Build BIG BICEPS with NO CURLS (Gymnast Straight-Arm Strength)
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- เผยแพร่เมื่อ 19 มี.ค. 2022
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The secret of the huge gymnast biceps is the straight arm exercises.
Particularly rings specialist gymnasts have really big biceps, however you don’t see them to bend their arms during their routines.
Even if they do bent arm exercises during their strength training, the straight arm exercises bring the most gains for the huge biceps, not to mention the other muscles.
And one thing is for sure: gymnasts spend most of their time perfecting their routines, and strengthening specifically for that - as I mentioned, mostly with straight-arm exercises.
The bent arm strengthening exercises have a supplementary role since they don’t do such movement during their routines.
By the way, this specificity is important because a professional gymnast doesn’t aim to build more muscle than what is needed, as the extra pounds only make the routines harder.
Therefore, they have no interest in unnecessary pumping and muscle building. We could say that every muscle you see comes from the characteristic of the sport itself.
For them, not the aesthetics of their physique which is important but the aesthetic of the routines they do, and they build their bodies to perform those the best way possible.
Then how is it possible that some gymnasts look like body builders?
Well, as I’ve mentioned you can notice the best physique by rings specialists or all around gymnasts.
And if something the gymnastics rings routine requires a decent amount of muscle.
So if a gymnast has something to do with gymnastics rings and he’s not another event specialist like pommel horse or high bars etc. Then he’ll have muscles for sure.
Also don’t forget that genetics play a key role as well, that’s why you’ll see gymnats to do the same insane skills but one is more muscular than the other.
However, whatever your genetics is, if you want to get the most out of your biceps, you should take over the development of straight arm strength from gymnasts, because as you can see, this is a really effective way to build muscle.
Not only in terms of biceps, I only highlighted this because it is most spectacular, this muscle plays a key role in the straight arm exercises, but in addition, the entire upper body is involved in the load, depending on what exercise it is.
Let's see how to build up straight-arm strength properly!
Athletes shown in the video: Ivan Ivankov, Jonathan Horton, Jake Dalton, Brandon Wynn, Yuri Van Gelder, Yuri Chechi, Chen Yibing, Aleksandr Balandin, Marcell Nguyen, Jordan Jovtchev, Tamas Bittmann Thumbnail: Jake Dalton
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Gymnast in my opinion look wayyyyyy better than bodybuilders. Gymnast have that physique everyone wants, full muscles, wide back, slim waist/shredded abs all while having that athletic look! Props to them Fr
I think your conception of body builders is specific to getting unnaturally big from steroid use. It's a misconception that different types of exercise build different physiques. A muscle grows from being challenged, period. Doesn't matter if it's calisthenics or weight training.
@@vicapple6663 fair argument, but even then, these gymnast look better than most “bodybuilders” natural or unnatural. They just have that athletic look to them, while being pretty damn huge for not prioritizing the gym. As in they prioritize their athleticism and gymnastics side of things first rather than just focusing on working out and then their gymnastics 2nd. Get what I’m sayin ?
And they're around 5 feet tall.
@@FAITHandLOGIC Lol I have a sweater with your profile pic
Absolutely
I truly believe gymnastics are the peak of human athleticism
If you ignore every human athletic activity involving legs, then yeah, why not.
Most probably fighting
I just started using rings and I agree.
Their upper body strength is great compared to their leg strength which are strong as well due to the constant running and jumping. But very few gymnasts have big legs.
That would be wrestlers
You learn something new every day , I'm 76 yrs .old male , I will add this to my workout , thanks
Go on!
You can't look like these gymnasts because they are juicing.
Hop on trt gramps
U definitely need it
@@sabra1066lol
I tried the straight arm stuff and you can feel your biceps lighting up, and I also noticed that my entire arm all the way to the shoulder felt in better alignment. You can feel the biceps being hit on a very deep level. This is the secret sauce that you won't find anyone else in the gym using!
How long till you see the results?
I believe in it. Side laterals palms up get front delts and biceps after curling to exhaustion.A weighted stretch too.Pink dumbells only
I tried it too and had severe strain for several weeks. Never again! I'll stick to the weights.
@@jehushaphat Yeah gymnasts typically grow up doing these exercises. Very different than watching a YT video when you're in your 20s, 30s, etc. and trying to do this shit. It's ridiculous to try it imo.
@@jehushaphat your doing it with too much weight. You need to do it with bands and once your joint strength builds up then you can start doing it with weights.
I'm glad you mentioned the importance of joint stretching and slow development. I set myself back months by repeatedly injuring my elbows trying to do too much at once. The joints and ligaments need more time to develop, so I've learned the hard way to progress slowly which is better than not at all.
Absolutely!
when i learn planche...
my mentor tell me that u rest 2-5 days for muscle..
and about 2-3 weeks for tendon and ligament..
so i only do planche straight arm exercise every 2 weeks..
while other planche exercise ever 3-4days..
it works..
after 3 years training i can do my first..
straddle LoL.. for like 6-7seconds..
i am just cali lovers not athelete..
so it takes a very2 long time
Look into heavy club swinging for rehab and prehab. I've got some videos on my channel
For the last 3 or 4 months I have added a whole bunch of negative reps to my biceps day. The pump is huge and my arms have grown a lot. That routine with a dropset is a great tool to create bigger biceps. Give it a try.
nah
Do not risk your well being for a TH-cam comment. Value yourself.@@IaloneAmTHEChoppedONE
Just tried some of this today. I’ve been having tendon issues in my forearms and biceps and the stretch on this for sure at least feels good. Hopefully they do the trick.
Great, let’s goo!! Just do it gradually
bicep tear
When I was doing gymnastics, I had double tendonitis in BOTH arms, I would stretch with one arm ab exercises on the S.B. and hear an occasional pop which felt like tons of air was released from a point. Eventually I iced it during recovery & downtime, and just did straight arm stretches and fought out the pain.
I recovered in about 3 weeks with this method; and never got it since. This was YEEEEARS ago.
I hope you recover 100% ^_^. It is NOT a fun experience.
how has this worked so far after 2 years?
@@nemo45 really I took a break and do less arm work now… haven’t had issues since toning it down. I’m getting old so I’m less worried about gains but rather staying strong
man, your channel is just everything that I was looking for, the content of bodyweight exercises with focous on gymnastic routines, thank you for that
I’m glad you like it!
Gold tier comment, homie.
New sub here.
I can confirm this. My biceps grew massively after I started doing deadlifts (3x12) regularly!
I like this video, because this guy covers all basis, including the specificity of tendons, very good even for beginners and not lying about unrealistic training methods.
Thank you for this motivation. I've been wanting to try more gymnast exercises and this was a helpful start.
🙏🙏
Wow, so I watched the video and incorporated some of these movements into my normal workouts. After just a few weeks I have noticed a huge increase to my bicep peek! Good information, just keep the weight light and focus on the volume, and what a difference. Thank you!
Nice video! I really like your content about straight arm strength and also the best core exercise. It really helps a lot for me as an amateur in calisthenic.
Thanks for your feedback! I'm glad you like the content!
This is a concept I stress to no end--to both my students and public gym goers that ask me questions about gymnastics. We live in a very vain society that focuses on looks, but have very little strength.
In gymnastics we focus on our routines and aesthetics OF said routine and focus on other things--straight toes on our handstands, back hollowed before a dismount, etc.
With the hard work CAME the bodies that we have achieved.
Even at 40, I'm still going very strong and able to still reciprocate most of the gymnastics I teach the kids. I never cared too much about my looks because it just came with the effort put into getting to the levels we have.
This comment is gold! Thanks for sharing, and I couldn’t agree more!
Dr mike isrealtel from renaissance periodization says that studies have shown that muscles grow when the they are at a stretched position under load so with that in mind it makes sense that the biceps gets so much stimulus from gymnastic exercises since alot of the exercises shown are exercises where the bicep is in a stretched position 💪
Was about to say the same thing 😂
Respect. Absolute professional.
Very helpful. Excellent summary at the end; this is a really helpful addition to a video.
Thank you.
Yep, I do wish I knew this stuff earlier. I sprained my knee and it's taking forever to heal. I'll be incorporating some of these exercises, thank you so much. :)
Let's go!
Check out Kneesovertoesguy. His training is probably the best you can do for pain free knee ability.
Love this! Thank you so much
Thank you for these incredibly accurate videos it's a revelation
🙏🙏
Always giving top notch information‼️
Thank you!!
Legit. Very educational and practical. Well done.
thanks for sharing knowledge appreciate it!
It's just concise with your words bro. Very good video. I am 44 years old and I would want to give it a go. I am boxing coach and also a SAMBO wrestling practitioner. So I love how you explained on this video. Thank you so much.
Ash
I was a boxer myself. That uses short head biceps extensively, to the point where the arm will not straighten and activate the long head at all when you are a top level professional. (My brother was, thats how I know).
I woud say if you are a competitive fighter then straight arm strength is pointless, unfortunately. If you do not intend to really be a fighter then its fine.
Adding all to my routine. Great exercises for anyone.
Excellent video .thanks a lot.
Very interesting. I just watched this and immediately tried to execute straight arm exercises on my cable/pulley weights with long holds and slow movement through out the range of motion and it felt really good. I will incorporate more of this lower weight straight arm exercises into my routine. Maybe I'll look into installing some ring hooks.
im currently setting up my homegym and it does seem that doing many of these gymnast excersices will help me to stay injury free. they obviosuly need very strong joints and tendons for the excersices they do but i generally just want to get strong and look decent so without doing dangerous "ring skills" but doing the joint/tendons excersices it should probably help me keep going for many years
Really helpful. Thank you!!
I love you man!!! ❤❤❤
Thank you for sharing great content.
haha thanks I'm happy you like it! :)
Thank you for the tips.
This is a really great progression, if I was not already on an excellent progression I would use this. Well done video here!
👍💪
Thx for the good info. Love your videos.
great as always , ,love your channel
Thank you!
THIS is the “all around” physique that I’ve been looking for!
I do full body training, everyday (since my late 20s), because, I have always sought to remain in full proportion/ratio to each individual body part.
You have a new sub, homie!
Currently 19 and I'm also trying to get an "all around" physique that has good strength, endurance, mobility, agility and ofc looks great so I'm with you there!
I'm no boxer, but my current plan incorporates boxing workouts to strengthen my core and stamina/endurance. Besides that I do a lot of calisthenics as well to get the most out of my body. I have a goal of doing an Ironman by 30 or 32. No rush ofc so I use my spare time building up my body more. Taking 3 years to get marathon ready. Another 3 to prepare for the cycling portion ab a final 3 to prepare for the swimming portion. I'll be 28 by then, so the final 2 years will be training everything together. My plan is to also get a coach by the 3rd year so he can show me my flaws and lead me strongly into the right direction.
After my ironman, I'll use 31-35 to build up strength and put on more muscle mass, and I'll incorporate a more gymnastics meets weightlifting type workout. I'll ofc have my calisthenics background to give me an edge in both fields and I do morning stretching daily now which will also help.
Your triceps advice was gold to me. Thanks for the awesome tips!
thanks for the video
Wow this is amazing. How long has this guy been training for? These skills are incredible
Amazing!! Thanks
I like it! Great presentation! Thank you…
Great video! I am somewhere at the beginning of the ring workour journey. Very helpful and profesional approach.
Teacher, thanks for your information and knowledge. I've been trying to work on biceps using planche-type progressions, and managed to pull a tendon in my thumb.. what pre-hab was I missing?
Oh man… I know what you’re talking about.Planche (any) on the floor and thumb tendon overused, it happened to me once.The best solution would be to progress really gradually with it (which is really subjective). Prehabwise the wrist mobilization circles are the best (bigger circles the better, gradually). As I’ve mentioned I had this problem and the recovery was really extended…. In this case the “overpushed” circles are not good, just work gentle with it. Be patient because it can be long, but never stop using it with isolations and circles.
@@GymnasticsMethod great, thanks for the help! I'll do my best!
I love this channel!!.. Sir u r so knowledgeable!!!😍😍
Thank you, I’m glad you like it
Thank you for the exercises for biceps, very helpful
My pleasure!
Thus video is amazing. Subbed.
Thank you buddy ❤
Fantastic...thx!!
Very nice conception of strength building.
🙏🙏
finally, someone put good 'practical' tips and knowledge for tendon recovery time being more and gradually progress. Especially coming from a gymnast. Have been suffering from patellar tendonitis for years, the longer rest days have been the only medicine for me b/w sessions.
🙏🙏
thanks for sharing awsome information man !
Thank you!!
I subscribed to his program. Never think i was so weak...that's good dope for body.
Great vid. I have had a fair bit of trouble with tennis elbow. This has given me some good things to think about. Nice.
🙏
Excellent as usual
🙏
Awesome information Thanks
I’m glad you like it
Wow sir ... You are great.. thank you .....👍👍👍👍👍
Thank you 🙏🙏
Thank you for your videos
My pleasure!
Very cool video.
there is also a great choice to put emphasis on coracobrachialis (which "connects" long head of the triceps with short head of the biceps) :) To do so, one should aim target that muscle with elactic band exercises :)
Great video brother! Thank you
🙏🙏
The banded exercise looks great, will definitively give that a try! Thanks for sharing💪🏽
I’m glad you like it
@@GymnasticsMethod how did your neck get so thick?
God bless you I really appreciate this video
Thank you! I'm happy you like it!
Thank you!
🙏🙏
I dig it 👍🏻
Sir, your content is on another level. Very technical and focused on long term benefits. I practice gymnastics twice a week besides following your workout exercises.
May I ask, is there anything you recommend for calves strength and power? I used to run a lot and do lots of round offs back flips but sometimes my calves hurt and I need time to recover. I try calf raises and a lot stretching but if anything you have in mind, would be grateful to hear. Thank you
Thank you! I have a video about ankle strength, that kinda covers calves too, check it out!
Awesome video, thanks for the tips. Is there a separate video for the joint preparation exercises?
🙏 I have a series on the channel
@@GymnasticsMethod Found it, thanks coach!
Thank you so much
I was always wanted to know how gymnasts have such this big biceps
Your welcome! I hope you like it!
Very helpful thx you bro
I'm glad you liked it, thanks for the feedback!
Excellent
Thank you! Cheers!
Superb
Thanks bro
Thank you for the very useful video! I think that this type of exercises is much better for our health than loading heavy weights and try to pump. Especially for the people with some age.
Greetings from Greece!
Thank you, I’m glad you like it
Thank you Adam ❤️ I really appreciate this great content and your knowledge man 💯❤️
🙏🙏🙏
Straight arm? How amazing, I do resistance band training with calisthenics and bodyweight workout for five months now and have gains I didn't expect at 67 yrs old with bad back since 1982 ha -ha. I push myself full body workout and experienced lots of pain that go away and come back, but I see from your detail in movement...I need to be more gentle because of my age. Nice presentation...always favorite watching gymnasts in the Olympics since a kid at these crazy alien or not of this world feats of strength wondering how do they do it? ...new Sub.
🙏🙏🙏
Thanks for the video.
What type/brand of elastic bands should I use?
Thank you
I think the shoulders/collarbone/neck area of the body is the most important for male physique. More so than biceps. Gymnast have those rounded capped delts that comes usually from heavy military press and bench, but in their case it comes from mastery of the body weight dip. Ring dips make the exercise even harder. Causes insane delt development. I would choose body weight dip over any other exercise for physique. I haven’t been able to do them cause of injury, but In the past when I could do 40 in a row my shoulders looked so much better. I highly recommend to anyone to specialize in this exercise. It’s a game changer.
Great presentation. So clear, focused, and then recapped at the end. Question: (asking for a friend, of course) if someone were basically fit and good stamina and does moderate and regular weight lifting, but ... they were "technically" in their mid 60's :-) -- is there any reason they could not enter into "ring training" with a slow-and-steady build up? Your thoughts?
Thank you! No reason to not start. Gradation is key, that’s it!
I was already thinking isometrics before you said it, It was the only thing that made logical sense. Putting that much weight on the upper body constantly and doing static holds like that can generate a great degree of muscle mass.
Thanks for the tips. It would be useful if you timestamp the exercises, listing them in your description above (time - exercise - bullet pointed).
👍
I’m gonna try some of these, starting at the beginning so it’ll be resistance bands and dumbbells for me..maybe planche leans 😋
Does the handstand fit in this category of straight arm skills?
I mean technically it does, but does it have the benefits of the other ones?
Another reason partial reps work great at the end of a straight bar curl set.
the 45 degree raise works more front shoulder but I'll try those to warm up for arm day. I do the same thing with my TRX 😅. thanks for the video.
Hi adam, how is the scapula on exercises with bands? Thanks :)
Thanks
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My friend you are one cool Hungarian. Thank you for the training tips.
Thank you!
As a fighting enthusiast I admire their strength, it's "superhuman" in some points. The way they project their body in the rings. Can't forget the extremely aesthetic physique! A truly Greek god physique with practical strength. I'm looking forward to achieve this kind of athleticism
Did you ever go to CFB Stadacona? I thought I saw you doing laps in the pool there, some years ago. Snyway, thank you for the video!!
His course is 🔥
Probably the best one
I recommend
I second this
Thank you, I really appreciate it!!!
@@jaylove4514 Thank you!
Superb video, very informative and intelligently explained.
The bicep-elbow joint hurts when doing those with dumbbells and bands. Is there any risk of a bicep tear?
This was awesome. Much appreciated
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I think about it that straight arm kettlebell work (of course with an according weight of a kettlebell) could have the same effect like SAS what gymnastic do?
They are really strong and also nice looking 😮
great exercises! Thank You!
🙏
Total rotation torque loading superior to gym isolation type loading . Then comp . Gee. One day a man come from gymnastics and into U.F.C. I spent 20 years playing Hak, smashing on the half court . Inspired along the way by blind folded seniors in Japan using archery to achieve bullseye at 25 metres. I kick bag in failing light and make the hoop . Takraw! KIWI IN Oz 60 . Katrina Bercene...Australian gymnastic champion .bless her.
I am 6'4 250lbs and have mlre muscle than average, but im still weak and would like to be more well rounded like a gymnast, as of now the only thing im good at is picking up and moving heavy items but i cant run for shit, and my muscles tire quickly, any tips on how i can start in gymnastics? What excercises should a beginner do?
Excellent, thanks for sharing this info!!
My pleasure!
i just try this without any band or dumbell and i already feel the tension hard
GOtta go the gym right away and train it!
Just be careful!
Szia - jó a videó ;)
I got big jump on biceps size after got into straddle planche, and now I just step up to full planche and my overall body changes more noticeable.
💯💯💯💯
Well made & very informative!
Good job mate!
Thank you! 🙏