This answered so many questions. I’d love to see a similar take on triceps. Bonus if we can tackle the seemingly different rate of training/ recovery between triceps and biceps.
@@daffy-089 From my personal experience and talking with peers, our biceps tend to recover faster than triceps after being hammered with the same amount of sets with similar RIR. It may be due to triceps outright being a larger group.
@eduardoesteves6840 You beat me to that comment.. That was some clean voice over editing and timing for filming that particular part.. !! LOL... All the great info took a backseat to the thought that must have gone into making that portion match how it did.. RESPECT !!!!
it's been my go to for 2 years, my biceps were my pain points ever since i started and now people compliment me on it. Would advise you to try preacher curls, the pump is killer!
Uncle eugene covers all details, and those tips make a huge difference in my workouts, and I love every bit of it. Also, if it's possible, make one video about outfits that you wear, I am really curious about this, especially those pants
Just found your channel, really love your delivery and explaination of the 'why' behind each exercise and your personal preferences. I've just got into lifting again after 15 years away. 18 months ago I fully ruptured my long head (not lifting) so am always really wary of exercises that isolate it; but just doing some reading preacher curls target the short, not long head as I'd thought. That opens up many more options. I'll definitely swap some of these exercises in to my routine.
10/10, I throw in preacher hammer curls as a superset with leg extensions (5 x 8-10 of each). stand up and use the back rest as your preacher set up and you’re good to go. means I get to hit biceps 3 days a week over around 20 working sets. I throw some side delts/DB lat raises in on the same day super set with calf raises
The failing early part is key. I never heard anyone talk about it like you did, tgat is being aware of how soon the muscle would fail, and we need to adjust our workout accordingly.
@ 3:32 Voice over and editing MASTERY !!!!! My Favorite part of the video !!!!!.... You the type to create a STORY-BOARD with sketches and shot progressions for your youtube videos.. LOL... Nice work Brotha..
I've been training only for 1 year but my friend helps me a lot with my program. Week 1: I curl 90 lbs with the EZ bar for 5 singles. I then drop the weight to 65 lbs and rep until failure. Every week I add a single. I do this for 5 weeks until I get to 10 singles. After that, I add 5 lbs and I start over again. So every 5 week I add 5 lbs and it's been working very well!
I feel like a reasonable way to think about biceps variety is not only hand position as emphasized here, but also the elbow vs shoulder position. Preacher curls in front, cable Bayesian curls behind, traditional barbell curl in-line, etc.
his is an excellent example of a highly informative video. Once you understand muscle mechanics, the discussion about the 'perfect exercise' becomes irrelevant. You can then choose what works best for YOU.
Awesome vid as always. Keep making my workouts better and better. I also really liked the vid you did abt abs and using the 45 degree hyperextension. That helped with my upper abs a lot, so can you do a vid about lower abs? I’ve been having trouble progressing my leg raises. Thank you.
Based on the quality and editing I imagine this video took a huge amount of effort and time, but it's one of the most engaging, accessible, and friendly fitness videos I've ever seen! Eugene and the crew are treasures ❤
I like the laid-back "curl" position to stretch the pecs and shoulders. I also sometimes do it on a Swiss ball to help work things out. I think other variations are better for actual curling.
This might be a slightly redundant observation, but I reckon you could do a very similar workout to the one at the end for triceps as well, right? Something like overhead extensions, kickbacks and push downs maybe? I would love to hear other people’s suggestions/opinions on this!
Probably been asked and answered before. Where are the pants from? 5.11 Ridge Pant? I like how the cargo pockets are positioned on the quad and the inclusion of a gusset.
This is great and love the attention to detail, however I feel we often over complicate training. With a simple 1 arm standing dumbbell curl, I can get excellent stimulus and results. Although not a pure isolation movement, you can manipulate shoulder angle and forcefulness of the concentric to create a more even tension throughout the entire range of motion. Just putting this out there for those who don’t have the time or desire to do multiple curl variations and can still get the vast majority of results.
I like doing dumbell curls seated, so I can lean towards the working side for comfortable angle and reduce swinging. Best way I've found for me, and I can even superset them to standing curls once I start getting tired - I never really felt standing curls well if I started with them. Just my experience! 💪🏼
Really good video. Probably one of the best videos on the bicep and forearm muscles. The only problem is the talking speed. I feel if he slowed his speaking down just a wee bit I (just my preference) I would enjoy the video more. But I really did enjoy the video
I have the same color/model of LEMS boots. Tell me, how do you get them laced? Do they slip through the lower loops like crazy when you're trying to tighten them nearer the top?? If you know a hack for this, please include it in a video! lol
There are so many ways to get big arms. My simple rule has been to do one curl with my elbows in front of me like a preacher curl and another with elbows behind like an incline curl or bayesian curl. I should also include atleast one stretch exercise like a bayesian, preacher, or incline curl. I do believe that an incline curl puts your biceps through a stretch if you do it correctly. The bicep attaches at the shoulder joint and if you put your shoulders behind you and apply load with good form you will feel the gnarliest stretch in a weakened position ever. So yes the load will not be at the bottom of the bicep towards the elbow but rather shifted up to the shoulder. This is rarely able to be done with normal mid ranged curls. This is why so many people are stuck to baby weights on incline curls. So example combos: Standing DB curl + Bayesian Curl EZBAR Cable Curl + Incline Curl Preacher Curl + nothing because preacher curl is the 🐐 and stands by itself
Got a wrist problem. Tried the variation of a spider curl. My goodness. It saves my wrist from pain. Gonna have to check that out but that's a different matter 😅
That's a fascinating bicep workout honestly, but I just prefer chin ups and the rings. Never felt an intensive stretch until I did those two. I might try this out though on my hybrid days.
Implementing this into my workout tomorrow. Been going hard in the gym for over a year, shoulders , chest , back, legs , traps everything else fine. Only my arms has been looking goofy 😂
Yep. I spent about 6 months of development time this year building exactly that. It's live already - You can download the app right away and start using 100% free programs and workouts, and pick and choose any paid program you like to purchase individually for unlimited lifetime access to it, or get a full subscription while it's on sale
Great video, Love your Gym, my favorite I like Mike Israetel a lot but I just don't like his dumbbell laid back curl variation exercise. I keep picturing in my mind that video Doug Brignole showed when a guy was doing curls with his arm laying across a flat surface and SNAP. There is just so much tension at the stretched position that the exercise brings in a huge mechanical disadvantage and it looks like to me that snap city is right around the corner. It just looks dangerous and it brings in a lot of shoulder to assist the lift so isolation of the bicep is minimal. I was honestly surprised to see him promote & praise the exercise. Eugene, could you Please tell me how you feel about Mike's laid back curl as I Highly value your opinion as I know how smart you are in Biomechanics. Thnkx Take Care
is the larry wheels "split down the middle" desireable? I have always had that split since working out for 5 months and was looking for ways to lesson the definition between the 2 heads cause I didn't like how it looked.🤣
I think most people would find that awesome looking, I know I would. It gives a unique looking peak. I dont think its something you can lessen with working out if its a split already existing in your muscle
Brachioradialis is the most visually prominent muscle in the entire arm in my opinion lol. More visible and lower on the arm than the biceps so can be seen even in an oversized shirt, yet bigger than the wrist flexors/extensors and visible when viewing from the front
My strange hot take: I got tons of bicep gains from the first 3 years of training, but because i workout mostly for health, I think i'm mostly jsut going to put my biceps on maintenance. They get hit with lots of pull work, so I'm reducing them down to just 1 set (to failure w/ drop set) 2x/wk.
I am no expert but I train at home too, when in doubt Consistency and Effort have got your back. As long as elbow flexion is happening close to failure consistently you're golden.
Bit confused on the incline curl point. If you really get your arm behind you, there's insane tension the second you try to curl, so the tension is excellent in that lengthened position, no? Just speaking from experience, I've found those have really destroyed my arms in a good way. Great video!
An incline curl is more lengthened on average than a standing curl, eugenes point here is the peak tension is still achieved in the short position, but I get what your point is as well, the length of the bicep muscle is still longer throughout the range of motion in the incline versus the standing.
Already done my friend! Check back a few videos. I followed nearly the exact same template for this video because of how well it was received by y'all and it was fun for me to create
You say you don't like the layed back dumbbell curl because it relies on the shoulders for stabilisation. But isn't it also the case for the high cable curl and even the pellican curl?
Not to sound like a know it all. Just throwing my advice cause my biceps have always been a muscle I never worked hard for but always been a strong point of my physique. Only exercises I’ve ever done was I’d hold for 15-20sec at the top of a chin up and then blast out as many as I could for a few sets but my go to is just a 40lb resistance band standing curl and do as many reps in all different angles even doing static holds on one arm while doing 5 to 10 reps on the other and obviously matching each arm. Short rest periods, probably 3-4 sets or until I felt they were wrecked, which depending on circumstance could be more or less. Honestly never really did this bicep routine unless I was about to go out to pick up chicks or if one was coming over to my place. Long comment really just to recommend to any one reading this to give it a try and see if it works for you and my question, I know a cable and band are basically the same but with a band, unless I deliberately try to lock up at the top to prevent my arm being dragged back down, isn’t there constant tension if I leave just about an 1/8 of space in ROM at top and bottom of rep?
I'm confused - you talk about peak contraction with spider curls and working mid range with normal standing curls but in my opinion resistence profile of this exercises are too same. Am I wrong?
This answered so many questions. I’d love to see a similar take on triceps. Bonus if we can tackle the seemingly different rate of training/ recovery between triceps and biceps.
Already done a couple of weeks ago my friend 👀
@@coacheugeneteo I missed it somehow! Gonna be blasting it through my ears for the next 18 hrs to repent my sins 🧎
What do you mean with the different recovery rates?
Just rotate between them, that's the only way for the best recovery rate.
@@daffy-089 From my personal experience and talking with peers, our biceps tend to recover faster than triceps after being hammered with the same amount of sets with similar RIR. It may be due to triceps outright being a larger group.
3:32 when the voice over turned into diegetic, chefs kiss 10/10 editing
The mise-en-scene and cinematography are also killer. At this rate, his fitness videos will become experimental indie films.
@eduardoesteves6840 You beat me to that comment.. That was some clean voice over editing and timing for filming that particular part.. !! LOL... All the great info took a backseat to the thought that must have gone into making that portion match how it did.. RESPECT !!!!
He’s the smoothest man on RUclips when it comes to this and just one-taking a 7 minute monologue. Cannes and Sundance aren’t ready.
Nothing hits my biceps as much as the Bayesian Curl. Started with this around 6months ago and its an absolute gamechanger
its good, but pelican curl is even better imho!
same i tried and loved it since
it's been my go to for 2 years, my biceps were my pain points ever since i started and now people compliment me on it.
Would advise you to try preacher curls, the pump is killer!
That onion bite sent shivers down my spine
Mission accomplished 😂
Imagine if the president or a former Australian prime minister ate a raw onion
@@coacheugeneteo Taking notes from Tony Abbott?
Australia doesnt have a president 🤓🤓🤓🤓
You spat the onion out obviously ?
It is very refreshing to find a fitness channel that isnt gimmicky .
Glad to have you here!
Fr he brings the cold facts and explains it so we can understand and apply it
Isnt gimmicky lamao, you just need a standing barbel curl and hammer curl and you're done. No fucking around doing multiple variations at once.
Pelican curls are very underrated! When gyms were closed during 2020 it was my go to biceps exercise at home with rings
Barbell curl, dumbell curls and chin ups have been working the best for me.
Uncle eugene covers all details, and those tips make a huge difference in my workouts, and I love every bit of it. Also, if it's possible, make one video about outfits that you wear, I am really curious about this, especially those pants
"The only exercises" aka ALL of them, thanks!
Just found your channel, really love your delivery and explaination of the 'why' behind each exercise and your personal preferences. I've just got into lifting again after 15 years away. 18 months ago I fully ruptured my long head (not lifting) so am always really wary of exercises that isolate it; but just doing some reading preacher curls target the short, not long head as I'd thought. That opens up many more options. I'll definitely swap some of these exercises in to my routine.
I've recently been doing Bayesian curls and honestly it's my favourite now. It just feels amazing 🤩
Looks like I'm throwing in some biceps on leg day
Did leg day just become biceps day? HELL YEAH
10/10, I throw in preacher hammer curls as a superset with leg extensions (5 x 8-10 of each). stand up and use the back rest as your preacher set up and you’re good to go. means I get to hit biceps 3 days a week over around 20 working sets.
I throw some side delts/DB lat raises in on the same day super set with calf raises
that’s a limbs day papa… google torso limbs split
The failing early part is key. I never heard anyone talk about it like you did, tgat is being aware of how soon the muscle would fail, and we need to adjust our workout accordingly.
wow... some really great advice and excellent tutorial. Really appreciate it.
That super set at the end is a killer! My arms are on fire.
@ 3:32 Voice over and editing MASTERY !!!!! My Favorite part of the video !!!!!.... You the type to create a STORY-BOARD with sketches and shot progressions for your youtube videos.. LOL... Nice work Brotha..
thank you for noticing and appreciating!
Great tips. Thank you 🇦🇺
I've been training only for 1 year but my friend helps me a lot with my program.
Week 1: I curl 90 lbs with the EZ bar for 5 singles. I then drop the weight to 65 lbs and rep until failure.
Every week I add a single. I do this for 5 weeks until I get to 10 singles. After that, I add 5 lbs and I start over again. So every 5 week I add 5 lbs and it's been working very well!
please make a video on all your gym outfits 😅each one is really awesome
I always struggled with stability on the Mike Israetel Curls! Thank you Daddy Eugene
I feel like a reasonable way to think about biceps variety is not only hand position as emphasized here, but also the elbow vs shoulder position. Preacher curls in front, cable Bayesian curls behind, traditional barbell curl in-line, etc.
You are my favourite person on RUclips Eugene - love your work 💪
Thank you! 🙏 Much appreciated
his is an excellent example of a highly informative video. Once you understand muscle mechanics, the discussion about the 'perfect exercise' becomes irrelevant. You can then choose what works best for YOU.
Thank you! 🙏 Agree wholeheatedly with that.
High quality content. Subscribed
Awesome vid as always. Keep making my workouts better and better. I also really liked the vid you did abt abs and using the 45 degree hyperextension. That helped with my upper abs a lot, so can you do a vid about lower abs? I’ve been having trouble progressing my leg raises. Thank you.
geez! ... what a solid and true to your values human you are Eugene.
🫡
Based on the quality and editing I imagine this video took a huge amount of effort and time, but it's one of the most engaging, accessible, and friendly fitness videos I've ever seen! Eugene and the crew are treasures ❤
Thank you very much!!
@@coacheugeneteo is it possible to do these just with a bench? btw i love your shoes :-)
Thank you. Very good stuff
Normal guy, back day, brings straps to the gym
Eugene, biceps day, brings onion to the gym
The most scientific intra-workout nutrition protocol yet 🤝😌
I really like the standing preacher curl that you do leaning back nice technique
Great video thankyou ,you dont waffle and you get to the point thankyou
Glad you enjoyed it
Very helpful ❤
I like the laid-back "curl" position to stretch the pecs and shoulders. I also sometimes do it on a Swiss ball to help work things out. I think other variations are better for actual curling.
Thanks for the tip pal
Actually good content, i rarely comment on those trainning vid, but this one is 5 star.
Thank you! 🙏
LOL that first time stamp got me rolling. Appreciate the knowledge as always.
On Behalf of the register of exercise professionals, you hit the nail good bro...
Awesome!
This is great!
Great video Eugene, looking STACKED
Appreciate it!
ty for timestamps
This might be a slightly redundant observation, but I reckon you could do a very similar workout to the one at the end for triceps as well, right? Something like overhead extensions, kickbacks and push downs maybe? I would love to hear other people’s suggestions/opinions on this!
Yup! I actually have videos of those sequences on here somewhere. I think as a short. I can't remember 😅
What an exceptional human being 👏
Biceps are my least favorite exercise, but you're making me enjoy them more.
I just downloaded your app, cheers!
Probably been asked and answered before. Where are the pants from? 5.11 Ridge Pant?
I like how the cargo pockets are positioned on the quad and the inclusion of a gusset.
Hi Eugene! Great video!
Glad you liked it!
This is great and love the attention to detail, however I feel we often over complicate training. With a simple 1 arm standing dumbbell curl, I can get excellent stimulus and results. Although not a pure isolation movement, you can manipulate shoulder angle and forcefulness of the concentric to create a more even tension throughout the entire range of motion. Just putting this out there for those who don’t have the time or desire to do multiple curl variations and can still get the vast majority of results.
I like doing dumbell curls seated, so I can lean towards the working side for comfortable angle and reduce swinging. Best way I've found for me, and I can even superset them to standing curls once I start getting tired - I never really felt standing curls well if I started with them. Just my experience! 💪🏼
Thanks 😊❤
what a great fucking video. Not only the actual information, but the editing, color scheme of your clothing and the gym - soothing
Thank you! 🙏
Concetti raccontati molto bene
Really good video. Probably one of the best videos on the bicep and forearm muscles. The only problem is the talking speed. I feel if he slowed his speaking down just a wee bit I (just my preference) I would enjoy the video more. But I really did enjoy the video
what camera and/or lens are the using to film? Footage looks fantastic!
I have the same color/model of LEMS boots. Tell me, how do you get them laced? Do they slip through the lower loops like crazy when you're trying to tighten them nearer the top?? If you know a hack for this, please include it in a video! lol
1:36 Bro did a Tony Abbott impression.
Very good
Thanks Eugene. I have tennis elbow. what’s a good substitute for hammer curls?
Molto chiaro!
There are so many ways to get big arms. My simple rule has been to do one curl with my elbows in front of me like a preacher curl and another with elbows behind like an incline curl or bayesian curl. I should also include atleast one stretch exercise like a bayesian, preacher, or incline curl. I do believe that an incline curl puts your biceps through a stretch if you do it correctly. The bicep attaches at the shoulder joint and if you put your shoulders behind you and apply load with good form you will feel the gnarliest stretch in a weakened position ever. So yes the load will not be at the bottom of the bicep towards the elbow but rather shifted up to the shoulder. This is rarely able to be done with normal mid ranged curls. This is why so many people are stuck to baby weights on incline curls.
So example combos:
Standing DB curl + Bayesian Curl
EZBAR Cable Curl + Incline Curl
Preacher Curl + nothing because preacher curl is the 🐐 and stands by itself
I lean back on padded smith machine pad when doing curls..I really can get a lot of tension at the bottom which had been proven to grow biceps...
My man went *CRONCH* on it, god damn. Go Gene go!
Got a wrist problem. Tried the variation of a spider curl. My goodness. It saves my wrist from pain. Gonna have to check that out but that's a different matter 😅
That's a fascinating bicep workout honestly, but I just prefer chin ups and the rings. Never felt an intensive stretch until I did those two. I might try this out though on my hybrid days.
I feel like hack squats give me a great bicep pump. Underrated exercise IMO
Implementing this into my workout tomorrow. Been going hard in the gym for over a year, shoulders , chest , back, legs , traps everything else fine. Only my arms has been looking goofy 😂
Have you considered offering a "light" version of your app? For about half, you can choose from a menu a la carte of one item or something similar.
Yep. I spent about 6 months of development time this year building exactly that. It's live already - You can download the app right away and start using 100% free programs and workouts, and pick and choose any paid program you like to purchase individually for unlimited lifetime access to it, or get a full subscription while it's on sale
@ thanks will take a look
First tell me the which lumix cam. modal do u have in this video and also the lens details
I've been eugening my teo ever since I found this channel
Great video,
Love your Gym, my favorite
I like Mike Israetel a lot but I just don't like his dumbbell laid back curl variation exercise. I keep picturing in my mind that video Doug Brignole showed when a guy was doing curls with his arm laying across a flat surface and SNAP.
There is just so much tension at the stretched position that the exercise brings in a huge mechanical disadvantage and it looks like to me that snap city is right around the corner.
It just looks dangerous and it brings in a lot of shoulder to assist the lift so isolation of the bicep is minimal.
I was honestly surprised to see him promote & praise the exercise.
Eugene, could you Please tell me how you feel about Mike's laid back curl as I Highly value your opinion as I know how smart you are in Biomechanics.
Thnkx
Take Care
3:33 was so smooth
is the larry wheels "split down the middle" desireable? I have always had that split since working out for 5 months and was looking for ways to lesson the definition between the 2 heads cause I didn't like how it looked.🤣
I think most people would find that awesome looking, I know I would. It gives a unique looking peak. I dont think its something you can lessen with working out if its a split already existing in your muscle
Love the haircut btw
Thank you! 🙏
omg josh sim! :D
Brachioradialis is the most visually prominent muscle in the entire arm in my opinion lol. More visible and lower on the arm than the biceps so can be seen even in an oversized shirt, yet bigger than the wrist flexors/extensors and visible when viewing from the front
Actually today is off, but now i will test this
My strange hot take: I got tons of bicep gains from the first 3 years of training, but because i workout mostly for health, I think i'm mostly jsut going to put my biceps on maintenance. They get hit with lots of pull work, so I'm reducing them down to just 1 set (to failure w/ drop set) 2x/wk.
I train at home with rings. Are pelican curl as effective as Bayesian curls?
I am no expert but I train at home too, when in doubt Consistency and Effort have got your back. As long as elbow flexion is happening close to failure consistently you're golden.
Bit confused on the incline curl point. If you really get your arm behind you, there's insane tension the second you try to curl, so the tension is excellent in that lengthened position, no? Just speaking from experience, I've found those have really destroyed my arms in a good way. Great video!
If it works for you, keep doing it 💪🏼
An incline curl is more lengthened on average than a standing curl, eugenes point here is the peak tension is still achieved in the short position, but I get what your point is as well, the length of the bicep muscle is still longer throughout the range of motion in the incline versus the standing.
We need same for triceps 🙏
Already done my friend! Check back a few videos. I followed nearly the exact same template for this video because of how well it was received by y'all and it was fun for me to create
@@coacheugeneteo Thanks for response and guidance 🤩 have to check it out
Would be nice to see a workout that could be done at home, with dumbells (with or without a bench) only.
That's literally what Workout 2 is..
are preacher and hammer curls enough or should i add inclined bicep curls or bayesian curls for the best gains possible?
It's absolutely enough!
Arms are looking sic bro! 💪
Thank you! 🙏 been working on them this year
2:20 chin up and pelican curl for me
Eugene Teo crunching on a raw onion wasn't on my bingo card this week😅😂
Is four excerises one set ?
Nothing beats 3 sets of 8 chin up and 3 set 12 dumbel curls and little bit of bench
What do you mean by 1 workout and 2 workout
Triceps one next bro? 😃
Already done last month! Go check it out 🫡
@@coacheugeneteo thanks man would you ever do a video about trap or Calf muscles atall then somthing that is often neglected thanks bro!
how do you feel about those old school arm blaster devices
Random question but where are your shoes from ?
For workout 2 you said “that’s set 1,” am I supposed to be doing that over again for 2 or 3 sets?? Or is that the full complete workout?
Thanks so much, super helpful content!
What about the brachialis?
You say you don't like the layed back dumbbell curl because it relies on the shoulders for stabilisation. But isn't it also the case for the high cable curl and even the pellican curl?
True that in the shortened position of a bicep curl, the forearms begins to take over?
this video is a great example of 'teaching a man to fish'.
Not to sound like a know it all. Just throwing my advice cause my biceps have always been a muscle I never worked hard for but always been a strong point of my physique. Only exercises I’ve ever done was I’d hold for 15-20sec at the top of a chin up and then blast out as many as I could for a few sets but my go to is just a 40lb resistance band standing curl and do as many reps in all different angles even doing static holds on one arm while doing 5 to 10 reps on the other and obviously matching each arm. Short rest periods, probably 3-4 sets or until I felt they were wrecked, which depending on circumstance could be more or less. Honestly never really did this bicep routine unless I was about to go out to pick up chicks or if one was coming over to my place. Long comment really just to recommend to any one reading this to give it a try and see if it works for you and my question, I know a cable and band are basically the same but with a band, unless I deliberately try to lock up at the top to prevent my arm being dragged back down, isn’t there constant tension if I leave just about an 1/8 of space in ROM at top and bottom of rep?
Thanks great video. BTW you really suit shorter hair. You look 10 years younger also.
Thank you for saying so! I'm really starting to like it
Where’s his t-shirt from?
I'm confused - you talk about peak contraction with spider curls and working mid range with normal standing curls but in my opinion resistence profile of this exercises are too same. Am I wrong?
the same but long head is more shortened with spider curls
Just touching on that whole bite of a full raw onion, Eugene have you ever been tested for psychopathy?
Some people have a pallete that allows them to taste the sweetness in raw onion. In a bite that big though ... definitely mental 😂😂
I see no preacher curls which have good strenght curve and are good in targeting biceps and brachialis at the same time.
First exercise I show during the exercise list - preacher curls 😅
thats some polish ahh analysis using that onion for reference lol