Tore my distal biceps tendon, had surgery then physical therapy. PT gave me the best advice ever when it comes to doing curls---ONLY do hammer curls! She said 90% of distal tears due to curling w palms up instead of thumbs up!!
Paul, I watched this video last night. I am 78, so wieghts aren't real heavy. Also used machine at gym to do first exercise . Loved the routine . Did both and could feel the pump. Great info, and your a great help to an old guy.
Am 65 did 20yrs in Canada maximum jail training just push up. pull up and body squat height 6' for 225 when i when out back 1999 i went to a gym and see those phoney physique full of steroids did like it
Hey Paul I’m sure you are aware but there is something called pre-exhaustion training where you flip these exercises. Isolation first followed by compound. Example: chest fly to push-up, curls to chin ups, triceps extension to close grip press, lateral raise to military press. You are pre-exhausting the muscle with that isolation exercise and then going right into the compound movement where you still use that muscle but you have other muscles to help with that particular movement so you are ensuring that you are fully exhausting. the muscle, that you isolated initially. Crazy burn and pump.
As a 60 yr old, I've been working out most of my adult life, but biceps have been lacking quite a bit. I started doing light weight supinated pulldowns, followed up by the crucifix cable curl and starting to make some gains.
I never thought of the barbell landline row for arms, I do it for back . One tweak I do is load 25 lbs weights so I can get a fuller range of motion. Love the content 69 here and still trying!
I just did the workout. Both supersets 3 sets each. I did 6 sets of lat pull downs first to start the workout then went into this. I didn’t have much time to work out and this particular session was in a small work gym with no barbells or plates but in the future for my regular back workouts I will probably do my deadlifts, lat pulls and bent rows first then finish with this. Normally I save biceps for the end but I like super setting it with back this way. Great pump, great challenge every new set for the back because biceps are fatigued and good conditioning effect.
I'm 59 years old 💪 looking forward to try this Bicep routine. I hit the gym 5 days a week but my biceps been struggling to grow my tricep over shadow my biceps . So looking for something totally different. We need more guy's like you to show us Older dudes how to grow and not give up ....thank you for the tip. I will most definitely let you know how it went. Go big or go home 💪
My arms got big when i started using less weight and shorter breaks! I pause max like 1 minute 30 and do often supersets! Has done much more to make them grow than training em very heavy💯
Thank you kindly sir for this really good information, I've seen so many guys do the hammer curl and the dumbells are at the waist, not thigh, I bet it makes a world of difference! I'm actually guilty of it myself ( weight at the side of hip ) I've heard alot of content creators say " keep the tension during the lift " it doesn't really click because we don't pay attention to the details & such.. we need to remind ourselves constantly to do it. Once again, thank you for the great content 🙏 #StayBlessed
Barbell curls , weighted chin ups build big freaky arms, but be careful about progressing slowly. I got a peak with dumbbell stuff, but got larger guns with Barbell curls ( straight Olympic bar). Takes a while, but worth it. Not my idea, read an article about the barbell curls from the king of biceps (Arnold S. ). Happy growing.
I am 54 years old, just really getting back into actual lifting. Did some at planet fitness and just recently changed to a different gym with 85% free weights. I’m getting frustrated that I’m not seeing any real change. I’m feeling muscle growth but not actually seeing the bulge ( biceps or triceps). I’ll do dumb bells 15-30# 3 X 10/12. Chest, shoulders & triceps and back& biceps! I use muscle and fitness! Been going at it now for almost 8 weeks! What could I be doing wrong or what could you suggest!
Think about how long you were away from fitness and the changes that occurred. It takes consistent effort over time all across the board. Hang in there and work towards your goals. I have a video coming up in the next few weeks specifically discussing what you just asked.
The benefit of very heavy is that it develops joint strength. It also makes a curl work out an ab and back work out passively. Also develops mind body connection and develops the actual muscle as opposed to just bloating it
You have less mechanical leverage in this position, making the start more difficult and therefore increasing tension on the biceps rather than forearms.
Hi Paul, absolutely love your videos and content..great tips for biceps.. I’m 52 and a PT and my biceps are Possibly my best body part.. been training them since I was 12 😂… I always ask people to look at gymnasts arms and what type of exercises they do.. they do loads of body weight stuff like pull ups and dip based exercises.. and they have huge arms.. what is your current split Paul when utilising these supersets please 🙏.
Should make a video of how to build upper chest when lower chest is over developed. Along with how triceps are a 1/3 of the arm and how arms look disproportionately built with only biceps training... 😂 Should get great clicks....💪
When there is no landline row available, and you say that you can substitute a barbell row, what sort of grip would you suggest be used for that? Overhand or underhand? Thanks!
I wanted to buy a t from you but a "drop down" ad comes out and I can't get rid of it, and I don't want to spend 99$ for a free hoodie, just want a tee. Let me know what I'm doing wrong and, thanks for the video's, they've been a great help.
Dangit! Did Biceps this afternoon. Would have loved to add something different 💪 I’m trying not to chase soreness, but sometimes I don’t feel the next day or two that I killed my biceps. I see it growing, I think it’s going good, but rarely ever have biceps soreness 🤷♂️
The light weight set after the heavy set is just for the pump or a trash set. You'll get better strength and size gains by just doing the heavy sets with a 60 to 90 second rest between sets. And your not wearing your joints out
That’s not what the research shows. Generally the longer you spend in the point where you can barely lift the better the hypertrophy. Regardless of weight. Heavy weight = strength. You can get massive with medium weights
Nothing works better than hitting your muscles with variety. Mixing in compound and supersets will give more gains than doing the same heavy program over and over. He also mentions the cardio and fat burning which I also agree with.
Great video!!! What the name of the shirt? What's the best exercise for side boob in a male ( the fat that accumulates on the side of your chest ), is it side lats? What do you think about muscle memory after 12 year layoff! In my 50s. Thanks for the feedback, perspective subscriber!
Best exercise for man boobs is cardio and dieting. I unfortunately get fat on my pecs and a$$ and zero fat on my legs. The pec fat doesn't come off for me until I can see a six pack. To make your fat pecs look better...do alot of lower chest exercises to stretch that fat out give it an illusion of firmness.
From a 66 year old who hits the gym 5 days per week, I look forward to your routine videos for new workout material / routines. Thanks!!
Glad to help
Awesome, I turned 64 today and I’m making gains i didn’t think possible
Yes I am 65 years and trains my muscles 6 days in a week 2 hours daily. Feel full energetic
I am 65 i weight 120 kg i cant do chin-ups 😂
@@timmoody6373 Thanks for sharing.... Keeps me motivated
Tore my distal biceps tendon, had surgery then physical therapy. PT gave me the best advice ever when it comes to doing curls---ONLY do hammer curls! She said 90% of distal tears due to curling w palms up instead of thumbs up!!
Thanks for the advice
So then would the ez bar be an ok medium?
I had the same tear and it was probably because my palms were facing that direction (but down, because I was skinning the cat on the rings).
@@daxfit3 Palms down? That's for forearms, no? You got me on the "skinning the cat..." reference!! What's it mean?
@@user-oy5py6wo8qFlipping backwards through the rings
Make the biceps great again 💪
Paul, I watched this video last night. I am 78, so wieghts aren't real heavy. Also used machine at gym to do first exercise .
Loved the routine . Did both and could feel the pump.
Great info, and your a great help to an old guy.
Good to see you still at it at 78. Glad to help.
Am 65 did 20yrs in Canada maximum jail training just push up. pull up and body squat height 6' for 225 when i when out back 1999 i went to a gym and see those phoney physique full of steroids did like it
You look natural Paul look good
@@Boforlife187all my respect to You.
Hey Paul I’m sure you are aware but there is something called pre-exhaustion training where you flip these exercises. Isolation first followed by compound. Example: chest fly to push-up, curls to chin ups, triceps extension to close grip press, lateral raise to military press. You are pre-exhausting the muscle with that isolation exercise and then going right into the compound movement where you still use that muscle but you have other muscles to help with that particular movement so you are ensuring that you are fully exhausting. the muscle, that you isolated initially. Crazy burn and pump.
That's how I learned it decades ago.
Pre-exhaust in that the muscle is fatigued due to the isolation set, then further fatigued by the compound set.
@@JackMioff200-nf9bx yeah it’s a burner with any muscle you are training that way!
66 years old and always worked out since I was 17 . Refreshing video . I will follow you .
Confident, powerful and masculine - biceps! Thanks for a solid foundation of biceps development done with respect and clear instruction.
Thanks for the “triceps against lats” tip. Really helped tighten up my form and I feel the bicep working more. Hope you are well, brother.
Happy to help!
Brother Paul reminds me of the villain action figure from Toy Soldiers most likely because of the hair.
Hats off to you sir, constant motivation 🙏
Being 69 right at 70, you really keep me motivated with your videos. Keep 'em coming cause I really need motivated. 😅
66 in Ben off 5 yrs u got me excited thanks
Start the video at 4:30 😊
He likes the sound of his voice....😂
Thanks Bro +
Thanks!
he does talk a lot to much preworkout 😅
Thx u
Is that your personal gym? Your hard work and commitment really shows!! Great video!!
Huge fan brother. I use all ur methods at the gym thank you 🙏🏽 🙌🏽💪🏽
There are a lot of great trainers out there but you're the best Paul, and yes, you still have the greatest bicep peaks !
As a 60 yr old, I've been working out most of my adult life, but biceps have been lacking quite a bit. I started doing light weight supinated pulldowns, followed up by the crucifix cable curl and starting to make some gains.
I never thought of the barbell landline row for arms, I do it for back . One tweak I do is load 25 lbs weights so I can get a fuller range of motion. Love the content 69 here and still trying!
Straight up gold as always. Much appreciated!
Cool! Thanks Paul. I will definitely use it in my workout routine. Looks effective. Keep up the great work. Like you teachings. Awesome!
I just did the workout. Both supersets 3 sets each. I did 6 sets of lat pull downs first to start the workout then went into this. I didn’t have much time to work out and this particular session was in a small work gym with no barbells or plates but in the future for my regular back workouts I will probably do my deadlifts, lat pulls and bent rows first then finish with this. Normally I save biceps for the end but I like super setting it with back this way. Great pump, great challenge every new set for the back because biceps are fatigued and good conditioning effect.
You take a quick shower after?
I started at the gym again 3 months ago after 30 years away from it :)
Thank you for your motivation and videos.
I'm 59 years old 💪 looking forward to try this Bicep routine. I hit the gym 5 days a week but my biceps been struggling to grow my tricep over shadow my biceps . So looking for something totally different. We need more guy's like you to show us Older dudes how to grow and not give up ....thank you for the tip. I will most definitely let you know how it went. Go big or go home 💪
Enjoy💪🏼
Kind of like a bike pump, the bigger range of motion with proper form gets the better result. Lower weight makes for a better pump.
My arms got big when i started using less weight and shorter breaks! I pause max like 1 minute 30 and do often supersets! Has done much more to make them grow than training em very heavy💯
Nice!
How much less?? 10-20%??
@@willcook403 i used to do Like super heavy biceps curls Like 3 to 6 Reps with Long Breaks...i d say 40 percent less weight
Way to go!
You should do more dumbbell only workouts.
That's why I subscribed to this guy clear and relatable 👌
Great bicept movements 😊
Thank you kindly sir for this really good information, I've seen so many guys do the hammer curl and the dumbells are at the waist, not thigh, I bet it makes a world of difference! I'm actually guilty of it myself ( weight at the side of hip )
I've heard alot of content creators say " keep the tension during the lift " it doesn't really click because we don't pay attention to the details & such.. we need to remind ourselves constantly to do it. Once again, thank you for the great content 🙏 #StayBlessed
Beautiful work out. looks effective Will give it try!
Enjoy
Very helpful!! Thank you!!!
Barbell curls , weighted chin ups build big freaky arms, but be careful about progressing slowly. I got a peak with dumbbell stuff, but got larger guns with Barbell curls ( straight Olympic bar). Takes a while, but worth it. Not my idea, read an article about the barbell curls from the king of biceps (Arnold S. ). Happy growing.
I am 54 years old, just really getting back into actual lifting. Did some at planet fitness and just recently changed to a different gym with 85% free weights. I’m getting frustrated that I’m not seeing any real change. I’m feeling muscle growth but not actually seeing the bulge ( biceps or triceps). I’ll do dumb bells 15-30# 3 X 10/12. Chest, shoulders & triceps and back& biceps!
I use muscle and fitness!
Been going at it now for almost 8 weeks!
What could I be doing wrong or what could you suggest!
Think about how long you were away from fitness and the changes that occurred. It takes consistent effort over time all across the board. Hang in there and work towards your goals. I have a video coming up in the next few weeks specifically discussing what you just asked.
The benefit of very heavy is that it develops joint strength. It also makes a curl work out an ab and back work out passively.
Also develops mind body connection and develops the actual muscle as opposed to just bloating it
This is a great new to me bicep superset. Thx 4 sharing. I will use this.
Very good explanation of the benefits of this exercise. Thank you for sharing.
Thanks for the video 👍🏻
Paul would you just do that program entirely for the biceps only, plus your traps etc..
Great video. Thanks for sharing!
48 and going to try this. My body is big arms are ok. Time to get them jacked !!!!
I’m not that good at chin ups so I’ll have to try the pull downs. Thank you
LOVE THIS TIPE OF CONTENT !!!
i love this video! i actually thought those landmines were targeting my lats only. very creative content and much obliged
Awesome content Paul! I will definitely give this a try.
What fantastic exercises I've just come across your channel and have just subscribed thank you very much...👍🏻💪🏻😎💪🏻
Welcome💪🏼
Thanks! 👍
Why is the hammer curl more effective off of the thighs versus beside the legs (ie standing straight, arms fully extended)?
You have less mechanical leverage in this position, making the start more difficult and therefore increasing tension on the biceps rather than forearms.
OK. Thanks very much!
@@PaulSklarxfitI feel it side of the thigh but I'll try this way for more tension and a challenge 💪❤️🔥
Thanks ❤
Perfect. I’m redesigning my program and this fits in great
Excellent, thank you
thank you. will try these.
The lat show and shoulder show for strength were funny to me lol
Great video Paul!
Your workouts are 🔥 I add push-ups with this workouts actually with all my workouts. Is this ok, or is it too much
Push ups are chest and triceps, superset push-ups on chest day. You can also do a deep push-up off if dumbells sitting on their end.
@@joed.4038 also front shoulder muscles and abs.
Isn't attacking a weak muscle after working it out usually end up in a tear in the tendon or ligament ?
Ty paul- outstanding
Strong looking legs sir. Good vid
Howdy, love your workouts very good information, where can I buy that great little attachment for the Barbell ?
Glad to help. Here or in the description amzn.to/4e7aW8j
Hi Paul, absolutely love your videos and content..great tips for biceps.. I’m 52 and a PT and my biceps are
Possibly my best body part.. been training them since I was 12 😂… I always ask people to look at gymnasts arms and what type of exercises they do.. they do loads of body weight stuff like pull ups and dip based exercises.. and they have huge arms..
what is your current split Paul when utilising these supersets please 🙏.
Should make a video of how to build upper chest when lower chest is over developed. Along with how triceps are a 1/3 of the arm and how arms look disproportionately built with only biceps training... 😂 Should get great clicks....💪
Will do!
You are the best
Regards from Texas
This looks great. How many times a week should you do this?
Thanks for explaining how to make some gains in the biceps using tut
Thanks so much for this!
I'm 71 and looking to your biceps routines.
Will try these and give feedback💪
When there is no landline row available, and you say that you can substitute a barbell row, what sort of grip would you suggest be used for that? Overhand or underhand? Thanks!
Overhand
@@PaulSklarxfit Thanks Paul.
I'll give this a go. Thanks.
How many times a week would you suggest this routine?? As I don’t want to get medial / lateral epicondylitis again!
Awesome workout!
Thanks
🙏🏼🤝💪🏼
I wanted to buy a t from you but a "drop down" ad comes out and I can't get rid of it, and I don't want to spend 99$ for a free hoodie, just want a tee. Let me know what I'm doing wrong and, thanks for the video's, they've been a great help.
HI ... FIRST TIME HERE... HOW MANNY TIMES DO YOU RECOMEND THIS ROUTING PER WEEK? THANKS
1-2 x max
Thanks
Dangit! Did Biceps this afternoon. Would have loved to add something different 💪 I’m trying not to chase soreness, but sometimes I don’t feel the next day or two that I killed my biceps. I see it growing, I think it’s going good, but rarely ever have biceps soreness 🤷♂️
Thanks bro💪🏽
Thank you God bless your soul 🙏❤️.
BACK EXERCISE ALWAYS SEEMS TO STIMULATE THE BICEPS.
Thats why biceps are included in pull/backday ...so Yes they seem to be included 😂😂😂
I always do a tricep pose😂😂😂 my best body part😊
Is good when your bicep is in pain at the last 2 or 3 reps?
I would equate that grip to a Tbar, have a look at Angles 90 and see what you think?
Hi Paul what would you recommend for biceps if you have golfers elbow. Thanks
Top 50% range of motion as well worked in for reps.
The light weight set after the heavy set is just for the pump or a trash set. You'll get better strength and size gains by just doing the heavy sets with a 60 to 90 second rest between sets. And your not wearing your joints out
That’s not what the research shows. Generally the longer you spend in the point where you can barely lift the better the hypertrophy. Regardless of weight.
Heavy weight = strength. You can get massive with medium weights
@@adventures_mediawhat research? It would be good the read the research paper?
Heavy can equate to intensity on the eccentric portion of the lift
Nothing works better than hitting your muscles with variety. Mixing in compound and supersets will give more gains than doing the same heavy program over and over. He also mentions the cardio and fat burning which I also agree with.
Great video!!! What the name of the shirt? What's the best exercise for side boob in a male ( the fat that accumulates on the side of your chest ), is it side lats? What do you think about muscle memory after 12 year layoff! In my 50s. Thanks for the feedback, perspective subscriber!
😂😂😂 wtf
Best exercise for man boobs is cardio and dieting. I unfortunately get fat on my pecs and a$$ and zero fat on my legs. The pec fat doesn't come off for me until I can see a six pack. To make your fat pecs look better...do alot of lower chest exercises to stretch that fat out give it an illusion of firmness.
I like shirts that fit(as he is wearing a pretty tight shirt)😂
100% you are right
Awesome tips...
I never wanted to have biceps, for me V shape was the preference, back, pects, lean abs
Well what if I only have dumbbells?
Do you want the dumbells at your side or resting on your thigh like you did for the hammer curls😊😊
At your side👍🏼
Great Boss 👍👍
I think that when Ronnie would say "Light weight!", he didn't actually mean light weight.
Ronnie had some things in his system that kind of helped...no matter what he lifted he was gonna grow.
That's why Ronnie is in bad shape now don't tear your body up be smart learn from other people's mistakes a wise man once said
What's your opinion on drag curls?
I think it’s a good variation that requires solid form
Good job. But why you just dont sit on a row cable machine.?.when you do the back exercice.
2:20 💯truth
Excellent
I show my Bible 💪
Perfect Hundred Percent ❤️💯
You forgot to mention the impact that TRT has in biceps growth.
Testosterone replacement therapy?
😂