Hey Vergel. That's awesome! Glad you're putting them to good use. My goal was to give you some different options for biceps exercises. This way you can switch up your arm workout to help keep your workouts interesting and maximize your strength and muscle building gains.
James Grage Yes, absolutely! Doing the same arm exercises routine will eventually get boring and the muscle will get used to it. So switching it up and confusing the muscle will definitely challenge the muscle and keep the gains coming. Thank you!
I can't for the life of me figure out why you don't have tens or hundreds of thousands of views on your videos. You're easily one of the best fitness educators on youtube. Keep pumping out videos. You're an inspiration!
James, I’m a 49 yr old male. Been working out for many years. I really appreciate your honesty and knowledge about proper lifting techniques and philosophy. Thank you for sharing your knowledge. Thank you!
Thanks for the great videos,I’m 62 and always believed in resistance bands,my friend built a lot of muscle with just a Joe weirder rubber stretch band,This was in 1971,and this guy was only 14 years old.I don’t know if many out there remember the joe welder rubber stretch thingy,it didn’t have any handles,it was just a thick straight flat band,with tiny little ends that you could hardly grip,just enough of a ridge to grab each end with your fingers.Thanks for proving weights aren’t the only route to muscle growth.I train with it all TRX, resistance bands ,weights,both heavy medium and semi light,low reps high reps.i do it all at once,changing things around.Its good to see someone else isn’t a gym weights only sheep.Great work James with this video.I know it’s about weights right now,but I watch your resistance band workouts also.God Bless you.
Good to see you posting these ATT videos again James! I’ve learned so much from this series and I wanna personally say thanks for giving out this info for free! I’ve made solid gains using your workouts and techniques and continue to urge people to check out your videos! You’re the man! 💪🏻
Adam Clark 👊 I appreciate it brother! Thank you for the awesome feedback. Next time you hit arms let me know how you like some of these biceps variations
Love your training videos James. ATT videos have given me great gains over the past year. They really helped me understand how to get maximum muscle damage. If you could add some info onto what we learned in ATT - the 20,10,10,15 scheme, like rest pause, drop sets, and burnout sets, that would be great 👍
Keep these awesome videos coming James. Very informative and educational. We need content like this. Please don’t stop. Tell bones I said what’s good. Ps we need those T’s and snapbacks
James this is my first comment. I want to thank you for everything i have learnt from you the length-tension relationship and every detailed ATT videos. The way you explain is just so easy to understand..So just love everything about you. Also i want to ask how should i vary my routine like drop set, super set,gaint set, DTP,etc from week to week so that we see growth and maximise gains over month to month...
James love your videos man. I'm studying and following your advanced techniques. Really feel I'm getting more out of each session. I have one question to ask you about your arm routines. Are reverse curls enough to work the forearms or should I include more excerises in my arm workouts. Thanks and again, keep up the brilliant videos.
Thanks for the great videos James! I know you suffered from an elbow pain last year and I'm having the exact same issue as you had. It's been 2 months now and completely rested from any upper body exercise. How long did it take for you to recover from this injury (tennis elbow)? Did you stop training until the pain went away?
Geronimo Samurai It depends on how far you let the inflammation go. I let it go from bad tendonitis (inflammation) to tendonosis (degradation of the tendon), so it took about 4 months to get 75% better and another 2 to get 100% better - and that was with me doing all the right things to let it heal. Most elbow pain comes from tendonitis caused from over-gripping. The muscles in your forearm get inflamed and after time that leads to inflammation in the elbow. So the cure is to stop over gripping. The doctor told me that for 6 weeks I couldn’t even try to open a bottle of water. That’s why she made me wear a wrist brace - not because of my wrist but because it helped remind me not to use my hand. Once it heals it’s important to use lifting straps on all movements. Hope this helps brother
Awesome James, thanks for bringing back muscle techniques. I’m always looking forward to learn something new.💪😎. Question I have, is it ok to train each muscle twice a week? Reason I ask is because some muscles work secondary, and I don’t want to over train. I am really lacking In developing my bicep 💪 that’s the reason I ask. Thanks for your input and videos you always post.
Thanks Muscle Geek, I've been looking for some new ideas just like these. Physical Therapist suggested I start doing more curls out in front of my body to relive scapula tension. I was stumped trying to remember some variety but these are perfect. Nice to see ATT and you in the gym. P.S. I think bones deserves to be in every shot. hehe ;)
James, you emphasize that when your arms are straight, your lower biceps tendons are in a stressed position and are prone to tear, and you mention that people tear them not only while doing biceps but when deadlifting (6:17 et seq.). Just to be clear, then, are you saying that during deadlifting, as during arm curls, the arms should not be locked out? (I've heard trainers counsel to "get out the slack" before deadlifting to avoid a biceps tear, which I took to mean making sure your arms were straight. But maybe it just meant to make sure they weren't in the process of straightening, even if, as you suggest, they shouldn't be fully locked out.)
James sir i am your big fan and your student please help me and make a video for bicep exercise for both head of bicep with bodyweight please brother and my great teacher
James Grage - Thank YOU for the very informative content! Please make more of these! I’ve been a subscriber for a long time, and I enjoyed the first series of these ATT vids, too! And I think everyone does! Keep it up bro! 🙌
Hey James? During bicep work, do I need to keep tension on them the _entire_ time? I hear that from some people but then I see other guys working out and there's times where they simply just let the weight hang before they do another rep, like alternating DB curls.
what if in the last exercise, you set the cable pulley a bit higher and set yourself like a kickback but in opposite side of machine, would that also work long head ?
Awesome video James! I know you do a lot of resistance band training & was wondering what your thoughts on or if you ever even heard of the X3 bar. I know the science behind it is real but is it really worth $499? Or maybe just get some bands by themselves?
Great training tips for targeting heads of the biceps, however need to be careful with working long head using heavy weight or poor technique... with your shoulder extended behind your trunk there is a lot of stress to the proximal bicep tendon since it wraps around the humeral head more and is in a very elongated position. You mention the distal bicep tendon being vulnerable with more elbow extension, however care must be taken for the proximal tendon as well! Weight lifters tend to have shoulder muscle imbalances anyway with excessive proximal bicep tendon stress, so these positions could easily cause a tear if great care is not taken!
James, can you please make a video about muscle confusion and it’s myths. Meaning people say you have to switch your workout every few weeks because your muscle gets “used” to the workout. But the truth is all that matters is progressive overload.
Hey, James. How are you doing huh, dude?. So, Could I may be give a great idea and suggestion from Black/Grey tattoos to you make in future?. Why do you didn't to do that nice tattoo at Black/Grey with his last name on Old English font huh, dawg?. I really believe this tattoo style that I'm suggestion to you make with his last name so gorgeous will be so cool the same on his back written to that font. A big hug to you and take cares, Right homie?.
In 10min 30sec.exercises keep the elbows Litle to the front (Like your back line going)and dont move the elbows than u ll' C whats happend..greedeng from Poland
for the most part its best not to lock out your joints when you lift. there is a big difference between full range and full lockout.. your muscles can "lockout" or fully extend just before the joint lockout...
I love that your dumbbells are rusty and beat up. its always annoying when you see instructional videos where everything is brand new and costs insane amounts of money.
James Grage your channel deserves to have more subscribers. You so a fantastic job of demonstrating techniques and ideas for training. I put you up there with athlean-x as far as the quality of instruction you provide. Keep it up man!
![Megan Thee Stallion - Roc Steady (feat. Flo Milli) [Official Video]](http://i.ytimg.com/vi/HozPPyqW0dY/mqdefault.jpg)
I have tried two of the bench bicep exercises and they're really effective. I can feel the burn on my bicep peak 🔥. Thank you
Hey Vergel. That's awesome! Glad you're putting them to good use. My goal was to give you some different options for biceps exercises. This way you can switch up your arm workout to help keep your workouts interesting and maximize your strength and muscle building gains.
James Grage Yes, absolutely! Doing the same arm exercises routine will eventually get boring and the muscle will get used to it. So switching it up and confusing the muscle will definitely challenge the muscle and keep the gains coming. Thank you!
I'm also 👍
I can't for the life of me figure out why you don't have tens or hundreds of thousands of views on your videos. You're easily one of the best fitness educators on youtube. Keep pumping out videos. You're an inspiration!
James, I’m a 49 yr old male. Been working out for many years. I really appreciate your honesty and knowledge about proper lifting techniques and philosophy. Thank you for sharing your knowledge. Thank you!
Leo Elms hey my friend. I appreciate it. Glad you’re finding them beneficial.
Thanks for the great videos,I’m 62 and always believed in resistance bands,my friend built a lot of muscle with just a Joe weirder rubber stretch band,This was in 1971,and this guy was only 14 years old.I don’t know if many out there remember the joe welder rubber stretch thingy,it didn’t have any handles,it was just a thick straight flat band,with tiny little ends that you could hardly grip,just enough of a ridge to grab each end with your fingers.Thanks for proving weights aren’t the only route to muscle growth.I train with it all TRX, resistance bands ,weights,both heavy medium and semi light,low reps high reps.i do it all at once,changing things around.Its good to see someone else isn’t a gym weights only sheep.Great work James with this video.I know it’s about weights right now,but I watch your resistance band workouts also.God Bless you.
This guy is a f**king genius, best on RUclips for no bs exercises that work
Good to see you posting these ATT videos again James! I’ve learned so much from this series and I wanna personally say thanks for giving out this info for free! I’ve made solid gains using your workouts and techniques and continue to urge people to check out your videos! You’re the man! 💪🏻
Adam Clark 👊 I appreciate it brother! Thank you for the awesome feedback. Next time you hit arms let me know how you like some of these biceps variations
Actually about to do all six movements for a total bicep workout! Thanks again man!
I'm so glad you're back in the gym doing Advanced training techniques
Rudy Ortiz 👊 I’ll make sure to get one in every week
Hey James I love your techniques and i practice all your advance techniques...
Thank you for bringing the ATT back. I don’t care much about the podcast, Too long for me. You’re awesome.
Good to see you back
That bicep vein looks like it's ready to pop
Kip sangy 👊 glad to be back!
Love it, thank you. It was great meeting you at the Utah fitcon and thank you for stopping by our booth!
OOOH JEAH ! Awesome to have ATT back !
Love your training videos James. ATT videos have given me great gains over the past year. They really helped me understand how to get maximum muscle damage. If you could add some info onto what we learned in ATT - the 20,10,10,15 scheme, like rest pause, drop sets, and burnout sets, that would be great 👍
This channel is so under rated, always great information. Keep it up!
I appreciate it brother!
I'm in love with James's videos. it is like virtual personal training :)
Thank you so much James! Please do an anatomy and targeted exercises video for the hamstring!
Immense bicep burn after doing this, thanks!
Liked the last one. I'll give a try.
Thank you for your videos! They keep us going.
Thanks, James. You're the boss!
Keep these awesome videos coming James. Very informative and educational. We need content like this. Please don’t stop. Tell bones I said what’s good.
Ps we need those T’s and snapbacks
Great clip, can you add the WO in the description? Thanks JG!
So Helpful Tks 😊❤
I will put these excercises on practice in my next arm routine, it seems to be really effective bro!!
James this is my first comment. I want to thank you for everything i have learnt from you the length-tension relationship and every detailed ATT videos. The way you explain is just so easy to understand..So just love everything about you.
Also i want to ask how should i vary my routine like drop set, super set,gaint set, DTP,etc from week to week so that we see growth and maximise gains over month to month...
I have so many questions. Amazing influence
Great video on that last bicep move I usually use my resistance bands
Love your preworkout...awesome!
Love your videos. I need one on triceps also I have a hard time getting them to grow.
Amazing video thank you James!
Brian Reynolds 👊
Damn man what an amazing video!! You taught me so much! Thank you, you’re a legend🔥
So true on not keeping arm straight, tore my bicep lifting heavy awkward object with arm straight. POP
James love your videos man. I'm studying and following your advanced techniques. Really feel I'm getting more out of each session. I have one question to ask you about your arm routines. Are reverse curls enough to work the forearms or should I include more excerises in my arm workouts. Thanks and again, keep up the brilliant videos.
Thanks for the great videos James! I know you suffered from an elbow pain last year and I'm having the exact same issue as you had. It's been 2 months now and completely rested from any upper body exercise. How long did it take for you to recover from this injury (tennis elbow)? Did you stop training until the pain went away?
Geronimo Samurai It depends on how far you let the inflammation go. I let it go from bad tendonitis (inflammation) to tendonosis (degradation of the tendon), so it took about 4 months to get 75% better and another 2 to get 100% better - and that was with me doing all the right things to let it heal. Most elbow pain comes from tendonitis caused from over-gripping. The muscles in your forearm get inflamed and after time that leads to inflammation in the elbow. So the cure is to stop over gripping. The doctor told me that for 6 weeks I couldn’t even try to open a bottle of water. That’s why she made me wear a wrist brace - not because of my wrist but because it helped remind me not to use my hand. Once it heals it’s important to use lifting straps on all movements. Hope this helps brother
It does help bro! I'm a huge fan of yours buddy and you're a very inspiring individual! Keep it up buddy. Omar (from France).
Thanks 🙏
I am so glad I found you James... Do you have a gym in Los Angeles?
great video. also, could you do a video about how to write a program based on intensity to boost hypertrophy?
How many should you do in each set and how many reps should you do. Thanks
Great revision for arms please revise Abs also.Thanks.
Awesome James, thanks for bringing back muscle techniques. I’m always looking forward to learn something new.💪😎. Question I have, is it ok to train each muscle twice a week? Reason I ask is because some muscles work secondary, and I don’t want to over train. I am really lacking In developing my bicep 💪 that’s the reason I ask. Thanks for your input and videos you always post.
Thanks Muscle Geek, I've been looking for some new ideas just like these. Physical Therapist suggested I start doing more curls out in front of my body to relive scapula tension. I was stumped trying to remember some variety but these are perfect. Nice to see ATT and you in the gym. P.S. I think bones deserves to be in every shot. hehe ;)
As always, good shit ma dude
Great advice!
Big arms buddy!
This is so good
Just in time for arm day tomorrow noice!
Let me know how your biceps workout goes tomorrow.
i was looking forward a new video !
ismael bennis 👊
James, you emphasize that when your arms are straight, your lower biceps tendons are in a stressed position and are prone to tear, and you mention that people tear them not only while doing biceps but when deadlifting (6:17 et seq.). Just to be clear, then, are you saying that during deadlifting, as during arm curls, the arms should not be locked out? (I've heard trainers counsel to "get out the slack" before deadlifting to avoid a biceps tear, which I took to mean making sure your arms were straight. But maybe it just meant to make sure they weren't in the process of straightening, even if, as you suggest, they shouldn't be fully locked out.)
James sir i am your big fan and your student please help me and make a video for bicep exercise for both head of bicep with bodyweight please brother and my great teacher
My man🔥🔥🔥🔥
merci beaucoup
What happened to the new series build. Advertised like a week ago. Waiting for it...👍
Do you have any work outs for the forearms?...
#SQUAAAAAAAAAD 💪
LOVE THESE ATT VIDS! ❤🙌🙏
Thanks for the support brother!
James Grage - Thank YOU for the very informative content! Please make more of these! I’ve been a subscriber for a long time, and I enjoyed the first series of these ATT vids, too! And I think everyone does! Keep it up bro! 🙌
Wezz I’ll keep them coming!
8:20 best exercise i have ever done haha and what's funny is that i found it myself, but i do it while standing
Aresk CS:GO 👊
Hey James? During bicep work, do I need to keep tension on them the _entire_ time? I hear that from some people but then I see other guys working out and there's times where they simply just let the weight hang before they do another rep, like alternating DB curls.
what if in the last exercise, you set the cable pulley a bit higher and set yourself like a kickback but in opposite side of machine, would that also work long head ?
Awesome video James! I know you do a lot of resistance band training & was wondering what your thoughts on or if you ever even heard of the X3 bar. I know the science behind it is real but is it really worth $499? Or maybe just get some bands by themselves?
Bones gettin swole lol..Great vid James!
Randy Hicks thanks brother
Great training tips for targeting heads of the biceps, however need to be careful with working long head using heavy weight or poor technique... with your shoulder extended behind your trunk there is a lot of stress to the proximal bicep tendon since it wraps around the humeral head more and is in a very elongated position. You mention the distal bicep tendon being vulnerable with more elbow extension, however care must be taken for the proximal tendon as well! Weight lifters tend to have shoulder muscle imbalances anyway with excessive proximal bicep tendon stress, so these positions could easily cause a tear if great care is not taken!
James, can you please make a video about muscle confusion and it’s myths. Meaning people say you have to switch your workout every few weeks because your muscle gets “used” to the workout. But the truth is all that matters is progressive overload.
@6:22 "#1 is safety" then almost dies falling off the bench... lol.. had me rolling James... thanks for leaving that in the video.
Where's Kirby? I would like to see an update on what he's been up to/his physique (Games2Gainz Season 2??)
We know this shit is hard dude. So take your time
Breathe❤
YO WHO THINKS JAMES NEEDS TO A GLUTES ADVANCED TRAINING VIDEO
Complete with a close up glute spread
Booooonessssss
Athleanx did the same excursis
thanks all i have is the break my bic is off the bone and can't be fixed
Where is the other video
Hey, James. How are you doing huh, dude?. So, Could I may be give a great idea and suggestion from Black/Grey tattoos to you make in future?. Why do you didn't to do that nice tattoo at Black/Grey with his last name on Old English font huh, dawg?. I really believe this tattoo style that I'm suggestion to you make with his last name so gorgeous will be so cool the same on his back written to that font. A big hug to you and take cares, Right homie?.
Can you please make another video on how you can do the similar exercises for biceps with bands
Alex Z yeah we can expand on the one that I did in the band series. Did you see that biceps video? Some of the exercises are similar
I did see the video - great one as well. Just want to see how you give different variation with bands, their attachment, angles and some useful tips
Are you still doing 20-10-10-15 ?
Bones looks like he's getting bigger
Or maybe I'm looking smaller. LOL.
In 10min 30sec.exercises keep the elbows Litle to the front (Like your back line going)and dont move the elbows than u ll' C whats happend..greedeng from Poland
I've always heard not to stop short and to extend your arms all the way down.
for the most part its best not to lock out your joints when you lift. there is a big difference between full range and full lockout.. your muscles can "lockout" or fully extend just before the joint lockout...
💪🏼😎👍
where the f are the bands
Kuigon lol. They’re always with me. I’ll be mixing some bands back into the videos very soon - especially using them in conjunction with free weights
Fuck.... wish i would of known about all this 25 years ago..😳
not a pro but i think Arnold would say stretch your muscle which he called shocking the muscles
I love that your dumbbells are rusty and beat up. its always annoying when you see instructional videos where everything is brand new and costs insane amounts of money.
Ryan Marchman I agree. Old and beat up means well used
James Grage your channel deserves to have more subscribers. You so a fantastic job of demonstrating techniques and ideas for training. I put you up there with athlean-x as far as the quality of instruction you provide. Keep it up man!
Looks like you lost abit of size there James. What happened? You've got an injury?
Sorry brother but your third exercise isn't for bigger biceps