Hi , I am 64 , and have just started training again after a serious bout of depression, and the change in my outlook on life has changed so much for the better . Have just watched your video and have tried it out , Amazing , burn straight away . thank you , Rob M .
thanks Robert and Daniel for the examples to get motivated. I'll be 60 next year and have have been fighting that middle age depression also. I'm going to do this curl workout and start making changes.
What I don't understand is all the hate in the comments and other channels who do the same content. These videos help me as I started as a beginner into my last half of my 40's. I already developed Tendonitis in my forearm. That has slowed me down the last couple of years. At age 51 now,I am getting back to lifting and going to get a personal trainer to give me the knowledge I need to move forward and get into a more regular routine. Lighter weights and less volume is alot better for us older folks. You younger ones can handle much more weight and recover alot more easily. I am glad there are weight lifting channels who do address older people. We are out here,trying to improve our lives and prevent alot of ailments that come with older age. Ailments that young people don't understand but you will when you get older. Never stop addressing us older people because we need the help. Gen X will be the Generation that refuses to die and conform because we were rebels to begin with. We will do anything to stay alive and fighting. Healthy eating,exercise,weightlifting,whatever else we need to do. So to all these haters,Old saying: Well you are rubber and I am glue,later on when I talk with my therapist I will talk about you.
Wow, sorry to hear about your tendonitis. I am posting my other comment here: From over 40 years of training experience I would highly discourage anyone from using a straight bar for biceps exercises. The reason is that you force your joints into an unnatural position while putting a lot of strain on them. I learned this the hard way with months of join pains as a result. Dumbbells and cables are by far the best to use to avoid this problem. If you want to use a bar bell for curl, use a curl bar instead as it puts your joints in a more natural position. I hate to see people make the same mistake and hurt themselves. Bar bell exercises for upper body is just bad in general. You might get away with when you are young but not so much when you get older.
I have been working out for about 25 years. I turn 65 next week and I just did your chest, shoulder and bicep workout. My arms are jelly. I appreciate your straight forward videos and getting to the point. Clear directions on the workout. Easy to follow and you don't have to wade through a lot of BS. Very refreshing and appreciated.
AGE and GENDER had no bearing to resist training! I’m pushing 63 yrs old and just LOOOOVE listening to and watching content that will keep improving my body as I age! A few years ago… I was lugging around 200 extra pounds on my body at 5’11”… Weight came off with low carb and keto and now I’m working out AT HOME and seeing results and feeling fabulous!! I even have 8lb dumbbells on the floor by my bed and do exercises to FAILURE laying on me bed!! At least 3-4 times a week! Some AMs but mostly PMS!! Bottom line? Muscles know no age!! I’m NOT BULKY!’ Just lean FIRM muscles!! I watch a variety of “muscle” videos, just to change it up!! I really enjoy reading comments! Viewers opinions matter! Lisa in Mn
For anybody keen on helping build/maintain upper body strength try stair pushups. Spread feet on floor at bottom of steps to shoulder width, and lean down to place fists on the appropriate step. Push off to perform selected number of reps. This exercise replaces the usual posture for pushups, and makes it much easier to do, compared to getting down on the floor. When I discovered the step pushup a couple years ago I could, barely, squeak out 5 or 6. It took a few weeks to get up to speed, enabling 3 sets of 25 reps. I had a health problem that set me back for a while, but am back to the 3X25, today. I have pecks definition for the first time in my life. I'm 83, 205#.
Thanks. I'm almost 67 and started working out again after about 20 years. I am about 6 months in and getting results but also realize I can't handle the weight I used too. Those look like a great alternative to what I am familiar with. Can't wait to add them to my program.
From over 40 years of training experience I would highly discourage anyone from using a straight bar for biceps exercises. The reason is that you force your joints into an unnatural position while putting a lot of strain on them. I learned this the hard way with many months of joint pains as a result. Dumbbells and cables are by far the best to use in order to avoid this problem. If you want to use a bar bell for curl, use a curl bar instead as it puts your joints in a more natural position. I hate to see people make the same mistake and hurt themselves. Bar bell exercises for upper body is just not good in general. You might get away with when you are young but not so much when you get older.
Thank you for this. I have a terrible habit of enduring pain and working through it rather than asking if I am doing damage. I am 58 and have had terrible elbow joint pain but didn’t link this to my use of straight barbell curls. I will switch to dumbbells now.
@@garystroud1629 Yes, that's exactly what happened to me. It will take a while for the joint pains to go away but ever since I switched to dumbbells and cables I never had that problem again.
@@ThePapasmurf1946 I stopped doing standard bench press with a barbell many years ago, again because of tendon/joint pains. Yes, you can lift a lot more weight than with dumbbells but I don't care about that. Dumbbell bench press is a far superior exercise, where you engage more muscles and can go deeper. It is harder because you don't have the lateral support which is good. You want to engage those muscles as well. It is also much safer if you don't have anyone to spot you.
I've done drag curls and hammer curls for years, but not like this. Tried today, and the burn was immense! Felt like my biceps were gonna catch fire, and I used nothing but a 20-kg barbell. Tried the 21-rep variant too - a deep burn from that one, that's for sure. Thanks for the tips👍🏻😃
These are three great bicep exercises. I have performed all three and I'm 60! I especially like the hold for 10 seconds tip at the top of motion when performing drag curls, while also contracting the bicep muscle in this held position! And see why only the barbell itself would serve as sufficient enough weight. Thanks again for the great arm blast tutorial.
The best way to get big arms is to focus on growing your triceps. Your TRI ceps are 3 muscles vs your BI ceps which are 2. Triceps are a larger muscle group on your arm. Of course don’t skip the bicep exercises. but focus more on your triceps.
@@OfficialBobbyMaximus i have done hammers and 21’s befors. Need to try out drag curls. I will do all 3 in tomorrows workout Bobby. Thanks for the great content and great book
Hmm…very satisfying to know that you don’t necessarily need very heavy weights to improve muscle growth. I’m 65 and have been doing weight exercises- on and off, mostly on - since I was 20. But in my age you have to be more careful with injure of your joints. Technique is as important as the sheer amount of the weights. Activating the muscles in several ways (putting the stress on different areas of the muscle) can be as useful as just pumping heavy weights in a monotone way… You gave me a couple of new tips here😊
The trick is to feel the burn. If you dont feel the burn you are doing too high weights or not enough reps which means you will increase. If you cant increase in time takes some kilos off. I always have some back support so you isolate your arms more and not use your back to assist as much. Pain is the sign of progress but back pain is a sign to stop doing what your doing.
I'm 71 today. I've had a golfers elbow injury (mild type) left elbow for 6 months now. I have been learning how to effectively work with lighter weights to build muscle and maintain that cut look at my age. I don't go to a gym I work out at home so I only have free weights and a preacher curl bench. I am trying to only do curl and reverse curl movements only every 2 - 3 days. I am going to try your 3 arm exercises starting tonight.
I'm 71 at 70 both elbow ake starting with 5 pounds of weight now at 71 doing 25 pounds 25 reps×500 a day my elbow don't hurt I'm old union hot roofer trying to get rid of the wrinkles😂😊
Thank you for the insight 52 years young with some irreversible knee damage About 3 weeks ago incorporated drag curls in my workouts. Using dumbbells but great exercise. (Also doing spider curls too) Great content Absolutely appreciate ya Cheers
Thank you for posting this. I am well past 60, but I am still working out and always looking for something new to add to my routine. By the way, an empty Olympic bar weighs 35 lbs.
I don't get why all These Channels Name their content Special for men over 40 ? Exercises are the Same, No Matter how old you are or what gender. The only question useful to ASK when older is Volume because maybe you can't Recover AS good/fast AS Younger people.
I'm 69 and do a 2hr core workout x 3 ...my muscles grow more now than younger and recover quickly. The thing now is...I'm MORE dedicated and focused on ME! Legs x 2 ...I've become more of a gym rat at my age than any time in my life. And people notice 😊
Because 70% of Americans are fat and out of shape. The daily searches for workouts for older men is staggering. So when a 45 year old man who hasn’t worked out in 20 years goes to TH-cam, he’ll search for workouts for “older” men.
I love 21’s. I like doing the top half of range first, then full range, then FINISH on the bottom half. The lengthened position of the biceps being the last step is noticeably harder.
Really inspiring. I find (at 67) the hammer curl is easier for me than the flat bar curl so I like the discussion you have brought to that exercise. Best wishes from down in New Zealand.
When you do the Dumbbell Hammer curls super set it with Cross body Hammer curls, each curl individually, so four reps counts as 1, see if you can hit 10 or 12 reps a set.
I'm following you now Sir. I'm just out of bowel cancer surgery and weigh only 55 kilos. Please watch my progress, I'll start as soon as my Doc. allows. Grateful Aussie.
PLEASE HELP me with this! !'m 73 and quit performing bicep curls many years ago due to my lower back always going out. I built a preacher curl bench with a cable so the resistance was always at max and my back would still go out. Maybe there is no solution for me! (?) Thank you! Interesting video!
So, just to recap, a simple plan that's outlined here done consistently is all that's required to grow larger arms? Im soon to be 64 and really like the idea of a basic strategy. I'll give it a try and thanks.
I'll be giving this stuff a go purely out of curiosity. I'm in my sixties and have worked extensively in the construction industry as labourer, hod carrier, groundworker, shutterer, and 1st fix carpenter. I've needed arm strength for all of these and achieved it, but early on, Ihad to accept that I'd never have the bulging biceps. At my strongest, which basically fulfilled all the demands made on me, I still had pipe-cleaner arms albeit with little lumps the size of tennis balls popping out a bit when I bent them. My Dad was the same and he was an RAF middleweight boxing champion. I assume I'm destined to stay wiry (perfectly happy about it, esp. as my wife doesn't fancy men who are too ripped) but I'll give all this a go and see what happens. Of course, if it works at all well, I'll be under a lot of pressure to stop!
Question to the first exercise: you keep the dumbbells vertical when you move your arms up. Why not horizontally? Which seems to me the most obvious way. Is there a difference?
Love the addition of the 21’s. Been doing these off and on for years. Preacher 21’s. IMO are the best. Also use 21’s for front lateral and rear dealt flys.
You can have the three best exercises, but only until you need to switch it up again. Also, the tricep(s) are about 2/3 of your upper arm, so getting those to grow is just, if not more important. This is just my humble opinion. Also, frequency, intensity, macro-diet, and rest are a huge part of growing. Even more important once you start getting older. You have to be able to listen to your body and make decisions based off that. Change my mind 😂 I’m 41, retired cool-guy military. Not sure that matters. Been training for wrestling, then combat, now looks and longevity. ✌🏻
If you raise the dumbbell with the forearm in a neutral position (I.e. thumb up), you’re working the brachioradialis, not the biceps. Also you meant isometrically contract your abdominals, not flex them.
I guess everyone commenting have seen Rings gymnast's arms. They never do any kinda arms workout but their arms 😲 , in short best excersize to get fully developed arms by any angle is pull ups with different variations. I'm not rulling out dumbbell/barbell curls or pressdowns. Don't take my words, Even Jeff Cavalier did an entire vlog on this topic.
Mr. Maximus, you're on a good path. I just happened to get started in the weight room at 23. I'm 72 now. Speaking only for myself, I learned decades ago the long haul is far more important than seeing oneself self-destruct at a very young age. Guess it depends on many variables. Be wise, see yourself as a SENIOR CITIZEN in top notch over-all health. If your lucky, your cardio, joint health, and brain function will thank you! 😊
In my experience, avoid using a barbell and use dumbbells instead. You get better range of motion without the unneccessary strain a bar places on your wrists and arms.
1. 3:03 Hammer Curl
2. 4:50 Drag Curl
3a. 8:35 21 Reps - 7 Lower Reps
3b. 8:48 21 Reps - 7 Upper Reps
3c. 9:01 21 Reps - 7 Full Reps
Hi , I am 64 , and have just started training again after a serious bout of depression, and the change in my outlook on life has changed so much for the better . Have just watched your video and have tried it out , Amazing , burn straight away . thank you , Rob M .
I've just started as well, just turned 65. Results are amazing and the workouts are addictive
Good on you Robert. Keep on the journey from a big fan of regular (light) workouts down in New Zealand.
thanks Robert and Daniel for the examples to get motivated. I'll be 60 next year and have have been fighting that middle age depression also. I'm going to do this curl workout and start making changes.
Good on ya. You are NEVER 'too old'.
"Eat...Workout...SLEEP".....Repeat.
I’m in too guys. Turning 60 next April. Trying to put a full plan together and this is definitely gonna be part of it. I like how Bobby thinks.
What I don't understand is all the hate in the comments and other channels who do the same content. These videos help me as I started as a beginner into my last half of my 40's. I already developed Tendonitis in my forearm. That has slowed me down the last couple of years. At age 51 now,I am getting back to lifting and going to get a personal trainer to give me the knowledge I need to move forward and get into a more regular routine. Lighter weights and less volume is alot better for us older folks. You younger ones can handle much more weight and recover alot more easily. I am glad there are weight lifting channels who do address older people. We are out here,trying to improve our lives and prevent alot of ailments that come with older age. Ailments that young people don't understand but you will when you get older. Never stop addressing us older people because we need the help. Gen X will be the Generation that refuses to die and conform because we were rebels to begin with. We will do anything to stay alive and fighting. Healthy eating,exercise,weightlifting,whatever else we need to do. So to all these haters,Old saying: Well you are rubber and I am glue,later on when I talk with my therapist I will talk about you.
Wow, sorry to hear about your tendonitis. I am posting my other comment here: From over 40 years of training experience I would highly discourage anyone from using a straight bar for biceps exercises. The reason is that you force your joints into an unnatural position while putting a lot of strain on them. I learned this the hard way with months of join pains as a result. Dumbbells and cables are by far the best to use to avoid this problem. If you want to use a bar bell for curl, use a curl bar instead as it puts your joints in a more natural position. I hate to see people make the same mistake and hurt themselves. Bar bell exercises for upper body is just bad in general. You might get away with when you are young but not so much when you get older.
YT has this subject covered FOR +10 YEARS FFS, AND IN ANY WAY POSSIBLE! IT'S SO TRIVIAL, REPETITIVE AND BORING! DO YOU WANT TO SEE ME BOIL AN EGG TO!
I have been working out for about 25 years. I turn 65 next week and I just did your chest, shoulder and bicep workout. My arms are jelly. I appreciate your straight forward videos and getting to the point. Clear directions on the workout. Easy to follow and you don't have to wade through a lot of BS. Very refreshing and appreciated.
AGE and GENDER had no bearing to resist training!
I’m pushing 63 yrs old and just LOOOOVE listening to and watching content that will keep improving my body as I age!
A few years ago…
I was lugging around 200 extra pounds on my body at 5’11”…
Weight came off with low carb and keto and now I’m working out AT HOME and seeing results and feeling fabulous!!
I even have 8lb dumbbells on the floor by my bed and do exercises to FAILURE laying on me bed!! At least 3-4 times a week!
Some AMs but mostly PMS!!
Bottom line?
Muscles know no age!!
I’m NOT BULKY!’
Just lean FIRM muscles!!
I watch a variety of “muscle” videos, just to change it up!!
I really enjoy reading comments!
Viewers opinions matter!
Lisa in Mn
Love to hear it. How long have you been working out?
64 and same story. Hit the gym, correct the diet, live large!
Muscles know no age.
😂😂😂
For anybody keen on helping build/maintain upper body strength try stair pushups. Spread feet on floor at bottom of steps to shoulder width, and lean down to place fists on the appropriate step. Push off to perform selected number of reps. This exercise replaces the usual posture for pushups, and makes it much easier to do, compared to getting down on the floor. When I discovered the step pushup a couple years ago I could, barely, squeak out 5 or 6. It took a few weeks to get up to speed, enabling 3 sets of 25 reps. I had a health problem that set me back for a while, but am back to the 3X25, today. I have pecks definition for the first time in my life. I'm 83, 205#.
I'm 60 yes,and doing 200 push ups per day
So doing 300 per day , have you noticed any changes ? Guess depending on how long ya been doing them@@aldob6379
Thanks!
Go birds! Love the Brandon Graham jersey! Thanks for sharing these tips, I need some new ideas to make my workouts more interesting.
I am 39 and this content is gold. I love how you also focus on the negative pump when working out.💪🏼
Thanks. I'm almost 67 and started working out again after about 20 years. I am about 6 months in and getting results but also realize I can't handle the weight I used too. Those look like a great alternative to what I am familiar with. Can't wait to add them to my program.
Let me know how they go
Add creatine (10g/day) collagen peptides (10-15g/day) you’ll thank yourself later ….
Add reps and/or slow the tempo. Too much weight is dangerous and frustrating to your goals.
Glad I found your channel. do you have a specific diet and workout plan for us 69 yo?😊
Why did you go 20 years without working out? Sheesh.
From over 40 years of training experience I would highly discourage anyone from using a straight bar for biceps exercises. The reason is that you force your joints into an unnatural position while putting a lot of strain on them. I learned this the hard way with many months of joint pains as a result. Dumbbells and cables are by far the best to use in order to avoid this problem. If you want to use a bar bell for curl, use a curl bar instead as it puts your joints in a more natural position. I hate to see people make the same mistake and hurt themselves. Bar bell exercises for upper body is just not good in general. You might get away with when you are young but not so much when you get older.
I'm 66 and agree with you 100%
Thank you for this. I have a terrible habit of enduring pain and working through it rather than asking if I am doing damage. I am 58 and have had terrible elbow joint pain but didn’t link this to my use of straight barbell curls. I will switch to dumbbells now.
@@garystroud1629 Yes, that's exactly what happened to me. It will take a while for the joint pains to go away but ever since I switched to dumbbells and cables I never had that problem again.
I recommend a taco 🌮 & burrito 🌯!
@@ThePapasmurf1946 I stopped doing standard bench press with a barbell many years ago, again because of tendon/joint pains. Yes, you can lift a lot more weight than with dumbbells but I don't care about that. Dumbbell bench press is a far superior exercise, where you engage more muscles and can go deeper. It is harder because you don't have the lateral support which is good. You want to engage those muscles as well. It is also much safer if you don't have anyone to spot you.
I've done drag curls and hammer curls for years, but not like this. Tried today, and the burn was immense! Felt like my biceps were gonna catch fire, and I used nothing but a 20-kg barbell. Tried the 21-rep variant too - a deep burn from that one, that's for sure. Thanks for the tips👍🏻😃
Wow, I did these today. And it was a great workout. I'm 47, thanks for the advice. Good information. This workout I will be doing.
These are three great bicep exercises. I have performed all three and I'm 60! I especially like the hold for 10 seconds tip at the top of motion when performing drag curls, while also contracting the bicep muscle in this held position! And see why only the barbell itself would serve as sufficient enough weight. Thanks again for the great arm blast tutorial.
Thank you. How long have you been working out?
@@OfficialBobbyMaximus off and on since 1979.
The best way to get big arms is to focus on growing your triceps. Your TRI ceps are 3 muscles vs your BI ceps which are 2. Triceps are a larger muscle group on your arm. Of course don’t skip the bicep exercises. but focus more on your triceps.
Plus you can flex them big triceps casually, with your hands in your pockets.
1)Hammer curls…
2)drag curls (have never heard of drag curls)
3) 21’s
Drag curls were a popular exercise of Vince Gironda. He trained a lot of celebrities and bodybuilders in the 60's, 70's and 80's.
@@MarioMartinez-ht3ul Such a great exercise right?
Three of the classics !!! Have you tried them yet?
@@OfficialBobbyMaximus Definitely!
@@OfficialBobbyMaximus i have done hammers and 21’s befors. Need to try out drag curls. I will do all 3 in tomorrows workout Bobby. Thanks for the great content and great book
75 this month. Good training advice, thanks.
The great trainer, Vince Gioronda was a big proponent of the drag curl.
Hmm…very satisfying to know that you don’t necessarily need very heavy weights to improve muscle growth.
I’m 65 and have been doing weight exercises- on and off, mostly on - since I was 20. But in my age you have to be more careful with injure of your joints.
Technique is as important as the sheer amount of the weights. Activating the muscles in several ways (putting the stress on different areas of the muscle) can be as useful as just pumping heavy weights in a monotone way…
You gave me a couple of new tips here😊
Be clever and keep it simple and stupid. Great clip, no PD no BS. Straight forward well explained and demonstrated. Thumbs up from me.
The trick is to feel the burn. If you dont feel the burn you are doing too high weights or not enough reps which means you will increase. If you cant increase in time takes some kilos off. I always have some back support so you isolate your arms more and not use your back to assist as much. Pain is the sign of progress but back pain is a sign to stop doing what your doing.
Love the hammer curls tips
I'm 71 today. I've had a golfers elbow injury (mild type) left elbow for 6 months now. I have been learning how to effectively work with lighter weights to build muscle and maintain that cut look at my age. I don't go to a gym I work out at home so I only have free weights and a preacher curl bench. I am trying to only do curl and reverse curl movements only every 2 - 3 days. I am going to try your 3 arm exercises starting tonight.
I'm 71 at 70 both elbow ake starting with 5 pounds of weight now at 71 doing 25 pounds 25 reps×500 a day my elbow don't hurt I'm old union hot roofer trying to get rid of the wrinkles😂😊
Thank you for the insight
52 years young with some irreversible knee damage
About 3 weeks ago incorporated drag curls in my workouts. Using dumbbells but great exercise. (Also doing spider curls too)
Great content
Absolutely appreciate ya
Cheers
Just make sure you use a curl bar when doing them. See my other comment
Thank you for posting this. I am well past 60, but I am still working out and always looking for something new to add to my routine. By the way, an empty Olympic bar weighs 35 lbs.
I don't get why all These Channels Name their content Special for men over 40 ? Exercises are the Same, No Matter how old you are or what gender. The only question useful to ASK when older is Volume because maybe you can't Recover AS good/fast AS Younger people.
I'm 69 and do a 2hr core workout x 3 ...my muscles grow more now than younger and recover quickly. The thing now is...I'm MORE dedicated and focused on ME! Legs x 2 ...I've become more of a gym rat at my age than any time in my life. And people notice 😊
2 of the 3 exercises were low weight and max results. This is important for older folk as less chance of injury which takes longer to recover from.
Especially when the coach doesn't have big biceps himself…
Click bait
Because 70% of Americans are fat and out of shape. The daily searches for workouts for older men is staggering. So when a 45 year old man who hasn’t worked out in 20 years goes to TH-cam, he’ll search for workouts for “older” men.
Great channel. You have the teacher / trainer gift. Very good.
Great biceps session, I'd add the incline bench curls, great stretch and activation
Those are a good one too
All three exercises in the same workout?
I've done drag curls before, but never with a ten second squeeze. Can't wait to try this version
Fantastic instructions and technique. Thank you.
Hi Bobby just did your back exercises and this evening I will be doing the chest exercises
First time catching your video.I am 67,will try these and report back to you.thanks for the info.
I love 21’s. I like doing the top half of range first, then full range, then FINISH on the bottom half. The lengthened position of the biceps being the last step is noticeably harder.
They are such a good pump
Thanks ⭐️
Really inspiring. I find (at 67) the hammer curl is easier for me than the flat bar curl so I like the discussion you have brought to that exercise. Best wishes from down in New Zealand.
Your my guy Bobby, I am 55 years young and your approach is great for me. Thanks
When you do the Dumbbell Hammer curls super set it with Cross body Hammer curls, each curl individually, so four reps counts as 1, see if you can hit 10 or 12 reps a set.
To all the 'smart' ignorant comments.
Just follow this man's great advice.
He knows what he is doing!
Sure he does. He exaggerates for a living.
No he doesn't.. and neither do you
@@robertduklus6555 yeah exactly!
🤫😉
@@ARCENAULT hehehehe.....you missed the irony , shame on you for being so serious 🥳
@@robertduklus6555 Yesssssss, exactly! Especially, the intro of his credentials, every time 🤦
These look great for seniors (and, well, everyone else, too)! ty
All these exercises are awesome for working out arms. And the beauty is not too much weight is needed.
I just liked and subscribed. I'm adding this to my next pull day this week. Impressive work, sir!
I'm following you now Sir.
I'm just out of bowel cancer surgery and weigh only 55 kilos.
Please watch my progress, I'll start as soon as my Doc. allows.
Grateful Aussie.
New to your channel, thanks for the bicep workouts. Looking forward to watching more of your videos! 👍🏿💪🏿
You are welcome. Any topics you'd like to see me film?
This is what I like, minimal equipment exs. will add these to my core and bodyweight exs
Good news
So simple but effective
Nice stuff Gona try this thanks
PLEASE HELP me with this! !'m 73 and quit performing bicep curls many years ago due to my lower back always going out. I built a preacher curl bench with a cable so the resistance was always at max and my back would still go out. Maybe there is no solution for me! (?) Thank you! Interesting video!
So quick question do you need to go to failure on these exercises? Because if so how do you do that on the 21s?
I love the 21s. It really made my biceps pop.
So, just to recap, a simple plan that's outlined here done consistently is all that's required to grow larger arms? Im soon to be 64 and really like the idea of a basic strategy. I'll give it a try and thanks.
Correct. Consistency is key
Awesome vid, do you think the 3 exercises are enough for a full upper body workout session?
Yeah totally agree best exercises ever for bicep growth especially those 21s oh maaan but some power curls and cheat curls with slow negative work to
Thankyou for this video
Man nobody really does 21s anymore so glad it's still alive n kicking!!
I often do as a finisher
I do...every single week...the best pump for the biceps ever !
I do it’s the best way to finish off and for an amazing pump your arms will be burning afterwards
I do them frequently and I love them!
I adapt the 21s into all sorts.of workouts...21s for chest....
Just found your channel....fantastic tips for biceps.
Cool Thanks 👍😊
Great stuff!!! Just subscribed 😊.
Great video very good and different.
Thank you for this set 👍🏻
Thanks mate 🙂👍
Thanks
Tried to do the drag curl. The bar got hung up under my belly. Do they make bar extensions? 😮😂
I'll be giving this stuff a go purely out of curiosity. I'm in my sixties and have worked extensively in the construction industry as labourer, hod carrier, groundworker, shutterer, and 1st fix carpenter. I've needed arm strength for all of these and achieved it, but early on, Ihad to accept that I'd never have the bulging biceps. At my strongest, which basically fulfilled all the demands made on me, I still had pipe-cleaner arms albeit with little lumps the size of tennis balls popping out a bit when I bent them. My Dad was the same and he was an RAF middleweight boxing champion. I assume I'm destined to stay wiry (perfectly happy about it, esp. as my wife doesn't fancy men who are too ripped) but I'll give all this a go and see what happens. Of course, if it works at all well, I'll be under a lot of pressure to stop!
Love watching ur videos 😊
Thank you.
Thanks Bobby!
The muscles of the arms are the fastest to absorb workout and easiest to give exercise to. 👍
Thanks!
Gracias amigo for sharing, we appreciate it.
Thank you brother ✝️🇺🇸
Good video. Thank you
Great video man!
Lov your videos Bobby maximums 💪🏾💪🏾💪🏾💪🏾👊🏾👊🏾👊🏾💯💯💯💯🔥🔥🔥🔥
Good to find a classic military type trainer. Too man other kinds of trainers out there.
Hammer Curls!
Can you get the same results lifting one are at a time? With exercise #1
Good stuff sir!
Does the weight of the barbell matter? Recommendations there? 44lbs? 20lbs?
Can you do the 21s with dumbbells?
I'm sure you can. Just follow the same concept.
Form and discipline is key when working muscles. Once you stray from form, you engage muscles other than those you want to target.
Yes big arms matter facts!
Question to the first exercise: you keep the dumbbells vertical when you move your arms up. Why not horizontally? Which seems to me the most obvious way. Is there a difference?
One is more Brachialis and one is more Bicep
Different exercise. It is called hammer curls because the dumbell is held the same way you would hold a hammer.
Love the addition of the 21’s. Been doing these off and on for years. Preacher 21’s. IMO are the best. Also use 21’s for front lateral and rear dealt flys.
They are so good
21’s with dumbbells are fantastic.
Good video.
Am 58 and starting to train hard. I want to go out of this world mega fit with big arms! Strength and Honour! Die in the gym fighting!
How did you destroy your right bicep and please comment on your surgical repair success or not. Thanks
Great burner, feel that incredible burn. Just curious, it appears at some time you’ve blown your right bicep?
You can have the three best exercises, but only until you need to switch it up again. Also, the tricep(s) are about 2/3 of your upper arm, so getting those to grow is just, if not more important. This is just my humble opinion. Also, frequency, intensity, macro-diet, and rest are a huge part of growing. Even more important once you start getting older. You have to be able to listen to your body and make decisions based off that. Change my mind 😂 I’m 41, retired cool-guy military. Not sure that matters. Been training for wrestling, then combat, now looks and longevity. ✌🏻
Hammer curls and seated db curls and incline bench curls....that's all you really need
If you raise the dumbbell with the forearm in a neutral position (I.e. thumb up), you’re working the brachioradialis, not the biceps. Also you meant isometrically contract your abdominals, not flex them.
I guess everyone commenting have seen Rings gymnast's arms. They never do any kinda arms workout but their arms 😲 , in short best excersize to get fully developed arms by any angle is pull ups with different variations. I'm not rulling out dumbbell/barbell curls or pressdowns. Don't take my words, Even Jeff Cavalier did an entire vlog on this topic.
Good video
It doesn’t matter what you wear when you workout your muscles don’t care,hypertrophy will happen If we are consistent and progressive overloading.
Look good = Feel good = perform good.
What would the last 2 look like with dumb bells from a wheel chair?
Mr. Maximus, you're on a good path. I just happened to get started in the weight room at 23. I'm 72 now. Speaking only for myself, I learned decades ago the long haul is far more important than seeing oneself self-destruct at a very young age. Guess it depends on many variables. Be wise, see yourself as a SENIOR CITIZEN in top notch over-all health. If your lucky, your cardio, joint health, and brain function will thank you! 😊
tell us about the injury to your right upper arm
In my experience, avoid using a barbell and use dumbbells instead. You get better range of motion without the unneccessary strain a bar places on your wrists and arms.
40 years when I started doing drag curls it was the norm at that time
Looking forward to tryin these out later. I usually take a 2 min rest in-between sets. Does it matter?
60-120sec work for rest periods.