Bodybuilding Simplified: Biceps
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- เผยแพร่เมื่อ 5 เม.ย. 2024
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Another episode of Bodybuilding Simplified is here! Today we will take a look at biceps! I will tell you exactly which types of exercises and which types of movement patterns you should do. For the biceps, the main 3 types of exercises that you need to do, are the main biceps curl, the brachialis and brachioradialis focused curl, and a peak focused curl.These are the main biceps curl exercises that i recommend: barbell curl, dumbbell curl, and if you cant do any of these exercises because it hurts your wrists, you can try doing it with an ez-bar. And here are the brachialis and brachioradialis focused curl variations that i recommend: hammer curl, or any other type of curl with overhand grip. And here are the exercises that target the peak of the biceps: preacher curl, concetration curl. We will also go over what to do if your biceps are small/lagging behind. We will also go over the number of workouts per week, number of sets per week, and all the rep ranges like 5-8, 8-12, 12-15, 20-25/30.
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I'm just broke broke
I appreciate everything you're doing and for making the articles free. its good for me because I dont have a job and what to get strong
whinny please i dont have acces to a gym or dumbells i only have cynder blocks to work out with and the range of motion are so had to hot should i just give up ??
@@MarioCashy fuck no
@@Futureprofotball sigh
Want push pull leg simplified...🎉
That's a shit split unless you're a beginner
@@xhudaori6942lmao it’s a fine split. What are you yapping about
@@stonek6584 Your legs will be getting half as much stimulus as your Upper body.
@@simbadooo9055all muscles will get the same stimulus….
@@simbadooo9055well your legs do form the other half of your body 🤷♂️
Glute reveal on 400k?
Watching this right after a pull day
Wth why you doing pull on a saturday
@@leonespeli3115
Mon - push
Tue - pull
Wed - legs
Thu - rest
Fri - push
Sat - pull
Sun - legs
@@leonespeli3115 because i follow a legs push pull split so I train legs on Monday , chest on Tuesday and back on Wednesday and Sunday's are my rest day .
plus one
same
i watch every video in this series, they are so helpful! thank you so much, keep up the good work
I discovered you channel recently. Best bodybuilding channel. GOAT
started your full body dumbbell workout plan back in late february and it's been helping a lot; i have full confidence in my legs, so having you start it with upper body has me seeing all the clear distinctions between each muscle more visibly! Thanks winny!!
Thx man, now i am doing all 3. Bicep Curl, Hammer Curl, Concentraction Curl.
I've been stressing over bicep training for the past few days. This video really helped me out. I absolutely love this bodybuilding simplified series.
I use the preacher curl as a main exercise and it has worked wonderfully. And the logic of Main and secondary afterwards is on point. As always, great video.
I love how all of these videos are formatted in the exact same way, so there’s no confusion or missed information, going to guess quads is coming next (they’re getting released in the same order as the tier list videos 😂). Great video once again 👊
Duhh these animations are just so relaxing which makes the video more interesting!! Keep on the good work bud..
I love your videos winny, another great upload. Im trying biceps first thing on my next pullday
Great content man! I think that you should do another video, like you did in the past, talking about workout splits such as upper-lower, PPL, Arnold Split...
Thanks this makes my arm day more enjoyable. I'm glad I'm implementing 3 biceps exercises on my arm day except my Upper Lower Split. Time to add more...
Perfect! Hitting biceps today!
Weighted chin-ups and weighted neutral grip pull-ups are gold exercises for biceps and forearm as well. Nothing pumps hands better in my case
Pretty nice series bro. All the best ! 👌
Hey man, I just got back into the gym after not being able to eat for a long time I dropped down from a 140 to 116 really fast and It's been really hard to get myself back up to what I used to be and to exercise properly but your videos have really helped me I enjoy your content and I think your video style is funny I'm going through a really tough time right now and the gym is the only way I feel like I can make it through please keep up the great content dog 🤟💪
Your channel is a godsend
Great content as always Winny.
What do you think of the incline dumbbell curl? Should that replace one of the bicep peak exercises, or the main curl exercise?
I do cable bicep curl, then cable hammer curl, then cable drag/bayesian curl
i think bro likes cable curls
Have you tried using cables?
Finally a new upload
Thank you for the information :), You gained a subscriber very quickly. Just keep your work up & post your videos at regular intervals coz your fans will be waiting to watch your next video 😉
My biceps blew up from combining biceps-focused chin-ups and machine preacher curls. The reason chin-ups are so good for biceps growth is because your body weight is generally much heavier than the weight you hold in your hands. Just really focus on using your biceps instead of your back and you’re good to go.
I was doing biceps workout as first during pull day. Felt really good.
I was curious, what is gonna happen if I will do it as the last workout. I felt weak because of my back training.
Biceps first is the way. At least for me.
And thanks for the video, I can see huge improvment.
I do a whole load of armwrestling specific forearm training before back, and find it doesn't impair me at all for weighted pullups, and for heavy rows etc I just use straps, simple! Always felt weak training them after back
Personally, I prefer to do back first. Many of the movements are quite compound and use the biceps as well. But its really up to research you do and what works best for you :). Do you want to lightly tire the biceps with back workouts then destroy them, or have fresher arms for biceps before doing back.
Great video as per usual bro 👏video on specialisation next?
Every time I am thinking of skipping a workout I watch one of these videos and feel so motivated to lift!
I'll need to try doing the bicep stuff at the start. I've felt like they were lacking a bit compared to the progress of other weighted exercises and I think it is because I did it last when they were a bit more tired. Like I found myself trying to compensate by doing lower weights but longer reps because I was struggling to move up a weight.
Will see how things go with doing them first and hopefully can push the weight limit I can lift. Always appreciate your advice for the less experienced like me!
Biceps first really amped showing physical results since a week ago. This applies any region you want to focus be it calves, abs, or shoulders
Hi Winny! Loving the new vids! Uno question tho: are cable curls generally considered to be better / worse than the other main exercise variations or is that just a matter of preference? Thanks!
I started going to the gym like a week or two ago so this is extremely helpful absolutely love your videos really appreciate your effort on making these videos. Hope you do well and I'm sure your channel will grow much more than this simply because the amount of good information you're giving without confusing people is just I can't describe this in like words bro because I have watched so many TH-cam videos trying to understand gym and I remember going to the gym 2 years before and I had quit after a month because I just could not figure it out and i Even have like dumbbells and a bench In my house still I didn't really work out for the past 2 years I did here and there but not consistently because I just could not get the whole workout thing down. I just could not find complete information from a video and even watching multiple videos I could not get the level of information you are giving so I'm ranting a bit here but I just want you to know if you're reading this that I genuinely appreciate you ❤❤❤❤
im getting my biceps huge thx to this video
Was just about to hit biceps today, perfect timing!
Love ur vids ❤❤❤
Hey Winny, thanks for all the videos!
I was wondering if you had any advice or references for alternate grips on some of these exercises?
I have a medical thing that keeps me from putting too much weight on one hand over the other.
Even though you will never notice this comment, i will still say it,
I have been following you since you had like 10-20k subs, glad to see you have grown so much❤
Get bro the recognition he deserves
The hammer curls, thumbless grip reverse curls, and dumbell wrist curls with alpha grips on them have definitely helped out a lot on my forearm strength and size. But you have to train them three times a week with a rest day in-between them. Hammer curls would be 8-12 reps, thumbless grip reverse grip 10-15 reps and db wrist curls 15-30 reps.
Waiting for the triceps one!!
i really like 'zottman curls' , the twisting motion at the end of the positive really feels good in my forearms, especially when i'd squeeze hard at that point before pronating my forearms, and they helped mine to grow significantly within 4 months. in case anyone wanted to look into an exercise and never heard of them! :) simplify!
Bro thank you man
it just gets better
would u recommend the bayesian curl as a secondary (peak focused) exercise. i always feel my bicep the most on this exercise even as a low weight stretch focused exercise. and for main curl atm im doing either barbell curls or incline curls but idk if the incline curls would classify as a main curl. lastly, is the cable hammer curl actually a good exercise? cos i feel like it doesnt target the brachialis and brachioradialis as well as a db hammer curl. atm my arm day (specifically bicep) is looking like as follows:
1.3 dropsets of cable hammer curls (recently started doing db hammer curls superset into cable hammer curls but i wouldnt mind eliminating cable hammer curls completely if u say its a suboptimal exercise
2. 3 sets of bayesian curls
3. 3 sets of concentration or preacher curls
4. 3 sets of either incline or barbell curls
(done in no specific order) pls do give insight if u find the time, ive completed my first month since i started tracking my hypertrophy and am going to make a new plan for my 2nd month of rep/set and workout tracking
LOVE IT
hey trainer winny could you please make a video on how often to train to failure and the uses of reps in reserve
Wasup guys, do you think that Ez Bar Curl, Hammer curl and spider curl are good for biceps or should i change something
I do push pull legs, I sometimes swap to do the biceps before back my initial reason is to have a fresh back pump for taking pictures after workout but I actually feel my back more after exhausting biceps first tho I can’t lift as heavy mostly focusing on light and squeeze sets
We need the last triceps video!! 🔥🔥
Nice video 🎉
thanks
Thanks bro i am trying to bulk for the summer
Mk-677
The barbell could be replaced with dumbbell curls (including incline), it's sort of the same thing, maximum resistance in the mid range.
I love this channel really helpful and I love that they don’t use any of the trendy workouts that seem super dumb the community is great here too, I just have one question I play sports in college and I’m wondering how much cardio exercises are too much? I’ve been cardio everyday is that too much or is there even such thing as too much as too much cardio? I’d love to get some video on how to build agility and flexibility as well as endurance so I can find out if there’s anything I’m doing wrong
In another of his videos, he says the ideal is 150 minutes of cardio per week, divided into two sessions min. But keep in mind the focus of the channel is body building
new winny video means i gotta go to the gym
ok i now need this for triceps
Hello Winny, I really like your films. They are great! Good job! ❤ Little Bean (that wants to became a bodybuilder)
Great video, but how many reps per workout is best? Based on fatigue?
I start my biceps workout by
1.dumble curls
2.preacher curls (machine)
3.cable curls
4.hammer curls
Can some recommend any other excercise to replace with cable curls?
Niceee, can you do a video about triceps simplified too please?
Arms simplified next please ❤❤🙏
Will you make a video on stretching simplified? I don't understand if it's important and what it does for you
Could you do bicep curls with a cable for the main exercise?
What’s an compound exercise?
Good info... it would help a how to avoid injury simplified
Warm up
One category of biceps exercises is missing, the ones with max-stretched muscle: bsyesian curls or other excercises with the arm behind
YEAH BUDDYYYYYY!
Spider curl, hammer curl, cable curl with your back to the cable?
Thx
Will there be huge difference if I skip "main" exercise mentioned in video and treat concentration curl as "main" and hammer curl as "secondary"?
Quads simplified would be great
master winny, does peak curl refer to short head or long or both? and do all compound curls with a wider grip target the long head?
0:00 introduction
0:16 three types of bicep exercises
0:33 main bicep curl
1:35 training frequency (2-3 workouts/week)
1:52 training volume (12-20 sets/week)
2:55 rep ranges
3:12 main bicep exercise (barbell or dumbbell curl)
"bUt wHiNnY wHaT aBoUt tHe tRiSePs"👆🏼🤓🤣🤣
True tho
I can give you an answer using the same kind of programming
main lift: something like a skull crusher
long head focused lift: overhead extensions will do the trick. You can do a French press or use cables whatever you prefer
peak focused lift: tricep pushdowns work great for this
The same logic applies but on a push day instead of a back day
@@liquidcancer4573are dips cool?
@@moth9073Dips are pretty good, but it's not really an isolation exercise
@@moth9073Depends on form but generally yes, dips are great. Keep your arms closer to your body and your torso more upright to focus on the triceps as opposed to the chest
Can i just do preacher curl and incline db curl for biceps? Cause in a vid of tyler path he said that's all we would need for bicep
I subbed cause your voice is so cool but I'll soon be working out regularly
Can you do an updated push pull legs
I have a question, I've recently starting to lean against a wall when I do the main biceps exercise, since when I'm not doing that I tend to shrug the weight. Is is bad for me to lean against the wall, or should I keep doing it? Or should I lower the weight and do it without leaning against a wall?
Can we do the main exercise preacher curl or incline curl?
hey winny...i like alot your workout videos but i didn't understand why the rep range for first exercise is 5-12? I need to use higher kg's for the first exercise? Thanks for your help:D
Can you also start some serie with animation showing the correct way to do as well?
Vid idea: Show us what really makes muscle grow or the most (stretch hydropathy) :3
No
Training a muscle at a deep stretch with good programming generally gives good growth
Brother please a video on calves
Did you count 12-20 sets as isolated sets or thats including the sets youre doing for the back? If you're doing a upper/pull routine 2x a week and do 3 exercises for 3 sets for the back each time you've used your biceps 18 times essentially right?
Can the dumbell incline curl be a main exercice (instead of classic biceps curl)
Day 1Chest and lateralDelts, 2 back and reardelts, 3arms and 4 leg...repeat is this a good split
GOATED
Can you do one for triceps?
Just do biceps after chest day and triceps after back day🙏 much better
I've been following your simplified workout routine and I've noticed muscle gain! Unfortunately no weight loss but gaining muscle!
✨ Cardio ✨
Can I use spider curls with ez bar as main exercise?
Can you do a video on stretching ?
winny does incline bench dumbell curl train the bicep peak as well?
Does Incline dumbbell Curl and Bayesian curl(cable curl) included to "Peak" Curl exercises?
When winny will do forearms video?
Whats a compound workout?
Bro, make simplified triceps as fastest as pozzzzibllle
If I don’t see upright dip as the main it’s gonna be a problem
@@chaosreggie6984 I am 18 brothers and I dont train much, I mean by that is I train extremely less most of time and not eat protein as required 1gm or even half gm per pound of body wt .... still I can build muscles ...
@@chaosreggie6984 for me I break some rukes for triceps .... I let my elbows as far from body flared out, elbows facing the sides and performing some push down type exercise at home, but at gym scenerio a bit different
@@chaosreggie6984 Can we talk on these stuff some where on discord or insta etc...
This guy a GOAT
Can you do a vid on glutes or biceps???
Thats maybe one of the most useful fitness accounts ever
Wonderful