are you doing every week. Try to not go over 25-30 weekly sets per muscle group and you'll be fine.
Hope this helps! Good luck in your fitness journey :^)
step one: grab 2 exercises
step two: train to failure
step three: geyns
Short Head-
1) Spider Curls
2)Preacher Curls
3) Concentration Curls
4) Easy Bar Cable Curls
Brachialis
1) Rope Hammer Curls
2) Dumbbell Hammer Curls
3) Cross-body Curls
4) Reverse Curls with a barbell or dumbbell
Wait where is the long head
Easy and short definitely helps a ton thanks man 🤙🏻
Another great tip is working out in triceps as well, give that ripped and tough appearence to the arms. Me personally have 18 inch biceps, but they look cool, still I need to work harder on them cause a couple more of inches would look even better.
Thx for your tips dude. 😎👍
Excellent content and the narrator sounds really really good 😇 God bless you Guys 🇮🇪☘️🇮🇪☘️🇮🇪☘️🇮🇪☘️🇮🇪☘️☘️🇮🇪
This dude actually makes sense👍🏼
i need to look like this on new years
Go for it brotha.
Your a beast man keep it up!💪😈
I stopped training biceps because they’re so damn easy to grow and my other muscles can’t keep up.
it's about tension right. so you have to slow down the reps for the first few reps and then continue at a bit of a faster pace. but while doing this keep the contraction and squeeze as much as you can. keep the elbows planted and don't move them. people tend to move the shoulder slightly backward which causes slight movement with the elbow offsetting the bicep curl. keep it planted.
All about time under tension
Shredded Max best Max era
Nice i just started working out consistently and its good to here my bicep routine is solid. Love preacher curls and hammer curls.
Fun fact, your overall arm width would be much better if you do more tricep growth exercise.
Best biceps hard work pays you off instantly extremely
Best coverage of all muscles is preacher, incline and cross body.
If you do preacher and incline on pull day 1, you can do cross body hammer and cable curls on day 2 (or cable Rope Hammer if you want 2 that focus on the brachialis)
Thanks for the video. Got so many new types of reps for my biceps day workout at the Gym
These videos are giving a sign once again
Keep going bro 💪
Finally a good information video
Nice to know. Good Tips
Thx I was looking for bicep workouts
Love your content! Keep up the great work. 💪🏼👍🏼
Bicep peak ain’t a problem it’s my freaking width 😭
Genetics
@@chilldoc9638no
@@elephantboy3409 Genetics play a big role in the appearance
@@arshadramsunkar3435then do what you can, and stop whining i guess
Its abt genetics but u can still grow big biceps
let s say you choose 2 of these exercises.. do you do 4 sets each to failure? if so isn't too much? if I do 2-3 sets to failure of any exercise I m pretty much done.. what you think?
great content by the way thank you 🙏🏻
Please guide to wider biceps from front w/ resistance bands
Max: What is your height -- weight --- biceps size in this video?
sweet, thanks dude
Awesome. Thanks so much. 🙂
Doing these today! Thanks Max
Thanks
Tysm
Nice video💪🏻💪🏻
Dude thanks bro now I know the anatomy behind it to make it thicker bigger 💪👌👍
Just a random question Are 12 inch biceps a normal size for someone 5’11 and 130-145 pounds?
Best gym trainer
Nice gym man, basic, simple and economical 👍
Appreciate you brother ❤
Very nice Max. Your hair looks good. 😍
Good to know how to train my biceps thanks, good video
God Bless Y’all🙏🏽 Spread the Gospel🙌🏽
Easy to do when you have a whole gym in your house
Okay and? Go to the gym? Or make use of house items. No excuses.
Literally all it takes is a dumbbell to work biceps
Bench and dumbbells. But if you just have dumbbells then there's still really no excuse
@@aebious8886 resistance bands help for fly’s
My dad literally has 0 gym equipment he got huge at like 21 and still is at 48 using a sofa and water bottles
Cool thanks man.
How much monney does it cost to have your home gym ?
Perfect biceps 👌👌👌👌
Thx man this vid really helps Imma try some of the exercises
ay this actually really helped bc I didn’t know too many curls
Thanks again Alex ❤️
Those are really good
Very HELPFUL🌞 he is 😁😁👍
Please do detailed video on biceps
Cool.. cool.. cool
Never focused on the outer. Clearly I've been fucking up. Appreciate the vid.
Very good
Thanks dawg
Well done man 👍
Love it
Bro I've been doing reverse wrist curls for 1 year and it helps really well.... See this video now makes it a lot more easier
Only do 4 workout of this if u do all them at ones your biceps will stay the same remember don’t over train your body
Short Head
Spider Curls
Preacher Curls
Concentration Curls
E-Z bar Curls
Brachialis
Rope hammer Curls
Dumbbell hammer Curls
Cross body Curls
Reverse grip Curls
I'm just getting ready for J.V Football.
Nice
You seem smart bro, nice video💪
I likes him 👍👍👍👍😁
so my biceps and nutrition has been an issue as far as growth. after you train biceps, should i chug a protein isolate right after? or should i eat a regular high protein meal, protein shake later as a snack?
Drink protein isolate after workout because your body needs protein ASAP at that time
@@prabhjitsingh9141 thank you sir!
Peak Biceps bro
Ur amazing 🤩
Dude us ripped
Thanks man, ive been doing only pushups lately and my arms have grown longer but they are still so skinny from the front, goona try fix that
I'll apply it on my bicep week
great. been doing it right without even realising
thx
Just progressively overload on normal barbell or dumbbell curls. That's it
Well that gave me good peaks but not enough width. So im thankful for learning excersises like the across body curl for brachialis. Just cause you dont have to do it, doesnt mean no one has to
@@ScooterFredL You need to train your triceps. They make up the most of your arm. Typical mistake is to only focus on bicep and hammercurls, which will give you nice peaks, but hardly any width.
@@danieljohnsonthejetpackman1456 i have problems getting a good pump for triceps with dumbbells.. do you have a favourite excercise for a good connection with triceps?
@@ScooterFredL lay down on the ground (or bench), arms parallel to your body, and lift the dumbbells straight up. Another one is while sitting or standing, and lifting dumbells straight up.
There is plenty but its hard to explain. Check youtube for triceps exercises with dumbells. Also do pull ups. Very importantand effective for triceps
@@danieljohnsonthejetpackman1456 thx bro ill try it
Damn getting big results in just 10 days
I'm so envious gotto go and grind
I'm a skinny skinny girl, I can do overhead shoulder presses with 15lbs and now 20lbs! But I can't do bicep curls with the same weight at all. I'm worried I'm overcompensating with my shoulders, how should I improve this?
This guy is awesome
What is that piece of equipment called with the pulleys and how much did you pay
Good work. Keep training and don't give up. You have CBum genetics.
Beautiful form. Little to no rocking. Isolating the muscle
Your muscles looks like the perfect proportions
I'd say apart from his calves. They look unworked. A lot of guys these days seem to ingnore the lower leg.
@@alprobert your right, his calves are a bit off
Thank you so much my bracialis was bigger than the other you save me
A whole gym in his house and he still skippin leg day
Blind
Simply take a heavy backpack at home.... hold it with your single arm and perform simple straight arm curls ( for those who dont have access to gym )
guys how do you isolate the brachialis i dont want to train my already massive forearms
Heavy chins+db hammer curl
Thanks babe
Look at the man's jawline😯
Rope curls might change the game
Hammer curls and chin ups all I need
I don't care if i look strong just be strong
Like your biceps, bigger 💪❤️
ALL CURLS are done in front of your body 🤦♂️
incline curls
@@k1mch1684exactly hea probably unaware which pretty much tells me he don’t know much movements
bro does NOT know his shit