Hope you enjoyed the vid! See below for all the studies mentioned in the video. Cheers! ARM GROWTH WITH PREACHER CURLS VS INCLINE CURLS pubmed.ncbi.nlm.nih.gov/37559762/ LONG LENGTH TRAINING pubmed.ncbi.nlm.nih.gov/33977835/ pubmed.ncbi.nlm.nih.gov/33009197/ pubmed.ncbi.nlm.nih.gov/35819335/ TRICEPS GROWTH WITH BENCH PRESS pubmed.ncbi.nlm.nih.gov/32149887/ TRICEPS GROWTH WITH OVERHEAD EXTENSIONS VS TRICEP PUSHDOWNS www.tandfonline.com/doi/full/10.1080/17461391.2022.2100279
@jeremyethier hii!! can you post a youtube video about the hip dip? And how to have a fuller bum and reduce the dent? Someone said in the discussion that - Hip abduction exercises work the glute medius hence making hip dips more indented... for those that want to minimize the 'look' of hip dips stay away from exercises that hyperextend your hips and hip abduction exercises. And donkey kicks too... they work the upper side booty as well (medius) hence a more square-ish shape/indented hip dips…. So the person said stay away with exercises that work your upper side glute muscles like hip abduction, donkey kicks, clamshells, those stupid banded side walks that literally do the opposite of giving anyone seamless curves, when doing deadlifts not to hyperextend your hips…. instead stick to hip thrusts, bulgarian split squats, romanian deadlifts, walking lunges... if u just do those that medius muscle wont develop as much and your gluteus maximus will develop more instead and actually push up and indirectly hide the indent some more.
🎯 Key Takeaways for quick navigation: 00:42 💪 *Preacher curls are effective for biceps growth, particularly targeting the bottom part. Research supports their effectiveness compared to incline curls.* 02:33 🤔 *Neutral grip in standing hammer curls or behind-the-body hammer cable curls on a preacher curl can target brachialis and brachioradialis, promoting overall arm thickness.* 03:46 🏋️♂️ *Overhead tricep extensions, especially targeting the long head, are crucial for balanced triceps growth. They outperformed Skull Crushers in promoting long head growth in a study.* 05:52 🚀 *To emphasize lateral triceps head growth, try cable pushdowns with an arm position that stretches and challenges the lateral head. Alternatively, close grip push-ups or JM presses with dumbbells can be effective.* 07:19 🔄 *Consistency in workouts, proper nutrition, and sufficient sleep are foundational for results. No workout can compensate for neglecting these fundamentals. Consider a personalized, science-based plan for optimal results.* Made with HARPA AI
1:32 turning preacher (luruskan tangan) stretch skull crusher 4:18 4:31 overhead extention top tier long head lateral head tricep 6:14 (cable) 6:50 lateral elbow bend 7:24 all
Your actually the most helpful guy for exercise on youtube. If I have a question, I just search for your wise videos and I find what I am looking for. Doing well, keep it up!
🎯 Key Takeaways for quick navigation: 00:28 💪 *Biceps Workout Essentials* - Understanding the importance of challenging the biceps closer to the bottom for optimal growth. - Preacher curls vs. incline curls: preacher curls show superior growth in the bottom part of the biceps. - Technique tips for preacher curls: emphasizing the starting position and the importance of the stretch. 02:05 💥 *Forearm Emphasis in Arm Workouts* - Targeting forearm muscles (brachioradialis and brachialis) along with biceps growth. - Neutral grip impact on forearm muscles during curls. - Standing hammer curls on a preacher bench to engage forearm muscles effectively. 03:17 💪 *Triceps Development Strategies* - Understanding the three heads of the triceps and their distinct growth patterns. - The significance of specialized exercises for targeting the long head of the triceps. - Emphasizing overhead extension exercises for long head growth. 05:10 🔑 *Importance of Fundamental Factors* - Highlighting the crucial role of commitment, nutrition, and proper rest in achieving fitness goals. - Recommendation to prioritize foundational aspects of fitness over workout routines. 05:52 💪 *Targeted Triceps Development* - Focusing on lateral head development with specific exercises and arm positions. - Alternative exercises for lateral and medial head growth if lacking access to cables. - Tips for performing effective exercises to target specific triceps heads. Made with HARPA AI
I Need More Videos Like This The #1 Workout That Blew My Back The #1 Workout That Blew My Chest The #1 Workout That Blew My Legs The #1 Workout That Blew My Abs The #1 Workout That Blew My Neck
Jeremy, I have made incredible progress on the Built with science program in the past two months. Even friends that I didn’t think would notice are commenting on my noticeable increase in muscle. My partner even asked me if I was using growth hormone! Lol. (Nope, just science.) I have not adopted everything perfectly as I have a crazy job and I can only manage to get to the gym 3 to 4 times per week for 40 minutes. I have appreciated the guidance on my supplements, use and timing of proteins, and especially the most effective exercises for building muscle when I’m at the gym. For people like me, whose jobs eat up all of our time, knowing what is going to be the most efficient route to our goals is like gold. Thank you!
I previously mentioned that you should do a Timelapse video of your physique. You ought to also do a Timelapse video of how professional your videos have become. You are now at 6 million subscribers. Outstanding.
My half filipino little brother and I thank you. He's just getting into working out (16, I think girls may be his motivation lmao), and he's lucky enough to have me pointing him in the right direction to start with (been lifting on and off for 20 years now), but at 31 years old, I want gains that are backed by science as the most effective, I can't just spend 3+ hours in the gym like I used to, him and I both are going to get stronger faster by understanding what works best.
Always loved preacher curls, been my #1 movement for biceps. Also I liked using the EZ curl bar because it’s best for my wrists. Tip be careful with it especially if really pushing to failure. Don’t lose control of it and sit up to help drop weight. You don’t want to torn bicep muscle 😮
I stopped working out for last two years but used to follow this guy's video back in 2019-20 and man he looks same after two years. It shows how hard it is to build muscle when you are natural. Again maybe he is not big like Sam Sulek (will never be) but this tutorial video is hundred times better than his (Sam Sulek's) vlogs. Keep up the good work Jeremy!
It's about your intention; if you want to become a hulk that can lift super heavy - but probably can't run around the block or successfully handle his own body weight - go for it. Steroids seem to help a lot of guys achieve this goal (because the human body isn't designed to look like Sam Sulek's, proven by the fact that a lot of these folks sadly also die young). But if you want real world, functional fitness and strength, that will help you live long, have a great quality of life and be athletic enough to run from a predator, pull yourself or your loved ones over a wall to safety, and have the stamina to fight if need be - stick with Jeremy, and stick with science 👍🏼
1:48 I can’t extend my arm during preacher curls my body can do it but my mind starts playing those reels of bicep tendon tears and I’m scared to fully extend it
After seeing so many videos of bicep tears from preacher curls I’m more apprehensive doing them than before. Any tips for not ever tearing doing preacher curls?
You saw one video of a roided guy ego lifting. But ok, here you go: 1. Dont do steroids, his bicep tore because he was on juice and juice makes your muscles develop way faster than your tendons and everything else, so it tore a lot more easily 2. Dont ego lift, ego lifting on any exercise probably will get you hurt 3. Dont fully extend your arms at the bottom And bonus for bicep growth, dont be scared of it. Go as heavy as you can while maintaining form. One video we all know caused everyone's bicep development to drop thats crazy man😂
Prioritize compound movements first. Targeted bicep exercises aren't ones I prioritize. Zottman curls maybe with super light weight to hit the forearms along with the bicep, or just farmer carries (which I'd prefer for forearms). It's way too easy to get a tear, or develop a lingering tendinopathy in your biceps by over-zealously training them too heavy / targeted.
Behind the body cable curl is good to be mentioned because its better than lying dumbbell curls because it provides constant tension and at the bottom is most difficult.For me that is also one should be included
I am doing only skull crushers for triceps beyond failure with partials at the end, 5 sets each 4 days or 2 times per 8 days and it's literally growing like crazy. The stretch is so deep it ends up behind my rear delt
*Do exercises that challenge your muscles in the stretched position* 1. Preacher curls (brachalis and long head of bicep) 2. Hammerhead curls (brachalis in forearm and bicep) 3. Skull crushers (long head in tricep) 4. JM press (lateral and med head in triceps) I’d recommend incorporating *concentration curls* for the short head of your bicep as well
00:03 Effective biceps exercise for arm growth 01:04 Preacher curls can lead to significant biceps growth. 02:04 Neutral grip for arm growth 02:59 Consider swapping to behind the body Hammer cable curls if regular curls feel tough on tendons. 03:58 Overhead tricep extensions are highly effective for long head growth 04:59 Foundation of workout: Push hard, eat right, sleep enough 05:50 Dedicate an exercise to the lateral head for arm growth. 06:48 Perform exercises with lower dumbbells and sliding elbows forward to target lateral and medial heads effectively.
the discord-like sound effect everytime a demonstration video popped up (like at around 4:14) were really messing me up and I kept looking over at my Discord
thank you very much for this video.I know you get a lot of messages like this, but you are a really great person and you help us a lot by researching and providing us with this golden information.
IKR why would anyone trust a so called fitness influencer who jsut cheated their way to the top. Mad props to Jeremy for not giving in. I really appreciate the natural advice, even guys like Davis Diley im pretty sure are juiced up, hell even looks like Andrew huberman is juiced. What a sad world we live in where most people are so fake...
@@CatDaddy0327 Yeah sam uses but he still destroys in the gym every day, without juice he would still be huge, he just want to go to the next level. Dont be saying he "cheated" bro dedicates his life to the gym
Great video as recently as 4-6 months ago, since I started doing 3 more overhead tricep dumbbell exercises at the end of my chest session I noticed my pressing and pushing power became stronger especially on the OHP.
I don't have the money to go to a gym so I use elastic resistance bands and buckets of sand, and bands seems to work for me because the tension increases with curls.
Best exercises: Preacher curls: 1:15 Preacher hammer curls: 2:49 ( Better For long head) Overhead extensions: 4:39 Jm press: 6:40 For the other half of the forearm use wrist curls.
This is a fitness powerhouse! It instantly resonates with the transformative teachings I gained from my lifecoach Lisa Haisha during a retreat in the Philippines. Both your effective workout and her guidance inspire greatness in pursuing physical strength with determination. Cheers to sculpting powerful arms and embracing the journey to a stronger you!
Thanks for the video but can you plz make a video on how to take care of your important joints as my knees have given up after alot of cycling and my elbow hurts after pushups and tricep overhead extension.
Ive found it useful to do effectively an isometric within a rep. So you go halfway into the exercise, and you hold a duration for lets say, 5-6 seconds for reps of 3-4. You then return to the exercise starting position and continue until the reps are done. Gradually increase duration and reps depending on if you feel ready.
I did those cross-body cable tricep extensions for like 3 weeks... really messed up my shoulders. Had to significantly change my upper body training for about 10 days while they healed. Everyone's body is different, but be careful.
I've done preacher curls for more than a decade, and switched for simple dumbell curls last year, just beause I saw a lot of videos showing preacher was the worst exercise for biceps. My biceps grew significantly with this change. For what I felt doing dumbell curls, it is clearly more challenger.
1:40 My god. Do not rotate to a neutral grip as you go into the stretched position of a preacher curl. You're taking tension off the bicep at what you just explained to be the most hypertrophic part of the movement.
Hope you enjoyed the vid! See below for all the studies mentioned in the video. Cheers!
ARM GROWTH WITH PREACHER CURLS VS INCLINE CURLS
pubmed.ncbi.nlm.nih.gov/37559762/
LONG LENGTH TRAINING
pubmed.ncbi.nlm.nih.gov/33977835/
pubmed.ncbi.nlm.nih.gov/33009197/
pubmed.ncbi.nlm.nih.gov/35819335/
TRICEPS GROWTH WITH BENCH PRESS
pubmed.ncbi.nlm.nih.gov/32149887/
TRICEPS GROWTH WITH OVERHEAD EXTENSIONS VS TRICEP PUSHDOWNS
www.tandfonline.com/doi/full/10.1080/17461391.2022.2100279
You have lines horizontally on your back. I strongly suggest getting a thorough lyme disease test
Great video Jeremy
For the LATERAL HEAD wouldn't the neutral grip rope push down or a V BAR push down yield the same effect.
@jeremyethier hii!! can you post a youtube video about the hip dip? And how to have a fuller bum and reduce the dent?
Someone said in the discussion that - Hip abduction exercises work the glute medius hence making hip dips more indented... for those that want to minimize the 'look' of hip dips stay away from exercises that hyperextend your hips and hip abduction exercises.
And donkey kicks too... they work the upper side booty as well (medius) hence a more square-ish shape/indented hip dips….
So the person said stay away with
exercises that work your upper side
glute muscles like hip abduction,
donkey kicks, clamshells, those stupid
banded side walks that literally do the
opposite of giving anyone seamless
curves, when doing deadlifts not to
hyperextend your hips…. instead stick
to hip thrusts, bulgarian split squats,
romanian deadlifts, walking lunges... if
u just do those that medius muscle
wont develop as much and your
gluteus maximus will develop more
instead and actually push up and
indirectly hide the indent some more.
@@iam-we6lj stop trying to grow the glutes. That’s d*g*st*ng
1:34 : Exercise one.
2:55 : Exercise two.
4:49 : Exercise three.
6:21 : Exercise four.
For people re-watching at the gym.
7:21 : Table with all.
Thanks
Thanks 😊
👍
You are a king among men
@@emanuele9238 hahahah, only a king can say this.
This man is so dedicated he sleeps in the gym
Lmao
Yo donut 😃
Why do u say that
Ayyee donut
Yo....
Arms Workout
- Dumbbell Preacher Curl | 3-4 Sets | 8-12 Reps | Alternative: Behind Body Cable Curls
- Dumbbell Hammer Preacher Curl | 3-4 Sets | 8-12 Reps | Alternative: Behind Body Cable Hammer Curls
- Cable Overhead Extension | 3-4 Sets | 10-15 Reps | Alternative: Skull crushers
- Lateral Head Cable Extension | 3-4 Sets | 10-15 Reps | Alternative: JM Press, Close Grip Push-Ups
thank you king 👑
Nice
dude, thank you so much for this!
Bro you’re a real one
Just 4 exercises for the whole arm ? 🙄
Bro. Please make more videos like this, they help alot and will prolly save alot of time on many people's gym journey.
🎯 Key Takeaways for quick navigation:
00:42 💪 *Preacher curls are effective for biceps growth, particularly targeting the bottom part. Research supports their effectiveness compared to incline curls.*
02:33 🤔 *Neutral grip in standing hammer curls or behind-the-body hammer cable curls on a preacher curl can target brachialis and brachioradialis, promoting overall arm thickness.*
03:46 🏋️♂️ *Overhead tricep extensions, especially targeting the long head, are crucial for balanced triceps growth. They outperformed Skull Crushers in promoting long head growth in a study.*
05:52 🚀 *To emphasize lateral triceps head growth, try cable pushdowns with an arm position that stretches and challenges the lateral head. Alternatively, close grip push-ups or JM presses with dumbbells can be effective.*
07:19 🔄 *Consistency in workouts, proper nutrition, and sufficient sleep are foundational for results. No workout can compensate for neglecting these fundamentals. Consider a personalized, science-based plan for optimal results.*
Made with HARPA AI
Bro forgor to delete the last sentence
@@Cursedcb😂
@@CursedcbBro forgor frfr 💀
How do you do, fellow kids?
This is really helpful, thank you.
3:46 is wrong tho. He just said skullcrushers are very important or at least an excersise where your arm is plaved behind your head
Please continue this "#1 workouts" series for other muscle groups. Looking forward to the back and chest videos
Jesus loves you
@@Rickcope2075hail satan 🤘
1:32 turning preacher (luruskan tangan) stretch
skull crusher 4:18
4:31 overhead extention top tier long head
lateral head tricep 6:14 (cable)
6:50 lateral elbow bend
7:24 all
Thanks man needed this
Thanks
Tq
Your actually the most helpful guy for exercise on youtube. If I have a question, I just search for your wise videos and I find what I am looking for. Doing well, keep it up!
🎯 Key Takeaways for quick navigation:
00:28 💪 *Biceps Workout Essentials*
- Understanding the importance of challenging the biceps closer to the bottom for optimal growth.
- Preacher curls vs. incline curls: preacher curls show superior growth in the bottom part of the biceps.
- Technique tips for preacher curls: emphasizing the starting position and the importance of the stretch.
02:05 💥 *Forearm Emphasis in Arm Workouts*
- Targeting forearm muscles (brachioradialis and brachialis) along with biceps growth.
- Neutral grip impact on forearm muscles during curls.
- Standing hammer curls on a preacher bench to engage forearm muscles effectively.
03:17 💪 *Triceps Development Strategies*
- Understanding the three heads of the triceps and their distinct growth patterns.
- The significance of specialized exercises for targeting the long head of the triceps.
- Emphasizing overhead extension exercises for long head growth.
05:10 🔑 *Importance of Fundamental Factors*
- Highlighting the crucial role of commitment, nutrition, and proper rest in achieving fitness goals.
- Recommendation to prioritize foundational aspects of fitness over workout routines.
05:52 💪 *Targeted Triceps Development*
- Focusing on lateral head development with specific exercises and arm positions.
- Alternative exercises for lateral and medial head growth if lacking access to cables.
- Tips for performing effective exercises to target specific triceps heads.
Made with HARPA AI
Your videos are very helpful. No filler, no ranting, just clear concise explanation and visuals. Thx!
The animated muscles are just 10/10, for understanding as well as "artistically"
this is exactly the video i needed before my bicep and shoulder session today. thanks! love the content keep it up
did it work?
0:03 steroids
😂
Oh 💀
☠️ bro 🥴
exactly
Your video editing skills gotten really good over the years. Since I just saw your channel. So far I am hooked on learning new skills
I have been following you for 10 years now
Pretty sure he hires an editor. Not many youtubers with this many followers edit their own videos.
I Need More Videos Like This
The #1 Workout That Blew My Back
The #1 Workout That Blew My Chest
The #1 Workout That Blew My Legs
The #1 Workout That Blew My Abs
The #1 Workout That Blew My Neck
Time stamp if you need it
Bicep
0:33
Bicep + Brachialis + brachioradialis
2:05
Long head
4:05
Lateral + Medial head
5:45
Jeremy your videos are so great. I recommend your videos to beginners all the time due to how approachable you are.
Jeremy, I have made incredible progress on the Built with science program in the past two months. Even friends that I didn’t think would notice are commenting on my noticeable increase in muscle. My partner even asked me if I was using growth hormone! Lol. (Nope, just science.) I have not adopted everything perfectly as I have a crazy job and I can only manage to get to the gym 3 to 4 times per week for 40 minutes. I have appreciated the guidance on my supplements, use and timing of proteins, and especially the most effective exercises for building muscle when I’m at the gym. For people like me, whose jobs eat up all of our time, knowing what is going to be the most efficient route to our goals is like gold. Thank you!
I previously mentioned that you should do a Timelapse video of your physique. You ought to also do a Timelapse video of how professional your videos have become. You are now at 6 million subscribers. Outstanding.
Playing OSRS increased my overall muscle by 38%.
Fishing lvl?
Standing at grand exchange
I am like 70m str So oh yea baby we got some muscle haha.
bro why r all us osrs people following this channel
@@BlackMamba-vl4ks51, going to Lobbys later today though hoping to get to 55
My half filipino little brother and I thank you. He's just getting into working out (16, I think girls may be his motivation lmao), and he's lucky enough to have me pointing him in the right direction to start with (been lifting on and off for 20 years now), but at 31 years old, I want gains that are backed by science as the most effective, I can't just spend 3+ hours in the gym like I used to, him and I both are going to get stronger faster by understanding what works best.
Love this series of video ! We gonna need it for each group of muscles 😁 looking forward for the mid back and traps one
Always loved preacher curls, been my #1 movement for biceps. Also I liked using the EZ curl bar because it’s best for my wrists. Tip be careful with it especially if really pushing to failure. Don’t lose control of it and sit up to help drop weight. You don’t want to torn bicep muscle 😮
After that video I'm never doing preacher curls
@@commoq3764its because of roids. Muscles growth outgrows tendeons and makes high weight more prone to injury
@@commoq3764😂 just dont ego lift and youre straight chilling
I don't get the third part of the exercise set. He's showing 3 kinds of exercises, so I'm confused which he means and I don't know the names.
@@commoq3764they are best along with alternate DB
I stopped working out for last two years but used to follow this guy's video back in 2019-20 and man he looks same after two years. It shows how hard it is to build muscle when you are natural. Again maybe he is not big like Sam Sulek (will never be) but this tutorial video is hundred times better than his (Sam Sulek's) vlogs. Keep up the good work Jeremy!
This guy can run, throw arms, play any sport if he wants to, will have better endurance and athletic performance any day compared to sam sulek
It's about your intention; if you want to become a hulk that can lift super heavy - but probably can't run around the block or successfully handle his own body weight - go for it. Steroids seem to help a lot of guys achieve this goal (because the human body isn't designed to look like Sam Sulek's, proven by the fact that a lot of these folks sadly also die young).
But if you want real world, functional fitness and strength, that will help you live long, have a great quality of life and be athletic enough to run from a predator, pull yourself or your loved ones over a wall to safety, and have the stamina to fight if need be - stick with Jeremy, and stick with science 👍🏼
Tried these today . Enjoying them all
Thanks a lot, man! You seriously improved my workouts. Best wishes!
So much valuable information in a 7 min video 🙏🏼 hope you never stop teaching us ❤️
You're videos have been so helpful, thank you !!
Bayesian curls with a right height of the cable can make a ton lot of tension over the biceps on a stretched position too!
I just watched my bicep tear
May you rest in pieces
Oh
😭😭😭
💀💀💀
preposterous
0:25 WTF with that blurr effect 💀💀
Bro thinks he is from japan 😂
(1) 1:10 - 4 sets 8-12 reps
(2) 2:46 - 4 sets 8-12 reps
(3) 4:45 - 4 sets 12-15 reps 7:22
(4) 6:11 - 4 sets 12-15 reps
FOR ME
ITS FOR ME!!!
please make more videos like this they helped me so much
This guy is the real deal. I used his tips and I can do chin ups of up to 12 now
1:48 I can’t extend my arm during preacher curls my body can do it but my mind starts playing those reels of bicep tendon tears and I’m scared to fully extend it
Start with lighter weight then
After seeing so many videos of bicep tears from preacher curls I’m more apprehensive doing them than before. Any tips for not ever tearing doing preacher curls?
This ☝️ I worry about the same thing
agreed bro should i flatten my arms out or not?
Don't ego lift. Start at 5 pounds, 10, 15, 20. Etc. Only go up when the reps become easy.
You saw one video of a roided guy ego lifting. But ok, here you go:
1. Dont do steroids, his bicep tore because he was on juice and juice makes your muscles develop way faster than your tendons and everything else, so it tore a lot more easily
2. Dont ego lift, ego lifting on any exercise probably will get you hurt
3. Dont fully extend your arms at the bottom
And bonus for bicep growth, dont be scared of it. Go as heavy as you can while maintaining form. One video we all know caused everyone's bicep development to drop thats crazy man😂
Prioritize compound movements first. Targeted bicep exercises aren't ones I prioritize. Zottman curls maybe with super light weight to hit the forearms along with the bicep, or just farmer carries (which I'd prefer for forearms). It's way too easy to get a tear, or develop a lingering tendinopathy in your biceps by over-zealously training them too heavy / targeted.
Thank you for this video. This is by far (according to me) your best explanation. Can you do a similar one for the leg muscles?
Behind the body cable curl is good to be mentioned because its better than lying dumbbell curls because it provides constant tension and at the bottom is most difficult.For me that is also one should be included
Yes I do this drop set with partial and the pump is insane
I am doing only skull crushers for triceps beyond failure with partials at the end, 5 sets each 4 days or 2 times per 8 days and it's literally growing like crazy. The stretch is so deep it ends up behind my rear delt
@@xweaulo From how they worded it I assume they mean 5 sets after a period of 4 days.
Do you do them with a ez barbell or dumbells?
dumbbells, ez bar, or normal bar?
I don't get the third part of the exercise set. He's showing 3 kinds of exercises, so I'm confused which he means and I don't know the names.
Thx Dude very helpful
Love your material and all the research and studies, keep it up ?
I want a video like this on every muscle group individually
Finally the stuff I care about: tricep :)
Please do such a video again with back❤
*Do exercises that challenge your muscles in the stretched position*
1. Preacher curls (brachalis and long head of bicep)
2. Hammerhead curls (brachalis in forearm and bicep)
3. Skull crushers (long head in tricep)
4. JM press (lateral and med head in triceps)
I’d recommend incorporating *concentration curls* for the short head of your bicep as well
Bro I've been lifting for a long time..and everytime I watch one of your videos I learn something new. Thanks 👍💪
5:15 My boy Jeremy sleeping at the weight room. 🏋♀
My workout
normal barbell
2:40
0:53 red
0:53 green
6:52
4:37
a superset
thx for the vid:)
Great help as always, keep up the good work 💯
00:03 Effective biceps exercise for arm growth
01:04 Preacher curls can lead to significant biceps growth.
02:04 Neutral grip for arm growth
02:59 Consider swapping to behind the body Hammer cable curls if regular curls feel tough on tendons.
03:58 Overhead tricep extensions are highly effective for long head growth
04:59 Foundation of workout: Push hard, eat right, sleep enough
05:50 Dedicate an exercise to the lateral head for arm growth.
06:48 Perform exercises with lower dumbbells and sliding elbows forward to target lateral and medial heads effectively.
This is extremely informative and helpful - Thank You!
Always such professional content, love your videos 👏🏽
the discord-like sound effect everytime a demonstration video popped up (like at around 4:14) were really messing me up and I kept looking over at my Discord
Vid production is top tier, I love it.
thank you very much for this video.I know you get a lot of messages like this, but you are a really great person and you help us a lot by researching and providing us with this golden information.
thor, captain america, sam sulek, one thing they all have in common..."steroids"
IKR why would anyone trust a so called fitness influencer who jsut cheated their way to the top. Mad props to Jeremy for not giving in. I really appreciate the natural advice, even guys like Davis Diley im pretty sure are juiced up, hell even looks like Andrew huberman is juiced. What a sad world we live in where most people are so fake...
I honestly think Chris Evans is natural. Camera angle, pump, and lighting do a lot. He doesn't look enhanced to me.
@@User-xw6kd i was just making a silly little joke. everything is fine. you may relax. :)
You can do it too
@@CatDaddy0327 Yeah sam uses but he still destroys in the gym every day, without juice he would still be huge, he just want to go to the next level. Dont be saying he "cheated" bro dedicates his life to the gym
Great video as recently as 4-6 months ago, since I started doing 3 more overhead tricep dumbbell exercises at the end of my chest session I noticed my pressing and pushing power became stronger especially on the OHP.
This helped me so much after a week I always see a difference on my arm.
I don't have the money to go to a gym so I use elastic resistance bands and buckets of sand, and bands seems to work for me because the tension increases with curls.
Its like 30$ a month
@@Balz4201just because we can afford, doesn't mean everyone can. Don't be so ignorant
@@darrens3494 yes
Thanks for this training video, and for your emphasis on the food intake and rest.
Damn man your editing skills are insane. This video isn't only informative but pure eye candy as well.
Exercise
Dumbbell Preacher Curls
Dumbbell Hammer Preacher Curl
Cable Overhead Extension
Lateral Head Cable Extension
Sets
3-4
3-4
3-4
3-4
Reps
8-12
8-12
10-15
10-15
Alternatives
Behind Body Cable Curls
Behind Body Cable Hammer Curls
Skull Crushers
JM Press, Close Grip Push-Ups
You don’t even understand, this is exactly what I needed.
I really appreciate you posting this for me and everyone here. That wish to learn and improve.
4:55 triceps 1st exercise
6:28 triceps 2nd exercise
Best exercises:
Preacher curls: 1:15
Preacher hammer curls: 2:49
( Better For long head) Overhead extensions: 4:39
Jm press: 6:40
For the other half of the forearm use wrist curls.
Literally will be doing these all starting next week 😍
Stretch muscle under weights
Partials reps
Hit failure
Optimal volume and intensity
Progressive overload
Thank you
I've been struggling with my viceps for a while so I'll try this out, thx man
Did it work
@@jaymisoncalhoon316 sry man i stopped going to the gym and started doing calisthenics
this is the pre workout i needed before i train arms, so glad i watched this before going to the gym
Cable curl fixes a lot of the issues with tension across the ROM
love the animations, what a great feature
No wonder my tricep and forearm burns during hammer curls. Thanks, Jeremy 😊
This is a fitness powerhouse! It instantly resonates with the transformative teachings I gained from my lifecoach Lisa Haisha during a retreat in the Philippines. Both your effective workout and her guidance inspire greatness in pursuing physical strength with determination. Cheers to sculpting powerful arms and embracing the journey to a stronger you!
Thanks for the video but can you plz make a video on how to take care of your important joints as my knees have given up after alot of cycling and my elbow hurts after pushups and tricep overhead extension.
How old are you? I'd recommend daily stretching and taking collagen.
That sound effect at the end of the extension just before minute 2. Great approximation 😂
I really like the muscle graphics on this video
Great work man!
Built with science baby 👑
Ive found it useful to do effectively an isometric within a rep. So you go halfway into the exercise, and you hold a duration for lets say, 5-6 seconds for reps of 3-4. You then return to the exercise starting position and continue until the reps are done. Gradually increase duration and reps depending on if you feel ready.
haha...m doing d current thing u did first bfore these 4 exercises...my arms r now a bit puffed up...discovered this vdo at d right time...thanks!!
I did those cross-body cable tricep extensions for like 3 weeks... really messed up my shoulders. Had to significantly change my upper body training for about 10 days while they healed. Everyone's body is different, but be careful.
Accolades for another great tutorial! Enjoy finding alternative exercises to rotate in and out.
Really informative! Got U another sub!
I've done preacher curls for more than a decade, and switched for simple dumbell curls last year, just beause I saw a lot of videos showing preacher was the worst exercise for biceps. My biceps grew significantly with this change. For what I felt doing dumbell curls, it is clearly more challenger.
Timing is perfect! I'm trying a bro-like split and I am not too happy with my exercise choices for arm day.
Hey sir Jeremy! Can you please make an advance full body split? Thank you
1:30 (biceps)
2:45 (brachialis, brachioradialis, biceps)
3:00 (brachialis, brachioradialis, biceps)
4:50 (tricep long head)
6:18 (tricep)
Nice! When doing standing hammer curls iv noticed that not wrapping your thumb on the dumbbell works alot better
Thanks bro! It really helped
Nice advice J.
Great tips!!! Based off the research! Great shots!!!
Great vid bro!!
As rock climbers, we do reverse barbell curls with thumbs over the bar, and that seems to really target the brachioradialis and the brachialis
I love the killing floor zed time sound for the slow mo transition lol
1:40 My god. Do not rotate to a neutral grip as you go into the stretched position of a preacher curl. You're taking tension off the bicep at what you just explained to be the most hypertrophic part of the movement.
bro i swear every time i see his videos it looks the exact same and im surprised every time that its a new one
perfect videoEditing man :) thank you
I would like to add that mind muscle connection plays strong role while doing biceps in terms of gains
Hi Jeremy. Good stuff