By the way, it's actually 4 tips! But I can't count properly and 3 looks better for the title 😂 Enjoy and feel free to share your best biceps building techniques here.
Neutral grip in almost all pullings is the most rounded for arm and back gains, as well as the friendliest with the joints. Neutral grip is love, neutral grip is life.
@@bozotheclown1142 Neutral grip, be my shelter, be the comfort on my pull. Be my strength, be my power, something strong and something true. Neutral grip, I'd go with ya, to a place I never knew. In the bar, so wide and open, there's a hand positioning that leads me back to you. 'Cuz you're not so far away I hear you say "you'll never curl alone".
I watched one of your older videos (4 years old or so) the other day and the difference in the cadence of your speech, how you carry yourself etc now is impressive. Also best believe Biceps are getting worked next lol
I got suckered into the “SBD alone can develop your arms and delts just fine” mentality when i first started lifting. Been prioritizing those things the past couple months while putting back and chest on the backburner, this video is exactly what i needed
I'm the same and just did compounds for calisthenics. The result is I have a great core and chest and an insane back but my arms are little twigs. 😂 Look like one of those animated stick drawings with a rectangle/triangle for a body, and just lines for arms
Thank you Thom, took a lot of trial and error to gain that extra inch. Had sooooooo many people tell me I hit my arms genetic limit, but look how wrong that turned out to be.
I have been following a chest/back, arms, rest, legs, shoulders/lats//arms routine and the arm day has made a HUGE difference as the intensity you can hit your arms is tripled.
4:03 i dont understand this. wouldnt pre-training the forearms make them even more pumped and a potential point of failure when doing barbell curls? or are you saying it warms them up?
I just tried those preacher hammer curls for the first time in my workout and the stretch at the bottom is unmatched, it also made me get an even better mind muscle connection with my biceps in my following EZ-bar curls, TY Alex
How many days do you train in the week? I want to give this a try, but I don't know if my triceps will be recovered for my next push day. Sorry for my English.
@elvismora7378 I do 3 on and one off and repeat. Give it a go. It took a few weeks to acclimate to this split, and then I really noticed gains especially in my arms. God speed
@@user-dn4lg1dv5v ahhhh nice man so basically push pull legs but you deposed biceps and triceps?.also do you start your push days with biceps like he said then do your pressing? Have you noticed your push strength drop? And more gainz in the biceps?
Just updated my current program to put biceps at the start of the workouts using the exercises you suggest here. Excited to see what changes this will make to my bicep gains. Thanks for the amazing content as usual
I’ve been using the chest&biceps routine in my workout for the past 3-4 months now, and it’s honestly my favourite day. it just makes so much more sense to me, because like you said I get more volume on my most lagging body part 💪🏻 Great video again!!
My preferred pairing with biceps is supersetting training triceps, but chest also works very well. Hammer curls are possibly the best exercise for building big biceps & I usually start biceps workouts with them. 💪
@@elvismora7378better in the sense that they activate a larger total muscle mass (lots of brachioradialis and brachialis while still getting a good biceps stimulus) But reverse curls (especially with fat grips) are awesome if you’re less concerned about biceps and just want to work the forearms really well
good! this trully is an advice on biceps that i have never seen! and i nevee have seen someone do a hammer preacher curl. and good to note the problem of elbows and forearms, trully one do often get sore there instead that in the biceps.
Alex - commenting the same thing twice ☺ I have big inconsistencies in my overall strength between left arm and right arm. Super apparent in my tricep & bicep focused lifts. I want to believe that Scoliosis, and some other back injuries have affected that, but I am not sure how much exactly that has affected my imbalance. My left arm is much more weak in all of my unilateral lifts. Looking for some direction and maybe you could answer - What is a "normal" or accepted amount of imbalance between arms on a unilateral lift. Are you perfectly even with your weights and reps for both arms?
Going full bodybuilding mode Alex... And I’m all for it. I recently hit intermediate and I’m loving the higher volume body style training. Appreciate your tips and content my man
I saw an old video Tom Platz talking about biceps and he said his biceps grew when he watched Arnold slow and controlled moderate heavy weight not crazy heavy weight. I started doing that the The past three months or so and my arms have grown to the point where people inside the gym and outside the gym are making comments. I’m gonna try this with chest day
hammer curls are great. I like to make sure to squeeze the dumbells like I'm trying to choke them, and that really helps maintaining a controlled eccentric part of the motion.
learned the hammer curls first thing after experimenting one day and doing them first then the rest of the bicep work. My arms were fully swelled up by my second set of barbell curls
I warm up my pull workout with reverse barbell curls, palms up pull up then wide pull up, that alone gets my arms pumped, then after my back and delt movements i do a super set of incline bench concentrate dumbbell curls to standing Barbell curl and then hammer curls, my arms have blown up, doing a push pull legs twice a week the only thing i do is change the order of how i do things so i hit certain parts of the muscles doing one training session focusing on more bicep and the next workout focusing more on biracial
Hey Alex nice vid, my biceps are pretty behind the rest of my physique so i will apply this but, for example, could i do chest bicep on mondays and back triceps on tuesdays? Wouldnt my back be debilitated by training biceps the day before? I must say that I can only train monday to fridays so a rest day or leg day between those two isnt possible because my back would not have frequency 2. Great content Alex, thanks in advance.
Hey Alex, how would you catagorize the seated DB externally rotated curls you placed on your top 10 exercises? Is it a squeeze-based curl or a Lengthend curl?
I dug deeper and found my answer: they are mid-range curls. I love those curls! Btw, you said that doing hammer curls "creates the illusion of bigger arms"; I think you meant to say "an illusion of bigger biceps", because they do, in, fact, increase the size of the arms. You said the same thing in a short as well. Regardless, your videos are the most influencial to my progress in the last few month and I'm grateful for the amazing quality of info!
Hey Alex I have a chest expander from Robert Baraban and I see in the video u have a thicker spring there, I’ve almost maxed out my expander so I wanted to know where u got that spring
I really like hammer curls even though they're not the most efficient. As stated, great warmup and a good lead into heavy, low rep straight bar curls. Plus you can go heavy as shit with some english and not worry about getting rekt, or unable to stick your arm out straight the next day(s). Definitely gonna have to try swapping my bicep/tricep iso work next week and see what I think; been kinda plateauing with extensions so maybe it'll shake things up.
maybe it's cause I've done them more, but I feel most comfortable doing neutral grip pull ups and pull downs. it feels a heck less awkward, leading to more reps than the other variations
As you do, Hammer curls before then I do a mechanical dropset: 1. Shortened biceps partials on an Arm Wrestling table rest 1’ 2. Triceps supported Humerus parallel to raquis Biceps curl whole range supinated Rest 1’ 3. Lying on a pretty inclined bench curl with dumbells again and elbows locked back Thx for all the content you make. Pure gold
I was always and still am torso dominant in those chin ups and pull ups, been doing curls (lots of hammers too) in the beginning of my workouts in the past two months and now im finally increasing the weight and starting to see those stubborn bastards grow. I like the point about hammers pre-exhausting the forearms which then forces the biceps to take more load in the next workout, never thought about that.
Hey Alex, I really enjoy your videos! I'm currently running naturally enhanced and wow, just wow! I've only been running it for a month and I'm seeing incredible results. In less then a month I've put nearly twenty pounds on my OHP. You're a very underrated natural lifter, thanks for the advice and programs!
I'm noticing a huge improvement in biceps by doing pelican curls..for now I'm still inclined but imagine the biceps of someone who can do a fully horizontal pelican curl
Dorian split is amazing, squeeze and then stretch is great for bicep I find, spidercurl with blood flow restriction into preacher with a nice stretch seems to do the trick, crazy pumps
I just love when I instinctively train a certain way because that's what experience tells me I should do, and then watch a video where Alex explains why I should do exactly what I've already been doing it!
The main reason people don’t have good biceps gains is because they only do fluff and pump exercises for them and try to reduce bicpes activation in pulls instead of heavy and intense low to moderate rep work. And if your triceps are lagging, your likely not doing enough pressing work, triceps isolations are still useful but are by no means necessary for developing huge triceps unlike the need to bicpes isolation work.
Hey brother, what are those dumbbells you're using? Noticed you have some fat gripped handles. I've been working on direct grip training with CoC grippers, Fat Grips, and Pinch Blocks the past 6 months and would love something like that.
You can do it if you are tall enough. Im close to 18 now. You just have to eat a ton more than what you currently eat. You look a bit too lean to gain actual arm size as a natty
regarding the squeeze exercise order. Would you recommend the same for like hamstrings where we do first leg curls before RDLs/good mornings? If not, what would be reasoning?
1. You're spot on with the hammer curls being gold and the general programming is top notch 2. How would you personally approach lagging upper back? To illustrate wide underhand pullups/chinups I can do with about 20-25 pounds more for the same reps as with wide overhand pullups.
@@thenew4559I have huge upper traps on the neck/shoulder area. What I need is more low trap/upper back meat to give my back a more 3d look. I don't think shrugs will do it because you're contracting upwards. If my upper traps and neck get thicker my shoulder will look smaller.
Alex do you have any prescription for those who have injured (not torn) the distal tendon- it has mostly healed but is now much weaker than before- interestingly the size is still there or even increased from doing the special exercises from rehab
The first tip is exactly what I implemented early this year and got to 17 inches cold flexed fairly lean. You really wanna grow a muscle prioritise it first. It works
@AlexLeonidas yep, I will add some size to my arms, chest and back in 2024 🫣. Been focusing on a 5 minute mile at 5'10 180, once I hit that, you know it's on 🫡
With my armwrestling training, my forearms got stronger than my biceps, and now I'm trying to catch up. I noticed that my elbows don't like it when I train biceps. Will be using these tips in the future, thanks!
Would you say it's good to do biceps on a chest day if the following day will be a back day? I was thinking about switching the pairings for the reasons you said.
If I train biceps and chest and want to train back and triceps the next day is that going to be a problem for recovery of the biceps? and potentially impact the back workout the following day? Currently doing PPL but biceps are lacking How would I program this? Biceps/chest Legs Triceps/back Rest? That’s also only one day rest after hitting triceps before hitting chest again
By the way, it's actually 4 tips! But I can't count properly and 3 looks better for the title 😂 Enjoy and feel free to share your best biceps building techniques here.
Great tips Alex! Let's keep on growing the arms 💪🏻
Reverse click bait
Happens to me all the time bro 😂
You infected me bro 😂😂😂@@BaldOmniMan
Who needs to be able to count when you have massive arms! Lol
Neutral grip in almost all pullings is the most rounded for arm and back gains, as well as the friendliest with the joints. Neutral grip is love, neutral grip is life.
I believe in neutral grip supremacy
Agreed!
@@bozotheclown1142 Neutral grip, be my shelter,
be the comfort on my pull.
Be my strength, be my power,
something strong and something true.
Neutral grip, I'd go with ya,
to a place I never knew.
In the bar, so wide and open,
there's a hand positioning that leads me back to you.
'Cuz you're not so far away I hear you say
"you'll never curl alone".
@@therealsnaily Neutral grip...Just add some lotion. Neutral grip... I love that motion. Neutral grip oaaaahhhhhh i made a mess....
@@giovanninechi1617 Don't worry 'bout the mess, because as long as you have neutral grip with ya, your fine.
I watched one of your older videos (4 years old or so) the other day and the difference in the cadence of your speech, how you carry yourself etc now is impressive. Also best believe Biceps are getting worked next lol
Thank you OG :)
Tip #4. Screaming "I COMMAND YOU TO GROW!" during curls until you get kicked out of the gym.
This should actually be tip #1 🔑
If it worked for CT it will work for me lol
😂😂😂
It works, I became Hercules reincarnated from this tip.
100% of the people I've seen to this are massive
I love the way you articulate yourself bro I could listen to for hours without getting bored.
Thank you so much, Chezzington!
I got suckered into the “SBD alone can develop your arms and delts just fine” mentality when i first started lifting. Been prioritizing those things the past couple months while putting back and chest on the backburner, this video is exactly what i needed
I'm the same and just did compounds for calisthenics. The result is I have a great core and chest and an insane back but my arms are little twigs. 😂
Look like one of those animated stick drawings with a rectangle/triangle for a body, and just lines for arms
@@feldgraufox4927 we got the “spider build” bro
From experience, false grip pull -ups and strict muscle-ups on rings have both been game changers in terms of developing my biceps.
The improvement of your arms over the last couple of years is really, really impressive
Thank you Thom, took a lot of trial and error to gain that extra inch. Had sooooooo many people tell me I hit my arms genetic limit, but look how wrong that turned out to be.
breach past those limits never let them tell you you cant.@@AlexLeonidas
@@AlexLeonidasbased mf
@@AlexLeonidasWhat are your arm measurements? You look fucking huge.
I have been following a chest/back, arms, rest, legs, shoulders/lats//arms routine and the arm day has made a HUGE difference as the intensity you can hit your arms is tripled.
Training bi's HEAVY also helped me tremendously! 3x3, sets of 5, such things.
Great tip on getting more out of less weight in stretching curls. I always find them riskier under 8 RM.
I noticed that I lost size in my arms while bulking after dropping hammer curls. This video has inspired me to add them back in!
The gains will come back in no time!
@@AlexLeonidas do you think hes natty?
Rem fan with big ass arms. It can't get better than this!
Start tracking your volume.
Don’t count compounds towards arm volume.
losing size during a bulk? how does that even happen? Genuine question
4:03 i dont understand this. wouldnt pre-training the forearms make them even more pumped and a potential point of failure when doing barbell curls? or are you saying it warms them up?
He litterally said it warms them up
Please do one for triceps. Do you recommend triceps on back day and biceps on chest day for someone with lagging arms?
I just tried those preacher hammer curls for the first time in my workout and the stretch at the bottom is unmatched, it also made me get an even better mind muscle connection with my biceps in my following EZ-bar curls, TY Alex
I've been doing chest+biceps.
Back+triceps for years. This works great, and my arms actually are my best body part now.
How many days do you train in the week? I want to give this a try, but I don't know if my triceps will be recovered for my next push day. Sorry for my English.
@elvismora7378 I do 3 on and one off and repeat. Give it a go. It took a few weeks to acclimate to this split, and then I really noticed gains especially in my arms. God speed
What is the split you follow?
Chest/biceps
Back triceps
Legs
What about shoulders?
@brendonbowman5815 1. Chest, shoulders, biceps,
2. Legs
3. Back, triceps
@@user-dn4lg1dv5v ahhhh nice man so basically push pull legs but you deposed biceps and triceps?.also do you start your push days with biceps like he said then do your pressing? Have you noticed your push strength drop? And more gainz in the biceps?
bro you had a video that i think is deleted now and it was about Nostalgia ... man it resonated with me so much
Just updated my current program to put biceps at the start of the workouts using the exercises you suggest here. Excited to see what changes this will make to my bicep gains. Thanks for the amazing content as usual
hey bro, can you please tell me what changes did you notice?
Your first tip is what I do. Pulling day plus triceps and pushing day plus biceps. I do the isolation exercises at the end though.
I’ve been using the chest&biceps routine in my workout for the past 3-4 months now, and it’s honestly my favourite day. it just makes so much more sense to me, because like you said I get more volume on my most lagging body part 💪🏻 Great video again!!
You can make a serial of this for other muscles. Super informative👍
Will do brother, thanks!
My preferred pairing with biceps is supersetting training triceps, but chest also works very well. Hammer curls are possibly the best exercise for building big biceps & I usually start biceps workouts with them. 💪
Classic combo, and cool to hear that you also open with hammer curls 💪
Hammer are better than reverse curls?
@@elvismora7378better in the sense that they activate a larger total muscle mass (lots of brachioradialis and brachialis while still getting a good biceps stimulus)
But reverse curls (especially with fat grips) are awesome if you’re less concerned about biceps and just want to work the forearms really well
good! this trully is an advice on biceps that i have never seen!
and i nevee have seen someone do a hammer preacher curl.
and good to note the problem of elbows and forearms, trully one do often get sore there instead that in the biceps.
I've personally been enjoying hammer curls with a thick towel attached to a loading pin. And I've gotta say, they absolutely COOK my forearms
Arm wrestler style, those are GOATED
Algorithm work your magic
Let's goooooooooooooooo
Algorithm I need your magic too.
6:45 is this ideal biceps routine done twice a week?
2x a week is perfect
@@AlexLeonidas Ok, thanks. Keep up the great content!
You should make a Bench,Squat And Deadlift program.
Because your tips are golden and helped me out a lot.
The DB preacher curl is humbling. Talk about forced strict form and massive bicep pump.
I was waiting for the next video lets go! Alex on top forever!
It's a damn good one, enjoy homie!
Alex - commenting the same thing twice ☺ I have big inconsistencies in my overall strength between left arm and right arm. Super apparent in my tricep & bicep focused lifts.
I want to believe that Scoliosis, and some other back injuries have affected that, but I am not sure how much exactly that has affected my imbalance. My left arm is much more weak in all of my unilateral lifts.
Looking for some direction and maybe you could answer - What is a "normal" or accepted amount of imbalance between arms on a unilateral lift. Are you perfectly even with your weights and reps for both arms?
that rep at 2:44 was so godly
Going full bodybuilding mode Alex... And I’m all for it.
I recently hit intermediate and I’m loving the higher volume body style training.
Appreciate your tips and content my man
One of the best on the entire TH-cam fitness scene 🔥❤️
Broo perfect video anychance you could do a similar one for side delts
I saw an old video Tom Platz talking about biceps and he said his biceps grew when he watched Arnold slow and controlled moderate heavy weight not crazy heavy weight. I started doing that the The past three months or so and my arms have grown to the point where people inside the gym and outside the gym are making comments. I’m gonna try this with chest day
hammer curls are great. I like to make sure to squeeze the dumbells like I'm trying to choke them, and that really helps maintaining a controlled eccentric part of the motion.
Every time you speak I grab the notes and write down all the tips. This was so useful thank you Alex
Much love Fab, I'm happy you take these videos seriously!
learned the hammer curls first thing after experimenting one day and doing them first then the rest of the bicep work. My arms were fully swelled up by my second set of barbell curls
I only do hammer curls but at the end of the set I do partial hammer curls and it blast my biceps
Adding an arm day is a game changer aswell
Arm days have worked well for me in the past.
What about Mike mentzer close grip pull down for biceps
I do them after prexhastion cable Hamer curl
Okay, I'm going to finally grow my biceps more with this 😤 thank you Mr Leonidas!
I warm up my pull workout with reverse barbell curls, palms up pull up then wide pull up, that alone gets my arms pumped, then after my back and delt movements i do a super set of incline bench concentrate dumbbell curls to standing Barbell curl and then hammer curls, my arms have blown up, doing a push pull legs twice a week the only thing i do is change the order of how i do things so i hit certain parts of the muscles doing one training session focusing on more bicep and the next workout focusing more on biracial
Hey Alex nice vid, my biceps are pretty behind the rest of my physique so i will apply this but, for example, could i do chest bicep on mondays and back triceps on tuesdays? Wouldnt my back be debilitated by training biceps the day before? I must say that I can only train monday to fridays so a rest day or leg day between those two isnt possible because my back would not have frequency 2. Great content Alex, thanks in advance.
Hard to maximize both. Your best bet is to do a pull day with all back work done with a pronted grip followed by arm work.
Alex the type of guy to change his hairstyle all the time to avoid overuse
😂😂😂😂😂
Hi Alex, on back/tricep day can i start with tricep first like you did with chest/biceps, arms are a priority right now. Appreciate your work.
Yess you can!
Where can I get the expander? Didn't see it on Bells of Steel. Can you recommend a decent brand or two? Thanks! Great VID - as always!!
Shop.handgripper.net for the best expander on the market, much love!
Hey Alex, how would you catagorize the seated DB externally rotated curls you placed on your top 10 exercises?
Is it a squeeze-based curl or a Lengthend curl?
I dug deeper and found my answer: they are mid-range curls. I love those curls!
Btw, you said that doing hammer curls "creates the illusion of bigger arms"; I think you meant to say "an illusion of bigger biceps", because they do, in, fact, increase the size of the arms.
You said the same thing in a short as well.
Regardless, your videos are the most influencial to my progress in the last few month and I'm grateful for the amazing quality of info!
Alex looks like Kratos is his bulk b-roll😅
Hey Alex I have a chest expander from Robert Baraban and I see in the video u have a thicker spring there, I’ve almost maxed out my expander so I wanted to know where u got that spring
i tend to put biceps on any day that has chest focus as well. it works really well together
Love this formula Alex. Definitely going to implement this in my routine 💪🏽
I really like hammer curls even though they're not the most efficient. As stated, great warmup and a good lead into heavy, low rep straight bar curls. Plus you can go heavy as shit with some english and not worry about getting rekt, or unable to stick your arm out straight the next day(s). Definitely gonna have to try swapping my bicep/tricep iso work next week and see what I think; been kinda plateauing with extensions so maybe it'll shake things up.
Pure quality video. Cheers Alex. Great points. Definitely gave me something to think about for fixing my puny arms 💪🏽
Much love Matthew!! Glad it got you thinking 💪
maybe it's cause I've done them more, but I feel most comfortable doing neutral grip pull ups and pull downs. it feels a heck less awkward, leading to more reps than the other variations
The hammer curl tip sounds intriguing. Gonna try it next week.
not sure if you got a new camera or what, but quality is insane, love the content alex!
I actually did, thanks for noticing brotha!
What kind of dumbbells are those? The extra length of the loadable oly dbs has been getting in the way of my curls, those are great
drop the calisthenics routine for beginners bro !
In the works
I think Calisthenics can be done anytime, beginner or not. 😂 I do push ups frequently at work 😂
@@ryukirito2616😅😅😅😅😅😅à
As you do, Hammer curls before then I do a mechanical dropset:
1. Shortened biceps partials on an Arm Wrestling table
rest 1’
2. Triceps supported Humerus parallel to raquis Biceps curl whole range supinated
Rest 1’
3. Lying on a pretty inclined bench curl with dumbells again and elbows locked back
Thx for all the content you make. Pure gold
I was always and still am torso dominant in those chin ups and pull ups, been doing curls (lots of hammers too) in the beginning of my workouts in the past two months and now im finally increasing the weight and starting to see those stubborn bastards grow. I like the point about hammers pre-exhausting the forearms which then forces the biceps to take more load in the next workout, never thought about that.
Hey Alex, I really enjoy your videos!
I'm currently running naturally enhanced and wow, just wow! I've only been running it for a month and I'm seeing incredible results. In less then a month I've put nearly twenty pounds on my OHP. You're a very underrated natural lifter, thanks for the advice and programs!
I'm noticing a huge improvement in biceps by doing pelican curls..for now I'm still inclined but imagine the biceps of someone who can do a fully horizontal pelican curl
I sprained my wrist and 6 months later hammer curls was the only bicep workout I can do without feeling sharp pain
Dude work on this because it will go on for years until you address the issue.
@@Hypno_Llama really! no wonder it's been over a month and my wrist still hurts, better work on the issue then, thanks dude.
@@Hypno_Llamayou have any advice on how to deal with wrist injuries; I’ve been dealing with pain for a while
Is a calisthenics program stilled planned bro? 💪🏻
First time i get un clickbaited, amazing tips bro!
Love to hear that you were unclickbaited!!
Finally someone gets the way I do it
Real lifters recognize
5:43 Alex, what kind of spring is that in the middle? Have you started using industrual springs?
The new super springs by Robert Baraban! Legit 3x stronger and I'm pretty sure they are industrial springs haha
You’re looking jacked af bro
Dorian split is amazing, squeeze and then stretch is great for bicep I find, spidercurl with blood flow restriction into preacher with a nice stretch seems to do the trick, crazy pumps
What kind of dumbells does he use, I like the way those weights are clamped on?!
I just love when I instinctively train a certain way because that's what experience tells me I should do, and then watch a video where Alex explains why I should do exactly what I've already been doing it!
One question about Rope climbing , what part of the back works , and can i throw It at the end of back leg and cheat workout?
Chest *
So can i do: day 1, back triceps, day 2 chest & biceps?
BOM’s inability to count his lists is spreading..
Literally 😂😂
The main reason people don’t have good biceps gains is because they only do fluff and pump exercises for them and try to reduce bicpes activation in pulls instead of heavy and intense low to moderate rep work. And if your triceps are lagging, your likely not doing enough pressing work, triceps isolations are still useful but are by no means necessary for developing huge triceps unlike the need to bicpes isolation work.
Hey brother, what are those dumbbells you're using? Noticed you have some fat gripped handles. I've been working on direct grip training with CoC grippers, Fat Grips, and Pinch Blocks the past 6 months and would love something like that.
this is actually good advice very well done Alex I might try this tommorow !
I won't stop until i get 20 inch biceps that's a promise Mr Leonidas
Time to become the ultimate natty, Leroy Colbert 2.0 let's goooooooooooooo
You can do it if you are tall enough. Im close to 18 now. You just have to eat a ton more than what you currently eat. You look a bit too lean to gain actual arm size as a natty
Have any tips for making the front of your biceps thicker
Much love brother
Much love to you brother 💯
Hey Alex, winter is coming so the home gym is looking more appealing. Are you gonna do a part 2 of the series: Getting Huge with only 225?
Alex never disappoints
Means a lot!
Never thought of switching it up like this. I shall do what you say.
regarding the squeeze exercise order. Would you recommend the same for like hamstrings where we do first leg curls before RDLs/good mornings? If not, what would be reasoning?
1. You're spot on with the hammer curls being gold and the general programming is top notch
2. How would you personally approach lagging upper back? To illustrate wide underhand pullups/chinups I can do with about 20-25 pounds more for the same reps as with wide overhand pullups.
For the traps, no exercise is better than heavy shrugs with a hex bar. Face pulls are also great for the rear delts.
Bump. I need an answer too.
@@thenew4559I have huge upper traps on the neck/shoulder area. What I need is more low trap/upper back meat to give my back a more 3d look. I don't think shrugs will do it because you're contracting upwards. If my upper traps and neck get thicker my shoulder will look smaller.
@@user-he4ef9br7z yeah, then I’d probably recommend face pulls, they work the rear delts and that whole upper back complex well.
Alex do you have any prescription for those who have injured (not torn) the distal tendon- it has mostly healed but is now much weaker than before- interestingly the size is still there or even increased from doing the special exercises from rehab
I'm training my arms after the first compound movement for my upper day, and having a special arms day to compliment the lacking muscle too.
The first tip is exactly what I implemented early this year and got to 17 inches cold flexed fairly lean. You really wanna grow a muscle prioritise it first. It works
Awesome advice as always 🙏
You already know it's gonna be good 🙏
@AlexLeonidas yep, I will add some size to my arms, chest and back in 2024 🫣. Been focusing on a 5 minute mile at 5'10 180, once I hit that, you know it's on 🫡
Please make a tricep toooo🤘🏻
For sure bro! This is general content that will cover all muscles.
With my armwrestling training, my forearms got stronger than my biceps, and now I'm trying to catch up. I noticed that my elbows don't like it when I train biceps. Will be using these tips in the future, thanks!
what about the midrange bicep exercises
Amazing advice.
if i hit chest with my biceps will be sore when doing pullups i cant do back properly i am following push pull legs split what should i do
Would you say it's good to do biceps on a chest day if the following day will be a back day? I was thinking about switching the pairings for the reasons you said.
@Ins_FPS Thanks. I'm still looking for more feedback from others. But yeah, my muscles are rarely sore. I feel like I could curl any day.
Thoughts on oatmeal for weight loss?
If I train biceps and chest and want to train back and triceps the next day is that going to be a problem for recovery of the biceps? and potentially impact the back workout the following day?
Currently doing PPL but biceps are lacking
How would I program this?
Biceps/chest
Legs
Triceps/back
Rest?
That’s also only one day rest after hitting triceps before hitting chest again
Yes.
Im on bear mode baby
3:32 "Raise your elbows enough to lift your biceps above your delts!"
-- Coach Greg has entered the chat