MASS Building Bicep Workout (USING ONLY DUMBBELLS)
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- เผยแพร่เมื่อ 27 ก.ย. 2024
- In this video I will be showing you how to grow your biceps using only dumbbells. If you are stuck at home and only have dumbbells or even if you are at the gym this is an amazing workout. You will see after the first set your biceps will be on fire. Give this four exercise dumbbell only bicep workout a try and let me know how crazy the pump was.
For more amazing arm workouts checkout this playlist: • Get 21 inch arms with ...
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#Biceps #21InchArms #JohnMeadows
Rest in heavenly peace, Mr. John. Wonderful human being. Enjoyed your kindness and peaceful way of teaching this material. Truly unique.
Also Explain everything. Watch all of his videos. Will be missed greatly. He's in Gods hands now
When/how did he pass away?! RIP.
@@theutubeman1 August 8 2021
From what
@@infernoboy9855 He did suffer a heart attack a year or so before his passing. However, according to sources he died from a pulmonary embolism.
Still hurts knowing he’s gone. Damn, been doing resistance training since 1978 and learned a butt ton from John over the last few years. RIP to a great man.
John was a true mentor dearly missed.God bless his family and ones he Taught through firsthand experiences or from where I found him here on TH-cam. I remember when I 1st started viewing his material.i knew right away this dude was different from the rest.humble,kind,and knowledgeable.
Only just found this guys training videos.
1st off, it saddens me to hear of his passing. My condolences to his family. He seems like a great guy.
2nd... this guys explanations and workouts are next level. Got me over a plateaux.
🏴❤
Thank you John you still reaching us from beyond! RIP
Supinated curls - 4 x 8 + 4 half reps - last set drag supinated curl with half reps
Hammer Curls - 2 x 8 + elbows in 4 partials all the way up peak contraction rotate shoulder up slow negative on the way down
1x 8 + 5 partial standard hammer curl
Concentration curl - 3 x 10 each arm. lean in to thigh to stretch bicep
Wall lean or incline curls - 2-3 x 10 + ~5 partial to failure
Lighter weights everything to failure. Watch video for notes and form. Humbling...but great. Keep trying friends.
Have you tried this? Tomorrow is arm day and I need to switch things up
@@frankwhite555 I have and I like it. I started once a week now twice a week. I rest 1-2 mins between each set. so supinated curl eight times, four partials and then rest ~2 mins and then go again until done. Happy lifting!
@@holyshapes I tried this yesterday. I did like it but I had to to keep switching weight. Like the hammer curls were a little light for me. I just don't have the weight that I would like. I would love some 30lb dbs but maybe I'd have to use my 35s not sure if that will be slightly too heavy. I used 205s and 20s for everything but like the bench concentration curls was a litte easy until my 8th rep. I did love the partials that's where it really burned. I think I have to play with it a little. Maybe even tweak it and create my own workout building off these.
I did the triceps floor extension today from yesterdays video. Just the little tip about keeping your triceps always fully extended made them hit so harder
DB dumbell curl
Hammer curl
Concentration curl
Incline dumbell curl
This is so perfect. it's arm day, so I am watching his biceps dumbell video and his triceps dumbell video to make a complete arm day. I can't describe the joy I have working out following his videos.
Me too. John was an awesome human. These videos are gold
Going to combine this with yesterday's tricep workout. Pump is gonna be amazing I bet.
I thought the same
awesome idea, i’ll follow suite the next arm heavy day
Great shout
@@yername31 you have a arm training day? Where you just train arms???
donnn 0666
Kind of, i’ll have another body part added so i hit all the areas 2 times per week, but i usually train one area more that day, so the arm dominany day would be combined with a few sets of squats, calf raises and lunges, but i would take the arms to failure, and the leg exercises i wouldn’t take to failure that day.
I think a lot of folks do body parts on certain days, it even has a derogatory term “bro splits”.
just as long as you don’t skip leg day i feel bro splits are fine.
4:27 His biceps is half of his arm... from that angle I don't even look like I have a biceps lol
They are over developed
well he does have a crazy pump hes traininh biceps not tris
@@brucele2776 no
@@brucele2776 in the brofitness industry biceps can never be "over" developed
They certainly seem to overwhelm the triceps.
This bloke is the best on the internet. Great experience and communication is excellent
I binge watch John Meadows videos because they
are so valuable. Thank you, MountainDog1, you are very missed!
Hope your family still gets checks for all of these.views you are still getting. Your information is timeless.
Genius! I never thought about using a wall. Thank you
I never seen that or thought of doing that if you don't have incline bench.
Thank you! My home workouts have been lacking in bicep development because I never feel the pump just doing standard curls. Going to give these all a shot my next pull day!
Holy shit John those concentration curls are 🔥. I don't think I have ever felt a burn in my bicep with another variation of concentration curls as I have these. Had biceps screaming. RIP big guy. We miss you.
It never fails he posts a great new video the same day as I work that muscle in the morning. For sure doing this next arm day!
Thanks John...always return to your videos to watch again. As you can see, we all miss you buddy!!
A week ago I reached out to Mr Meadows. Asking for help. Me and my running group having just a pair of dumbbells and our place is currently under lockdown. Requested to help us with workouts that need just a pair of dumbbells. Mr Meadows is an awesome dude. I want to publicly thank you Mr Meadows. Thank you
You reached out in Insta?
Those wall lean curls are ingenious! My new favorite. Glad I found this video.
I've never been a bodybuilding type my main focus is endurance. John was always an inspiring person any actual workout advise John and Seth are my go to people. I'll miss all the videos and the all around wonderful attitude.
John, great tips as always! And your “won’t you be my spotter” merchandise made my day 😂
Just found this guy. Such a gentle nice man. I'm so sad that he's gone....!
Tbh biceps is pretty much the one body part that you can train using only dumbbells without leaving any gains on the table
I’ve never met this guy in my life but I feel like I’ve known him all my life. Such a likeable guy
When John works biceps, you pay attention.
John is the man, always giving fitting exercises based on how things are. What a standup guy to provide dumbbell only workouts during the time when gyms aren't available for everyone!
Thanks for showing the Hammer Curl movement to bring it up all the way to the top. Love your channel and keep posting!!
Just completed this bicep workout. Every time, the same feeling with meadows’ workouts: CRAZY PUMP! Excellent workout to blow up your biceps. Just wanted to ask a question mister meadows. I did pretty much all the sets to failure. As far as the bid you posted about the mountain dog training, I would like to know if for example all the sets for bis tris and Delts should be taken to failure! Thanks in advance!
Your videos are incredibly helpful!! I believe he is the whole world's trainer!
"No ego mania ,just humility"....Ireland
Found this video because we are snowed in and cant get to the gym. This is a great video. Thank you so much for sharing your wealth of information. My arms are on fire right now...
He was the real knowlege guru 🙏 ❤️
Been working out for 4 years just started following john from last 6 months gotta say never had a pump like this and results in all the previous years... Thanks sir john rip legend 💪
4:30 bro your biceps gonna leave your Arm 😂😂😂😂
Yes, they're gonna fly to the moon!
Very clear and concise instructions on bicep work using only dumbbells. Your communication is easy to understand and follow. Thank you for posting this, especially in these times of covid lockdown.
I love incline curls. The wall is a great idea. If covid shuts me down I'll try that.
Just had news today my gym should be opening mid September. The home workouts with dumbbells continue.
Sorry to hear bro. Mines been open for 2 glorious months.
This workout really pushed me to the next level. Pump was Insane! Thank you, your videos really help and your dedication to always provide good content is appreciated
I loved this legends vids I will miss him,rest in peace mate 🙏🏽❤️
AY!!!!💪😇💪😷💪😲
I LOVE YOUR DETERMINATION!!!!!
YOU ARE THE MAN!!!!
THANK YOU!!!
Rest easy champ! We miss you ! Thank you for all your wisdom, and awesome graphic tees!
I think Ima try this workout tomorrow morning! And I like that shirt!!
Good tips and practical as well! Sometimes the simplest is the best and your tips are excellent 👍 thank you
Sir I had a question for you,
I was wondering if this split would be effective for muscle growth.
Day 1=Chest and Back
Day 2=Legs
Day 3=Arms and Shoulders
Day 4=Rest
Day 5=Upper
Day 6=Lower
Day 7=Rest
Thank you 👌
Chest and back are large muscle groups both using heavy ass weights. I wouldn't train them together unless I had no other choice. You could do chest+arms one day and back + shoulders another.
Great video as always! Keep them coming, I was looking a biceps training / tips like this.
John was a walking bicep !!!
Man... rip
These are great
Just got done and I have to tell you that you are not lying when you say that these 🔥 BURN.. I did 20 pound dumbbells and those were enough
Thanks for the tips
Those loose endings are so satisfying love tht ♥
Most honest man i've ever seen.
Another great video. Gyms are open here but I’ve been training at home to get started. Glad I found your channel, you’ve been my primary source for info on this journey.
Wow simple and very well done !!! This is all anyone would ever have to do for great biceps.I am glad that you added the drag tech. Very under used exercise but in my opinion and it’s been my experience one of the very best exercises for the biceps.
Miss this guy !
Your bicep peaks are ridiculous 👌🏾
Your dumbbell workout routines are the best!
bottom end partials, man was a genius before we even knew.
Always appreciate your content John!
I usually train biceps for strength, wasn't feeling much lately so decided to do this one for a change. Next day, biceps sore as hell even using only 20s. Great workout
Love the one against the wall. Been wondering what to do without an incline bench at home. Thank you!
Miss you John , needed some inspiration for a bicep workout.
John are you stalking 👀 me? How did you know i needed this?
Cut it out, Mr nobody
Er it's all very basic information lol Surly if you have a pair of dumbbells then you would be doing theses type of curls in your bicep routine???
Love the tip on the all the way to the top hammer curls. Just did them for first time and they feel great! Best hammer variation I've done. Thanks John.
John is the man
Hammer are some of my favorites
I use these exercises and they work!! I've grown much bigger biceps in just a few weeks using these.
Hey John! For a while I've had elbow pain especially when performing bicep exercises and had to patiently recover over some time while improving mobility/stretches. Biceps are lagging behind compared to the rest of my physique but hopefully with the right exercises and using angles that work for my body will help improve my bicep development. In the end, I'll use whatever advice I can because I remember you've mentioned having this pain and look at you now "BEAST MODE"
Thank you John
this is awesome! Will use some of these in my routine!
Going to recreate this with bands when I get to bis this week less go 💪
You had me at *mass* , you secured me at *bicep*
Great videos!! (Tip) Home gym hack. Skateboard against the wall makes a great hack squat! Love your content! God bless you and your family!
That was a GREAT bicep workout!! Biceps are toast!! Thank you and RIP ❤
I like this video, especially that it's simple but effective. Something we can all do at home even.
Kicka$$ bodybuilder of the day John!!! ❤❤❤
Those leaning back concentration curls look like a great idea, I'll have to try that out.
Amazing work
I miss this man RIP. New Zealand 🇳🇿
RIP 🙏 Your videos will continue to inspire me! 🙌🏼
Great tips John .. hope your keeping well!
Thanx for all the good vidoes big man! RIP
John, your form is as clean as those Nike Airmax 95's you had on. 🙌🏽
Awesome video John. You’re still best trainer.
Thank you for the information.
Thank you i learned something new today on the seated concentration curl by leaning,i will use that on my next arm workout.
After this vid and yesterdays, my glamour muscles are going to be BEAST. Jabroni no more.
Thanks John. This was a next level pump for me!!!
Thanks John I really love watching your videos because they all was helps me out thanks man
I prefer to do barbells or dumbbells for biceps. I don’t feel it as much in cables, but I have the opposite effect for triceps, cables seem to work really well for me when hitting tri”s
I never used cables for biceps, triceps I have multiple times but not anymore as I don't go to the gym anymore. I'm gonna try the resistance bands triceps extensions though, to the side and bent over and pulling in front of my head. Hope this takes effect.
Great video and content M Dog nice dumbbell only bicep and bicep variation workout!!👍👌👏😎
My favourite fitness TH-camr
Holy smokes, those biceps! I did the tricep workout yesterday, very effective target for the long head which I like and need to develop. Today, I'll do this bicep work. I guess it may take more than one workout to get those peaks! :)
I follow john for training and Greg for nutrition these guys are the best! John looks like my father except hes even more jacked haha and a much better father and person! Thx john ur a good person.
I appreciate that!
January 2021 here in London gyms are closed - this video helps!
Thanks John. Awesome video. Very helpful
Looks great, you really know a lot about bodybuilding and weightlifting.
Thanks! I'm stuck at home with only dumbbells and bands.
love the air max 95s in this one
Today is arm day so perfect timing!
Tried that out today superset it with chest I LOVED IT thanks brotha always sharing knowledge! I’ve gained a little size ever since I started watching your vids and follow your advice not longer lift that heavy and yet put on size go figure! High repetitions has helped tremendously and that protein pie you make lol