Get Those Arms To Grow: 2 Rules of Tension | TUT & ROM
HTML-код
- Опубликовано: 11 июл 2024
- Want to grow your arms faster? This video is all about optimizing your biceps curls using the '2 T Rule' - Time Under Tension (TUT) and Tension throughout the Range of Motion (ROM). Learn how to build muscle more effectively by focusing on these two key aspects of strength training.
Ready to get those biceps bigger and stretch those sleeves?
Chapter 1: Introduction (0:00)
All right, let's talk about building bigger biceps.
Chapter 2: Common Biceps Growth Issue (0:26)
Many people struggle to get their biceps to grow despite getting stronger.
Chapter 3: Universal Tips for Biceps Growth (0:51)
I'll share two universal tips that can be applied to all biceps exercises.
Chapter 4: Tip 1 - Tension Throughout Range of Motion (1:14)
The importance of maintaining tension throughout the full range of motion.
The problem with using momentum during curls and its impact on tension.
The significance of elbow position in achieving peak contraction.
Chapter 5: Tip 2 - Time Under Tension (3:12)
Explaining the concept of time under tension for muscle growth.
The drawbacks of performing fast reps.
How to increase time under tension with controlled form and isometric squeezes.
Chapter 6: Applying Tips to Biceps Exercises (5:22)
Emphasizing that these tips can be incorporated into any biceps exercise.
Highlighting the importance of muscle engagement over lifting heavy weights.
Chapter 7: Conclusion (7:03)
Summing up the two easy tips for biceps growth.
Encouraging viewers to implement these tips into their training routines.
Chapter 8: Closing Remarks (7:38)
Mentioning that the video will see viewers in the next video.
These time markers can help viewers quickly navigate to the specific sections of the video that interest them the most.
Disclaimer: This video is based on my personal experiences and preferences in fitness. Remember, exercise science is always evolving and opinions vary. What works best is different for each person.
40-70secs per set under tension is ideal. Great video!
👊 Thank you 🙏
Thank you James
Love your videos. Very concisely.
Subbed and enjoy your videos! Love to see a brother in iron with a little gray but a solid physique and a love of training such as myself! Have had some say I am in awesome shape for my age. I am quick to remind them I am in great shape for any age!! Keep grinding!
A clear presentation.
🙏
Great advice. Thanks
👊
Great video and advice.Nice one.
Thanks my friend
Thanks man Awesome video as always! Great great tips
I appreciate it my friend!
Awesome Videos James I use resistance bands for all my workouts love bands I think there so much better for my body 👍👍
It's definitely one of the pros of using bands.
Agreed! Band tension go from hard to OMG, thus a great start to getting results faster.
Getting stronger, using more weight, but arms don't seem to be growing; that's me in a nutshell. I guess I need to focus less on trying to get stronger, and more on just time under tension. Thanks for the tips!
👊👍
One of my pet gym hates is when someone just drops the weights. No control on the eccentric just the hey...look at me! Your tips have really helped over the years. Thank you.
Shouldn't be your pet hate. Its their problem so leave them to train with bad form and not see maximum results 🤣🤣
You're right. Work your biceps, not your ego...
Yeah I’m with you on that one.
Feel the burn then the muscle will grow, I waisted to many years just slinging weight and I only ever got so many results but after changing the way I lifted weights focusing on that burn and your muscles burning to the most after every set the results got significantly better so your absolutely right because it was only after time under tension when I started to see any real results
100%
Thanks James .. I’m 62 & still lifting heavy 🏋️♀️ 🏋️♀️🏋️♀️
Awesome! Keep it going!
The swinging usually happens at the least useful part of the lift but I get what you're saying.
Time under tension is it, you can build big biceps with close grip chinups if your form is right.
You're absolutely right.
I only got my arms to grow once I dropped the weights, focused on proper form, and slowed down the tempo. Now my arms are my best body part. Also, I dont have all the elbow pain I had for years.
👊🙌 that second part is just as important!
Hi James, I just found your channel on using bands for workouts only. I'm confused as I now see you using weights. I thought you had stopped using weights to get the physique you have today. I'm genuinely a fan but can you give me some feedback on that. Many thanks. Steve
Hi Steve. I stopped using weights in 2017 as part of a 1-year experiment I decided to do, in order to truly test the effectiveness of resistance bands. Long story short, I like training with them so much that 1 year turned into 4 1/2 years. With that being said, I've trained all sorts of different ways through my 33 years of training. In order to stay consistent it's important to keep things interesting and after almost 5 years I needed a change of tempo. At the same time my 16 year old son asked me to teach him how to train with weights, so over the past 18 months I've been using both bands and weights together - which is how I was using bands prior
@@JamesGrage Hi James, thanks for the reply and that makes perfect sense. Much appreciated. I'm travelling a lot and bands will help me stay on track outside the gym inspired by you. All the best. Steve
Mike Mentzer just entered the room..........
Just need a big fat 1970’s mustache
That is why I like to use resistance bands you can't swing them up like weights 👊👊
True that!
What is your height/weight and arms size?Looks huge!
I’m 5’9” / 175-178 lbs / Arms are probably somewhere around 17.5-18”
@@JamesGrage Thanks!
✴️✴️✴️Theirs a lot of videos of your channel on Undersun Fitness... Are you 2 channels connected ?
Yes, that's a brand I created in 2018. I was doing a lot of band content at the time and people were asking me what bands I recommended so I ended up creating my own.
@@JamesGrage thanks for the information 😃 I didn't know that
You dont like bands anymore??
No, I still like bands, but I also like weights as well. Take a look at my response above to Steve's question
I guess resistance bands just didn't cut it for James? Hmmm. It's back to the tried and true; weights.
Did bands only for nearly 4 1/2 years when my original intention was to do it only for a year. Bands work just fine but it was time to switch things up a bit just for the sake of keeping my own workouts fun.
And don't bend your wrists right? Keep your wrists straight
They don’t have to be locked perfectly straight in order to get a good contraction in the biceps but it’s best to keep them “locked” in one position. In other words you don’t want to flex and extend the wrist. You’ll just end up using more forearms.