Im 32, when i was 15 and first went to the gym, it was an old spit and sawdust gym, everyone on steroids, music is super loud, really good gym. They had an old trainer in there that would teach kids when they started and he had a couple of pros he coached. He would always use that pulldown for a biceps exercise, it works really well. I've always used it. His training style was hitting you until you feel like your going to die, he would get a massive drug dealer to be your spotter, screaming at you to lift (all in good fun) for 30 mins then session done. 3 days of weights, one day of light cardio or hitting specific weak points. Ive tried every training style ive heard of now, none work as good as the old ways dave taught. He was a legend.
If anyone wants a better explanation it's like u pull ur elbows to ur sides and back like u're "stabbing ur waist" in a regular movement but for biceps keep ur back perfectly straight and pull and trying to push ur elbows forward and down that has helped me a lot in understanding it when I used to train so I thought why not share it . Adios
@@Ozzy4747 The clip that always makes me laugh is he's working with the same guy doing the pull down on this video and they do literally three exercises and they finish up and he's like, "So we're done for the day. So I'll see you in what 7 days?" And the guy is like, "Hmm, I think more like 9." Like mother f'r. That guy isn't working out once a week or more and only doing three gdamn sets when he does. He was clearly trying to sell something. "Work out once a week for 45 minutes using my method and you'll be buffer than ever!" Anyway it's been proven that basically everyone responds better to training each muscle twice a week more than once. Some people even do better with three times a week.
@@Ben-zr4ho I’ve seen good results with a training partner going to failure on every set, but it’s actually hard and not very enjoyable to train like that. There’s definitely benefit to going to failure and then having someone assist you. But training like that is hell. And when you train to totally destroy your body like that, your life is dedicated to the gym. It’s not ideal for someone who wants to train in other things but in terms of bodybuilding it’s probably the best way to train
@@Ozzy4747 his methods actually work ... I mean not as extreme as he says that doing 1 set is enough ...but low volume high intensity works much better than doing set after set everyday
Sam is such a cool regular guy. You can tell he’s just one of the guys. Sam stay humble and hungry your awesome to watch my boy I wish you the best and I hope you reach all your goals and your dreams
He's smart as well because he won't show you that he can afford a Bugatti and a mansion because he knows that when he does normal people like you and me will quit that mindset you have right now that he's one of the guys. He's still a good human being and all and this is not meant to sound like I don't like the guy.
@@Beantown85they have big arms because of the straight arm hangs they do, it’s not the pull ups. Pull ups don’t give you huge arms, it’s mainly a back excercise. Their straight arm hangs put a lot of strain on the biceps, that’s why their arms are big
@@vandal.e6541 for straight arm movements that work the biceps it’s more stuff like iron cross/planche/lever family of movements (inverted cross, Maltese, back/front levers). You’re engaging biceps in a lengthened position in these. During straight arm hanging like in swings on rings and high bar, you’re not activating the biceps at all, they are mostly just stretching with brief moments of activation when executing a move-nothing that would build your biceps in any significant way. The ring specialists always had way bigger biceps than high bar specialists because there’s no real static holds in high bar, whereas rings is basically all static holds with swings in between. Source: i was a competitive gymnast for 10 years.
I love this exersice. I personely do 2 x 12-15 normal biceps curl to warm up and 2x 10 close grip pull ups. Then 2 x this exersice to failure. And i abselutly love it
@@Jack-yq6ui there is countless of scientific evidence we collected over the DECADES after Mike Mentzer came up with his ideas. There is a reason people do not train like this. And if you do, sure you can grow, but you are limiting your potential.
In 2020 when all the gyms were closed, I spent most of that year figuring out things like this. Chin-ups became my main bicep exercise, dips & pushups for chest/tri’s/delts & all sorts of pull-up/push-up variations mixed in, like adding hanging leg raises into my chin-ups. And it was by far the most aesthetic I’ve ever looked before or since.
Haaa that's hilarious I saw the menzter video and stuck to it..saw Sam say Nahh and I laughed thinking nah I'll follow Mike on this One and now Sam is running the method....Wickedness 😂😂😂😂 Menzter is King of Negative Control
It's absolutely true. Mentzer was a genius. I'd also recommend trying these on one of the narrow crossover machines while sitting face to the pillow on an incline bench to support your chest and head and truly bring all your focus and attention to pulling the handles towards your shoulders and squeeze the living crap out of your biceps. Regular curls and rows tend to stress the bicep tendon going down to your elbow, as it focuses more of the force in the curling movement through that attachment, but in the pulldown, it also pulls and stretches at the bicep from the shoulder side and it truly feels like it evens out the pressure felt on both bicep attachments. It leads to a more dynamic and natural movement pattern, and your lats and overall back muscles are simply there to "lubricate" the motion and allowing you to bring your biceps to true momentary muscle failure. Do these correctly with slow and controlled movement until no more movement is achievable and 1 set is all you'll need.
I feel like you would get a better workout doing just a close grip chin up. More range of motion and it targets more muscles at once. I feel like this is for someone who’s not strong enough to handle their own body weight.
Hey big dog I know I'm nobody from nowhere but please take care of your body your massive as all get out please take care of yourself and stick around for the next generation we love you bro.
I mean it's both. It's a nice combo workout. I don't have a lot of fitness stamina since I had to take 2 years off with school, but I love finding a way for a back workout to affect back and biceps or something. With a shoulder press, find a way to make it affect back, triceps, or chest. Just trying to get 2 things done at once every time I go in now. Fitness industry has an absolutely close minded 1-way to do every single task ever.
Markus Rühl also did a similar movement, he would lay down on a flat bench with the feet at a cable tower, put a straight bar on the tower and curl from a high position-very good exercise also
Close grip pull-ups were the only exercise that made my biceps get any kinda good-looking. After 1st slow set, I use a hanging band with 1 foot thru handle to lighten me enough to do 2-3 more sets with perfect form and enough reps. I use a stronger band each time. It works. Thanks to Ellington Darden's Nautilus book circa 1989.
It’s called isometrics. Holding at full contraction against resistance at any point for a period of time will increase power. The Eastern Block Olympic Weight Lifting programs leveraged this in the squat by having the athlete press up into a bar with bars on either side and holding it for something like 7 seconds
It done cut to Mike like an anime characters flashback
☝🏼
@@solidsnake8889what does this emoji mean in this reply i'm confused
@@meatsauce12it's kind of like saying "this"
@@meatsauce12 They're no sons of mine - and they're sure as hell not me.
@@meatsauce12 Your pfp is so good lol😂
Woah 🗣️
introvert move
@@liveaxll5751introvert reply 💀
Woah 🗣️🗣️🔥🔥🔥👅👅👅🙏😭😭
@@smileorgobyebye6330Nah dude that's a lot
@@MaestroTechs wo
That "someone" is Mike Mentzer. A man of focus and shear will.
And meth. A lot of meth.
@@gershomtan5879watch your mouth
And brains.
With a pencil....a fuxking pencil
@@gershomtan5879aye fuckin yo 😭😭😭😭😭😭
Im 32, when i was 15 and first went to the gym, it was an old spit and sawdust gym, everyone on steroids, music is super loud, really good gym. They had an old trainer in there that would teach kids when they started and he had a couple of pros he coached. He would always use that pulldown for a biceps exercise, it works really well. I've always used it. His training style was hitting you until you feel like your going to die, he would get a massive drug dealer to be your spotter, screaming at you to lift (all in good fun) for 30 mins then session done. 3 days of weights, one day of light cardio or hitting specific weak points. Ive tried every training style ive heard of now, none work as good as the old ways dave taught. He was a legend.
If anyone wants a better explanation it's like u pull ur elbows to ur sides and back like u're "stabbing ur waist" in a regular movement but for biceps keep ur back perfectly straight and pull and trying to push ur elbows forward and down that has helped me a lot in understanding it when I used to train so I thought why not share it .
Adios
Great tips ,thanks buddy❤
Thats it
Thanx bro.
Thank you brother 💪🏻 ♥️
💯💯💯
He sounded like Steve getting hit from Minecraft when he said “woah” 😂😂😂
😂
Bro I knew I heard it 😂😂😂
@@MrYabber Fr I was laughing so hard 😂😂
Bro deadass
That “someone” was Mr Mike Mentzer. Absolute LEGEND. 💪
That guys full of baloney
He’s overhyped
@@Ozzy4747
The clip that always makes me laugh is he's working with the same guy doing the pull down on this video and they do literally three exercises and they finish up and he's like, "So we're done for the day. So I'll see you in what 7 days?"
And the guy is like, "Hmm, I think more like 9."
Like mother f'r. That guy isn't working out once a week or more and only doing three gdamn sets when he does. He was clearly trying to sell something. "Work out once a week for 45 minutes using my method and you'll be buffer than ever!"
Anyway it's been proven that basically everyone responds better to training each muscle twice a week more than once. Some people even do better with three times a week.
@@Ben-zr4ho I’ve seen good results with a training partner going to failure on every set, but it’s actually hard and not very enjoyable to train like that. There’s definitely benefit to going to failure and then having someone assist you. But training like that is hell. And when you train to totally destroy your body like that, your life is dedicated to the gym. It’s not ideal for someone who wants to train in other things but in terms of bodybuilding it’s probably the best way to train
@@Ozzy4747 his methods actually work ... I mean not as extreme as he says that doing 1 set is enough ...but low volume high intensity works much better than doing set after set everyday
When I do close grip chin ups I’ve never seen/felt a pump so good on my biceps . Plus it’s amazing work for ur whole back
Sam is such a cool regular guy. You can tell he’s just one of the guys. Sam stay humble and hungry your awesome to watch my boy I wish you the best and I hope you reach all your goals and your dreams
Go out with him
He's smart as well because he won't show you that he can afford a Bugatti and a mansion because he knows that when he does normal people like you and me will quit that mindset you have right now that he's one of the guys. He's still a good human being and all and this is not meant to sound like I don't like the guy.
Sorry couldn’t understand you with his schlong down your throat 😂
I was on the fence as well with this exercise ,now I cant stop recommend it to everyone
I superset this exercise with fat grip dumbbell hammer curls. And it is fantastic!
Thats why a lot of male gymnasts have crazy lookin arms
I watched a video about them and why they all have big biceps. It’s true
@@Beantown85they have big arms because of the straight arm hangs they do, it’s not the pull ups. Pull ups don’t give you huge arms, it’s mainly a back excercise. Their straight arm hangs put a lot of strain on the biceps, that’s why their arms are big
@@vandal.e6541 for straight arm movements that work the biceps it’s more stuff like iron cross/planche/lever family of movements (inverted cross, Maltese, back/front levers). You’re engaging biceps in a lengthened position in these.
During straight arm hanging like in swings on rings and high bar, you’re not activating the biceps at all, they are mostly just stretching with brief moments of activation when executing a move-nothing that would build your biceps in any significant way.
The ring specialists always had way bigger biceps than high bar specialists because there’s no real static holds in high bar, whereas rings is basically all static holds with swings in between.
Source: i was a competitive gymnast for 10 years.
Juice
@@vandal.e6541wrong
These are hard to connect good, but when you do connect, they are awesome!
Haven’t seen this man in a few years. He got Dunkin huge
Agree totally. Peak contraction, great pump. Love it.
Fax, best bicep pump you’ll ever get. Easiest way to engage and really tire out the biceps. In my opinion. These will have your biceps fried.
Good on Sam for adjusting his stance on the exercise. Shows maturity
Awesome. Will be trying today. Especially hearing it from Mike. Awesome
This is actually one of my favourite exercises Mike Mentzer absolute legend makes your arms feel fantastic
Surprised to hear someone so dedicated just hearing this. This was a staple for biceps 30 years ago.
Respect to people who have an open mind and can admit when theyre wrong and change
Bless him for not editing that part out
I love this exersice. I personely do 2 x 12-15 normal biceps curl to warm up and 2x 10 close grip pull ups. Then 2 x this exersice to failure. And i abselutly love it
been using this move for a few years, the squeeze is tremendous
Good old Mike knew what he was talking about definitely one of the greats
Tried these today squeezing like a madman, my biceps got so swollen its unreal.
Mike Mentzer was a genius
wth
Yes, but a good portion of his conclusions are at least partially outdated.
@@smokesgtp yeah people say that but I have yet to see conclusive proof
@Jack-yq6ui then go watch a PhD like Mike at Renaissance Periodization critique it using the most modern info.
@@Jack-yq6ui there is countless of scientific evidence we collected over the DECADES after Mike Mentzer came up with his ideas. There is a reason people do not train like this. And if you do, sure you can grow, but you are limiting your potential.
Started using it a few months ago and it’s by far the best bicep exercise in my routine now. Still use it
In 2020 when all the gyms were closed, I spent most of that year figuring out things like this. Chin-ups became my main bicep exercise, dips & pushups for chest/tri’s/delts & all sorts of pull-up/push-up variations mixed in, like adding hanging leg raises into my chin-ups. And it was by far the most aesthetic I’ve ever looked before or since.
I tried the workout yesterday glad to say that it does work
🧢
@@AegonTargaryen-x8ptry it for yourself. Do it properly. Then you can tell us if it’s bs
@@AegonTargaryen-x8pit’s fact. You just want to be against the grain like a fool. You probably don’t even lift
@@AegonTargaryen-x8pI found it works quite well.
Oh yeah, it works. But it's not the best bicep exercise...
Haaa that's hilarious I saw the menzter video and stuck to it..saw Sam say Nahh and I laughed thinking nah I'll follow Mike on this One and now Sam is running the method....Wickedness 😂😂😂😂 Menzter is King of Negative Control
Old school audio always sound so badass. Same distortion sounds as MLK’s speech, and even the moon landing audio.
I loved I agree, thank u Sam and center and the behind the scenes fellows
You seem humble man. Keep at it...
I did chinups and bicep pulldowns and my biceps are hammered.
I love how mikes legacy lives on
It's absolutely true. Mentzer was a genius. I'd also recommend trying these on one of the narrow crossover machines while sitting face to the pillow on an incline bench to support your chest and head and truly bring all your focus and attention to pulling the handles towards your shoulders and squeeze the living crap out of your biceps.
Regular curls and rows tend to stress the bicep tendon going down to your elbow, as it focuses more of the force in the curling movement through that attachment, but in the pulldown, it also pulls and stretches at the bicep from the shoulder side and it truly feels like it evens out the pressure felt on both bicep attachments. It leads to a more dynamic and natural movement pattern, and your lats and overall back muscles are simply there to "lubricate" the motion and allowing you to bring your biceps to true momentary muscle failure.
Do these correctly with slow and controlled movement until no more movement is achievable and 1 set is all you'll need.
Mike mentzer is the goat of bodybuilding n his legacy is still growing decades after death
Chin ups are an back exercise that never leaves the biceps small
I do this with Pull Ups sometimes too. All you have to do is keep your shoulder blades apart throughout the move, and you’re good to go.
It is very very good. Adding that turn my back routine what is the best thing ever for my biceps! And is a compound movement so I recommend
Yep Mike mentzer is the best on knowledge for bodybuilding
I feel that I think one of the greatest things in workout exercises is the squeeze the hold and moving slowly and controlled
I specifically do reverse pull downs only for bicep
and are your biceps big?
@tankconnors7323 well yeah but want them bigger... :)
@@llamapezzo7736 don't we all lol
you could probably fit another exercise like Preachers, there's no reason not to. I personally do Preachers, barbells and chin ups
I feel like you would get a better workout doing just a close grip chin up. More range of motion and it targets more muscles at once. I feel like this is for someone who’s not strong enough to handle their own body weight.
Sam learning from a legend and he had to admit that this exercise is EVIL but AWESOME!!
Hey big dog I know I'm nobody from nowhere but please take care of your body your massive as all get out please take care of yourself and stick around for the next generation we love you bro.
The stretch, not the squeeze is what builds muscle
Love Sam, glad he's making the haters look bad!! Donuts and chocolate milk, gotta love it!
Thanks Sam and Mike gonna use this
Sam is not letting you hit lil bro
@@Milliams_carsIf anyone's "lil bro" it's your smartass. You should probably get outside and smell the flowers.
Juicehead, your daughter role model I can't wait for your heart to give out
I mean it's both. It's a nice combo workout. I don't have a lot of fitness stamina since I had to take 2 years off with school, but I love finding a way for a back workout to affect back and biceps or something. With a shoulder press, find a way to make it affect back, triceps, or chest. Just trying to get 2 things done at once every time I go in now.
Fitness industry has an absolutely close minded 1-way to do every single task ever.
Calisthenics Chin-ups for the biceps. Compound movements
I could never any gains on the biceps until I started this
I dont lift but i still like listening to the stuff that he talks about
Great. Now what’s the best elbow friendly best tricep exercise?
He’s gotten bigger from the first time I’ve seen this dude. He’s crazy big now
Mike the GOAT
Mike mentzer is a legend!
Markus Rühl also did a similar movement, he would lay down on a flat bench with the feet at a cable tower, put a straight bar on the tower and curl from a high position-very good exercise also
Flexion at the shoulder and elbow my guy targets the bi👍
The John trelli clip is awesome great Mr universe competitive bodybuilder from Australia.
Mike's got the tricks to the trade
This gonna be my new workout
Brother the actual pull up version of it hurts so much more
Close grip pull-ups were the only exercise that made my biceps get any kinda good-looking. After 1st slow set, I use a hanging band with 1 foot thru handle to lighten me enough to do 2-3 more sets with perfect form and enough reps. I use a stronger band each time. It works. Thanks to Ellington Darden's Nautilus book circa 1989.
I liked this video because of the “WHOA” at the end
When i first heard someone say, "dont use steroids," I actually listened.
I agree! Every time I’ve done close grip pull downs, my biceps are pumped as ****
this is how gymnasts get their big biceps.. 💪 ill take their advice
It made sense the first time I heard it because any pull motion definitely involves biceps primarily
I do these on my pull days. The pump is the most extreme of any other arm exercises
That's a good bicep builder when you think about it❤❤❤❤❤
He followin mike mentzer tha goat
I once trained my abs by doing a pull up and staying at the top and then doing the workout. Never had so strong soreness in my biceps
It’s called isometrics. Holding at full contraction against resistance at any point for a period of time will increase power. The Eastern Block Olympic Weight Lifting programs leveraged this in the squat by having the athlete press up into a bar with bars on either side and holding it for something like 7 seconds
It’s not far from the drag curl.but in a different position.i got it straight away when mentzer said,lot of people don’t
Mike well ahead of his time
Close your grip. Open your mind.
It would be awesome on a pull or upper or full body workout since it would save you time right ?
Look at the biceps of gymnastic dudes they ain’t lyin’
Facts listen to Terry crews on this!! Best biceps in Hollywood.
Power is from ALL the muscles, not just one or a few
Next bicep day, I’m totally doing this
Best bicep pump ever
It’s both. You can definitely feel it on both muscles
I think his speaking facts because I feel more back then bicep when I try that workout move
I hate that feeling when you almost fall back.and definitely going to implement that in my bicep routine
This guy lucky to make to his forties
Everyday viewer here..., but how many likes can this comment get??
absolutely correct🏆🏆
Him almost falling at the end made my day that was funny come on
"Woah"
-Sam sulek
Okay I was about to be pissed. You don't dis Mike Mentzer. Dude was ahead of his time.
Dude is a monster.
The almost fall was adorable
yeah you can simulate this on bar/rings too. Chin ups for lats or biceps it's possible
I’m an armwrestler and I do these all the time and they get my biceps super strong
Started doing this 2 weeks ago after seeing the Mind Pump trio talk about it & my biceps have blown up in that short time.
Don't lie. It takes months, not days
precontract your lats to allow the arms more work
The stretch on the bicep when doing that exercise activates them and puts stress on them.. especially on the pull up bar