Hey all! I’ve been doing some pretty long videos lately, so thought I’d mix things up here with a short and sweet one. I’d love to get some more feedback on video length though, and find out how many of you like the longer videos with more in-depth tutorials and explanations of the underlying science… vs prefer shorter videos that just get right to WHAT you should do, without necessarily explaining the HOW and WHY it works. Either way I’ll continue to include a decent amount of the underlying science, since I believe that’s a large distinguishing factor between my content and what you guys could find on other channels… but it would be nice to know if I’m overdoing it / whether you guys skew one way or the other. Let me know your thoughts here in the comments! 🙏 (And as always, feel free to submit any additional feedback or requests via the link I always put in the video descriptions)
A balance works best for me because I like to watch these short ones before I head to the gym so the technique is fresh on my mind, but the long, in-depth ones are great for building knowledge.
personally i appreciate the short videos. Usually I just need the exercise and a short reasoning explaining whats going on. If its something more theory based like why a particular diet helps or how a specific training structure affects growth/strength then I don't mind it being longer. However, with those i feel like chapters are essential to keep the info clear. You rock btw and we appreciate your content!
I was coming on to comment on how remarkable it is that you packed such robust, quality content in this super short video. Then I saw you actually asked for feedback on video length. First off, I read your bio. Blown away 💥. I wonder how you have time to do it all and do it so well! It is great that you share your experience and wisdom with us. The short vids are easy to watch every time. Sometimes the long ones are more of a challenge to fit in and really absorb everything (even though you are a fantastic and effective teacher. You get right to it!). I loved the way you broke the last longer set into two sessions. That's my feedback! I think you're the best 🏋🏼♀️🏋🏼♀️🏋🏼♀️💪🏼💪🏼💪🏼💪🏼
Long vs short Video - I love the long ones for more depth and understanding. I love the short video for the proper technique/method - a good take away from the longer videos. Thanks Again.
@@DrGains both my arms look impressive. The problem is that each arm looks like it belongs to a different bodybuilders. The triceps look good but much different. Any tips?
This is Awesome!! I was literally thinking the other day how to know or what to do to differentiate the two. Well here it is lol. I’m also wanting to know about doing this with biceps 🙏🏼. Apparently the end of last week I over worked my Rhomboid minor on my left side with Rows and Face pulls ect. The face pulls I do I extend my arms straight up once I pull all the way to shoulder range, then back down and slow release. I do that to activate the lower traps. Guess I done a little much bc my left Rhomboid was having spasms and very tense keeping me awake hurting . Ortho put some steroid shots into it today to stop the spasms. Tomorrow I’ll hopefully be doing triceps so can’t wait to try this. Thank You! 👊🏼✊🏼💪🏼
Sorry to hear that man - goes to show even excellent exercises can result in overtraining injuries if you don't add enough variety! Let me know how it goes 👊
@@DrGains Thank You. It’s getting better. Just a little at the top here and there but I’m not training those muscles right now. Not targeted. I did a tad super light band work on it yesterday for a few minutes and felt a little twinge so I stopped. I’ll get there I think maybe the way I was sleeping had a little to do with it as well. My little one crawling in my bed at night and I have to lay on that side all night to avoid getting hit in the face lol. Thanks Though
Watched this video this morning just before I went to the gym and it was a tricep day did this exercise and man did I feel it!! Gave me a pump that lasted throughout my workout
These short vids are great for us old guys with older, overhead cable machines. I string a lot of your vid techniques together to create a simple, quick, yet very effective 20-minute workout every day. Please keep them coming like this. Thanks.
Could you do a strength program with resistance bands. There are so many for hypertrophy. But there are hardly any for strength. I, like a lot of others are in a situation where we cant have our weights at the house or cant get to a strength focused gym.
I don't want to be harsh here, but as a doctor, you should know that the supination and pronation doesn't affect the triceps at all, it only affects the bicep due to the way it's attached. It's basic biomechanics.
Sorry my friend but that's incorrect. Performing exercises in a supinated vs pronated position affects virtually every single muscle in the arm. It changes the pennation angle, angle of resistance, force vectors, how much complementary muscles are involved such as the forearm extensors, and many other factors - all of which affect the degree of tension and stress felt by the various regions of each muscle. Watch my last video on nonhomogenous hypertrophy for more details.
@@Vladimyrful You and Jeff Nippard are right! Sorry Med Student Gains, you are incorrect. Referencing intelligent-sounding, largely-irrelevant-to-this-topic concepts such as "pennation angle" may seem impressive enough to fool the typical RUclips viewer into believing your nonsense, but it certainly doesn't change the fact that you're wrong. You could be more accurate if you learned more about joint structure and concepts such as joint axis, moment arm and torque, but I doubt you're humble enough, and dare I say smart enough, to take that step. As Vladimyr points out, changing the position of the radioulnar joint DOES NOT affect the mechanical ability of any of the three heads of the triceps at the humeroulnar joint. Changing the position of the glenohumeral joint by internally or externally rotating DOES affect the mechanical ability of the long head of the triceps at the humeroulnar joint, but minimally and certainly not in the way you suggest it does. The joint structure of the humeroulnar joint involves only one joint axis described as a medial-lateral axis extending from the center of the capitellum to the anteroinferior aspect of the medial epicondyle. Changing the position of the radioulnar joint by fully pronating or fully supinating DOES NOT change the relationship between the resistance force and this axis in a way that results in a change in the relative proportion of long head to lateral head triceps participation. Changing the position of the glenohumeral joint by internally or externally rotating DOES NOT change the relationship between the resistance force and this axis in a way that results in a change in the relative proportion of long head to lateral head triceps participation. As others have suggested (and what you've failed to accept) is that the most significant difference in muscular participation between fully pronated and fully supinated radioulnar joint positioning is in wrist flexor and wrist extensor participation. Fully pronated radioulnar joint positioning necessitates participation of the wrist flexors and fully supinated radioulnar joint position necessitates participation of the wrist extensors. Because maximum wrist flexor torque is greater than maximum wrist extensor torque at the radiocarpal joint, greater resistance force can be used with fully pronated radioulnar joint positioning. Therefore, the triceps can experience greater resistance with fully pronated radioulnar joint positioning than fully supinated radioulnar joint positioning. In other words, in the exercise you're demonstrating, maximum wrist extensor torque is more of a limiting factor than maximum wrist flexor torque on the magnitude of the resistance the triceps is required to act against. Furthermore, there's no evidence that wrist extensor participation increases participation of the lateral head of the triceps and no evidence that wrist flexor participation increases participation of the long head of the triceps. There may be exercise variations that differ in the relative proportion of long head to lateral head triceps participation, but the exercise variations that you propose DO NOT. Maybe this research can get you on a more fact/evidence-based track: www.ncbi.nlm.nih.gov/pmc/articles/PMC6136322/
Very good, tried this morning within a giant set with TRX skullcrushers but with bands... I do all your single arm utilizing moves with bands rather than cable. An elegant isolation exercise, thank you!
I notice you're a proponent of Brignole's double station cable machine training one side at a time, but in other clips you often demo movements using plates, dumbbells and cable training both sides at the same time... I think he refers to this as deficit training because you can't train a muscle to its fullest when the body has to send energy and neurological messages to both sides at the same time exercising the same muscle; ie., alternate dumbbell presses versus a barbell press.
It does. Significantly. And actually, countless studies have proven that the more variety you incorporate into your resistance training, the better. Not only will that prevent overtraining injuries, but your muscles will increase in strength and size faster than if you just do the "basics", and that growth will be more balanced due to nonhomogenous hypertrophy.
Hey Doc! Thank you so much for these videos! I've been watching you and trying to put a program together. Just wondering if you already offer a full training program? If not would you consider doing one or should I stop being lazy and just scour through your RUclips channel? BTW to answer your question I like the combination of both long and short. The shortest ones help when I'm at the gym however I like to know the science behind why the exercises are beneficial so the long ones are also good.
Thanks for your answer Wesley! I would very, very highly recommend you consider registering for my full 10-Stage Gains Without Pains Shoulder program - with it you'll be able to effectively build your shoulders while simultaneously rehabbing them and strengthening the joint to prevent future injury. There's honestly nothing like it in either the healthcare or fitness industries, and I developed it specifically for people in your situation. You can check it out here: www.dr-gains.com/offers/LYiZbLQx. Also, if you've had an actual diagnosis (by a healthcare provider) at any point in the past, then I can offer you a 20% discount if you're willing to participate in a study. All it involves is answering some questions before and after the program about your pain level, strength, etc. which I'll be aggregating (anonymously) for a research study on the program's effectiveness that I plan to publish in medical journals in the future. Shoot me an email at michael.kamalu@dr-gains.com if you're interested and I'll reply with the discount code! 👊
I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍
Super cool! Can you make a video about the quadriceps during exercise such as hip extension and its variations? For example, when the body is back (the hip joint is at a greater angle of 90 degrees) the focus is on the rectus femoris. When the body is forward and the torso is closer to the thighs, the focus shifts, but I don't know where and I can't check.
I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍
For me they serve two purposes. The first is they help alleviate bicep tendinitis, and the second is for some very moderate blood flow resistance (occlusion training). I plan on doing a video going over BFR in detail soon! 👍
Hey Dr Gains! Short and sweet is good, but I would love the extra info. So can we push it to at least 15 mins!? 🤔 LOL 😂 As always, I love the content in your videos.👌👏👍💪
I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍
For me they serve two purposes. The first is they help alleviate bicep tendinitis, and the second is for some very moderate blood flow resistance (occlusion training). I plan on doing a video going over BFR in detail soon! 👍
I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍
For me they serve two purposes. The first is they help alleviate bicep tendinitis, and the second is for some very moderate blood flow resistance (occlusion training). I plan on doing a video going over BFR in detail soon! 👍
I’ve seen quite a bit of people make videos on working out. A lot of them trying to sound as if they know what there talking bout. A real trainer with a really good degree that know the human anatomy and not just some bs they’re remembering or have written down to sound like there smart. There’s a lot of false, wannabe content creators. Just because people are ignorant to the fact and it’s not there fault but watching and listening to someone that’s just skinny/thin , less body fat & to the person(the buyer) the one talking looks like the real deal bcuz of misleading product if you will. Like this guy obviously knows his stuff in a sense he’s describing what the function of the muscle is and what it does. Then showing the way he would want to work it out.. in reality it’s mind muscle connection, some methods of training might not work so well so a different technique might b needed in order to hit that head better….
I have a question Dr Gains, when performing a overhead extension using a rope, with the elbows in the bent position which at the beginning of the extension and holding in that position for a stretch which can be quite painful in good way, is there beneath in that stretch of the fascia of the long head??? And secondly, I have found by working the seated tricep machine, where the arms are being extended outward not behind, that long head was being worked. I noticed when I first used this machine the next day the long head of the triceps were very sore.
Descovered your Channel only 2 days ago. A Lot of great information. Thanks for that. But in Pronation You usualy are much stronger, so doing this exercise with the Same weight will Not be very clever, or ?
For me they serve two purposes. The first is they help alleviate bicep tendinitis, and the second is for some very moderate blood flow resistance (occlusion training). I plan on doing a video going over BFR in detail soon! 👍
For me they serve two purposes. The first is they help alleviate bicep tendinitis, and the second is for some very moderate blood flow resistance (occlusion training). I plan on doing a video going over BFR in detail soon! 👍
I had a problem with my left triceps distal tendon some years ago. Not completely detached but surgically repaired. The resulting atrophy is still noticeable both visually and strength which I have been trying to correct by emphasizing and target training for 6 years now. Wondering if it will ever grow back to match the size and strength of the right one? I'll of cores, add this to my training. do you have any cases or stories of sucess when treating mussel imbalances? Or is this something I will have to get used to?
For me they serve two purposes. The first is they help alleviate bicep tendinitis, and the second is for some very moderate blood flow resistance (occlusion training). I plan on doing a video going over BFR in detail soon! 👍
For me they serve two purposes. The first is they help alleviate bicep tendinitis, and the second is for some very moderate blood flow resistance (occlusion training). I plan on doing a video going over BFR in detail soon! 👍
This is ridiculous the triceps are attached to the elbow not the wrist. So however you hold your wrist the the tendon of your triceps which is attached to the elbow acts just like a hinge no more no less.
Brilliant. Just genius. You've hacked the code. Now go away and watch some "revolutionary" and "science based" Mike Israetel videos. PS- Muscles don't contract uniformly, chief. There are a MULTITUDE of factors effecting the fiber recruitment and thus your growth stimulus. Rep speed, angle, eccentric, concentric, ROM to name but a FEW of KNOWN dozens. Go watch the same reductionist simplistic regurgitated crap as everyone else. People that are already doing that and want novel ways to eek out that last little bit of growth for that genetically weak body part in their physique will happily stay here.
If you have a history of impingement-related injury and overdo the internal rotation aspect, yes. If you have healthy shoulders and do it just like I am, no. I myself have a history of impingement so am very careful with lifts that can affect it, but have no issues with this exercise. Good question.
It's not that the triceps themselves supinate the forearm. It's the fact that supination / pronation will in turn externally / internally rotate the shoulder, which changes how the triceps are hit due to their different origination points. Just like the degree of knee flexion affects how the soleus is hit.. even though the soleus doesn't even cross the knee joint. Dozens of other examples.
Not in this case. Leaning the upper body backward while extending your elbow does not result in complementary muscles taking load off of the triceps. Just the opposite in fact - it adds more load and tension to them than if you kept your upper body in the same spot due to the 90 degree principle.
@@DrGains Why design the exercise so that the 90° cable-line-to-forearm angle (where the resistance torque is at the maximum) coincides with full elbow extension which is where the triceps are the shortest? Muscles can generate maximal tension at an intermediate length where actin and myosin maximally overlap. To optimize for maximal muscle tension, shouldn't the exercise be designed so that the maximum resistance torque is present at a more elbow flexed position where the triceps are at more intermediate lengths? That way, a greater resistance magnitude can be used and greater muscular tension will be present.
I think you are using a very detailed specific data which you could skip and go to the point. And most of us are training on our own sweet homes.. so focus on this!
Well a lot of us actually like the specific scientific data. If you’d rather not hear it then go straight to the description and hit the time stamp you want. Problem solved. If you don’t have cables or resistance bands then can always ask how to do this with dumbbells. Just sayin.
@@OrchidIslander 👏🏼 Well said. Me as well. 40 years in this world and finally paying attention to the anatomy and movements of our muscles I can now work them any way I’m comfortable while following the fibers, full contractions, slower deliberate movements using actually connecting my mind and muscles. My gains in 2 months is unreal to me especially at my age. Night and Day Transformation Thanks to this “Specific Data” from Dr Gains. No wonder working out never yielded me big gains before lol. I was making every mistake I see shown not to do on here.
![BabyChiefDoit - Too Slow (feat. STAR BANDZ) [Official Music Video]](http://i.ytimg.com/vi/zayaxws7RPg/mqdefault.jpg)
Hey all! I’ve been doing some pretty long videos lately, so thought I’d mix things up here with a short and sweet one. I’d love to get some more feedback on video length though, and find out how many of you like the longer videos with more in-depth tutorials and explanations of the underlying science… vs prefer shorter videos that just get right to WHAT you should do, without necessarily explaining the HOW and WHY it works. Either way I’ll continue to include a decent amount of the underlying science, since I believe that’s a large distinguishing factor between my content and what you guys could find on other channels… but it would be nice to know if I’m overdoing it / whether you guys skew one way or the other. Let me know your thoughts here in the comments! 🙏 (And as always, feel free to submit any additional feedback or requests via the link I always put in the video descriptions)
Hey doc, this kind of concise, to the point videos are super helpful. Appreciate the thoroughness at the same time! 🙏
A balance works best for me because I like to watch these short ones before I head to the gym so the technique is fresh on my mind, but the long, in-depth ones are great for building knowledge.
personally i appreciate the short videos. Usually I just need the exercise and a short reasoning explaining whats going on. If its something more theory based like why a particular diet helps or how a specific training structure affects growth/strength then I don't mind it being longer. However, with those i feel like chapters are essential to keep the info clear. You rock btw and we appreciate your content!
The reason people watch your videos is because of the in depth and explanations of the science. :D
Great, shorter is better! The content makes the difference and it is a superb one you deliver. 👍
Wow truly appreciate indepth information with graphics showing muscle fibers and connective tissue thank you may God Bless your way
My pleasure Alicia!
Just started doing your curls, and they're a godsend. Great stim to fatigue ratio.
💪
I can’t wait to try these! I appreciate it when movements are simple, but effective. Thanks again!
👊
@@DrGains dumbbell alternatives please
I was coming on to comment on how remarkable it is that you packed such robust, quality content in this super short video. Then I saw you actually asked for feedback on video length. First off, I read your bio. Blown away 💥. I wonder how you have time to do it all and do it so well!
It is great that you share your experience and wisdom with us. The short vids are easy to watch every time. Sometimes the long ones are more of a challenge to fit in and really absorb everything (even though you are a fantastic and effective teacher. You get right to it!). I loved the way you broke the last longer set into two sessions.
That's my feedback! I think you're the best 🏋🏼♀️🏋🏼♀️🏋🏼♀️💪🏼💪🏼💪🏼💪🏼
Thank you so much my friend! Really appreciate the thoughtful feedback! 🙏
Long vs short Video - I love the long ones for more depth and understanding. I love the short video for the proper technique/method - a good take away from the longer videos. Thanks Again.
Awesome, thank you for sharing your thoughts! I appreciate it!
Long head never feels worked. Intel on the unsung hero of the sleeve stretcher is gratefully appreciated.
Just tried this. That's the most intense triceps contraction I have ever felt
Keep killing it!
@@DrGains both my arms look impressive. The problem is that each arm looks like it belongs to a different bodybuilders. The triceps look good but much different. Any tips?
This is awesome. Definitely going to incorporate this into my workout..
This is Awesome!! I was literally thinking the other day how to know or what to do to differentiate the two. Well here it is lol. I’m also wanting to know about doing this with biceps 🙏🏼. Apparently the end of last week I over worked my Rhomboid minor on my left side with Rows and Face pulls ect. The face pulls I do I extend my arms straight up once I pull all the way to shoulder range, then back down and slow release. I do that to activate the lower traps. Guess I done a little much bc my left Rhomboid was having spasms and very tense keeping me awake hurting . Ortho put some steroid shots into it today to stop the spasms. Tomorrow I’ll hopefully be doing triceps so can’t wait to try this. Thank You! 👊🏼✊🏼💪🏼
Sorry to hear that man - goes to show even excellent exercises can result in overtraining injuries if you don't add enough variety! Let me know how it goes 👊
@@DrGains Thank You. It’s getting better. Just a little at the top here and there but I’m not training those muscles right now. Not targeted. I did a tad super light band work on it yesterday for a few minutes and felt a little twinge so I stopped. I’ll get there I think maybe the way I was sleeping had a little to do with it as well. My little one crawling in my bed at night and I have to lay on that side all night to avoid getting hit in the face lol. Thanks Though
Excellent Doc. 55 years and I never saw anything as good. I found it very funny that your getting arguments over your technique's.
Working triceps tomorrow. Going to opt for seperate cables rather than have them both connected to the pulldown bar now. Great tip.
Have fun, let me know how it goes!
This is awesome- thank you! Just hit my tris today, but I'm going to add this as a finisher on Thursday!
Enjoy! Let me know how it goes!
Tried it last night. Man, it rips it up! I'm adding it to my routine - thank you for the excellent tips and vids you put out!
straight fire! DR GAINS 4 THE GAINS
Watched this video this morning just before I went to the gym and it was a tricep day did this exercise and man did I feel it!! Gave me a pump that lasted throughout my workout
Yes!! Thank you for sharing!
These short vids are great for us old guys with older, overhead cable machines. I string a lot of your vid techniques together to create a simple, quick, yet very effective 20-minute workout every day. Please keep them coming like this. Thanks.
Very good will try these both palm and down as two separate exercises to target the whole tricep. Thank you
You're welcome!
Could you do a strength program with resistance bands. There are so many for hypertrophy. But there are hardly any for strength. I, like a lot of others are in a situation where we cant have our weights at the house or cant get to a strength focused gym.
The 90° degree tip is what I'm looking for.
Thank you doc.
Great tip. Thanks
My pleasure!
Thank you so much ….I was leaning forward!! Yikes … will change this up pronto 🏋️♀️
👊 You'll feel the difference!
I don't want to be harsh here, but as a doctor, you should know that the supination and pronation doesn't affect the triceps at all, it only affects the bicep due to the way it's attached. It's basic biomechanics.
Sorry my friend but that's incorrect. Performing exercises in a supinated vs pronated position affects virtually every single muscle in the arm. It changes the pennation angle, angle of resistance, force vectors, how much complementary muscles are involved such as the forearm extensors, and many other factors - all of which affect the degree of tension and stress felt by the various regions of each muscle. Watch my last video on nonhomogenous hypertrophy for more details.
@@DrGains Jeff Nippard briefly covered this in his video way back when: ruclips.net/video/94DXwlcX8Po/видео.html
@@Vladimyrful You and Jeff Nippard are right! Sorry Med Student Gains, you are incorrect. Referencing intelligent-sounding, largely-irrelevant-to-this-topic concepts such as "pennation angle" may seem impressive enough to fool the typical RUclips viewer into believing your nonsense, but it certainly doesn't change the fact that you're wrong. You could be more accurate if you learned more about joint structure and concepts such as joint axis, moment arm and torque, but I doubt you're humble enough, and dare I say smart enough, to take that step.
As Vladimyr points out, changing the position of the radioulnar joint DOES NOT affect the mechanical ability of any of the three heads of the triceps at the humeroulnar joint.
Changing the position of the glenohumeral joint by internally or externally rotating DOES affect the mechanical ability of the long head of the triceps at the humeroulnar joint, but minimally and certainly not in the way you suggest it does.
The joint structure of the humeroulnar joint involves only one joint axis described as a medial-lateral axis extending from the center of the capitellum to the anteroinferior aspect of the medial epicondyle. Changing the position of the radioulnar joint by fully pronating or fully supinating DOES NOT change the relationship between the resistance force and this axis in a way that results in a change in the relative proportion of long head to lateral head triceps participation. Changing the position of the glenohumeral joint by internally or externally rotating DOES NOT change the relationship between the resistance force and this axis in a way that results in a change in the relative proportion of long head to lateral head triceps participation.
As others have suggested (and what you've failed to accept) is that the most significant difference in muscular participation between fully pronated and fully supinated radioulnar joint positioning is in wrist flexor and wrist extensor participation. Fully pronated radioulnar joint positioning necessitates participation of the wrist flexors and fully supinated radioulnar joint position necessitates participation of the wrist extensors. Because maximum wrist flexor torque is greater than maximum wrist extensor torque at the radiocarpal joint, greater resistance force can be used with fully pronated radioulnar joint positioning. Therefore, the triceps can experience greater resistance with fully pronated radioulnar joint positioning than fully supinated radioulnar joint positioning. In other words, in the exercise you're demonstrating, maximum wrist extensor torque is more of a limiting factor than maximum wrist flexor torque on the magnitude of the resistance the triceps is required to act against.
Furthermore, there's no evidence that wrist extensor participation increases participation of the lateral head of the triceps and no evidence that wrist flexor participation increases participation of the long head of the triceps.
There may be exercise variations that differ in the relative proportion of long head to lateral head triceps participation, but the exercise variations that you propose DO NOT. Maybe this research can get you on a more fact/evidence-based track: www.ncbi.nlm.nih.gov/pmc/articles/PMC6136322/
@@whyconcealthetruthlast9149 Boom, factchecked! 😂 Thank you for your comment, I actually leaned something!
lower cable to shoulder height , and pull elbow behind your back ... great exercise
That's a great tip as well! I go over it in this video: ruclips.net/video/wu2sxJYI3gE/видео.html 👍
Very good, tried this morning within a giant set with TRX skullcrushers but with bands... I do all your single arm utilizing moves with bands rather than cable. An elegant isolation exercise, thank you!
Great to hear!
I love all your content brother. Keep this knowledge coming! 💯
Appreciate that
Got yourself a new subscriber
Happy to hear that my friend!
Nice info on the hand rotations.
Glad it was helpful!
What does the band do?
I notice you're a proponent of Brignole's double station cable machine training one side at a time, but in other clips you often demo movements using plates, dumbbells and cable training both sides at the same time... I think he refers to this as deficit training because you can't train a muscle to its fullest when the body has to send energy and neurological messages to both sides at the same time exercising the same muscle; ie., alternate dumbbell presses versus a barbell press.
Im pretty sure this wont really change anything. Just keep things simple and dont overcomplicate them
True, just do the basics that works.
It does. Significantly. And actually, countless studies have proven that the more variety you incorporate into your resistance training, the better. Not only will that prevent overtraining injuries, but your muscles will increase in strength and size faster than if you just do the "basics", and that growth will be more balanced due to nonhomogenous hypertrophy.
Hey Doc! Thank you so much for these videos! I've been watching you and trying to put a program together. Just wondering if you already offer a full training program? If not would you consider doing one or should I stop being lazy and just scour through your RUclips channel?
BTW to answer your question I like the combination of both long and short. The shortest ones help when I'm at the gym however I like to know the science behind why the exercises are beneficial so the long ones are also good.
Thanks for your answer Wesley! I would very, very highly recommend you consider registering for my full 10-Stage Gains Without Pains Shoulder program - with it you'll be able to effectively build your shoulders while simultaneously rehabbing them and strengthening the joint to prevent future injury. There's honestly nothing like it in either the healthcare or fitness industries, and I developed it specifically for people in your situation. You can check it out here: www.dr-gains.com/offers/LYiZbLQx. Also, if you've had an actual diagnosis (by a healthcare provider) at any point in the past, then I can offer you a 20% discount if you're willing to participate in a study. All it involves is answering some questions before and after the program about your pain level, strength, etc. which I'll be aggregating (anonymously) for a research study on the program's effectiveness that I plan to publish in medical journals in the future. Shoot me an email at michael.kamalu@dr-gains.com if you're interested and I'll reply with the discount code! 👊
This is nice info!! I’m going to try it next tri work out.
Have fun and let me know how it goes!
Full chest workout 🙏🙏🙏🙏
I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍
Wish this video was out 8 hours ago before I did my arm workout. 😁 Oh well, atleast i can do this next time. 💪
Let me know how it goes man!
Super cool! Can you make a video about the quadriceps during exercise such as hip extension and its variations? For example, when the body is back (the hip joint is at a greater angle of 90 degrees) the focus is on the rectus femoris. When the body is forward and the torso is closer to the thighs, the focus shifts, but I don't know where and I can't check.
I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍
Nice theory doc.
Thank you!
thanks doc
You're very welcome!
Tricep kick back
What are you wearing on your arm? Is it bfr? If so which brand?
I was wondering what that was for too!
For me they serve two purposes. The first is they help alleviate bicep tendinitis, and the second is for some very moderate blood flow resistance (occlusion training). I plan on doing a video going over BFR in detail soon! 👍
@@DrGains which brand do you hse?use use?
Fantastic…thank you 👍
My pleasure!
Thank you. 😊💪
You're welcome
Why supinate ? The ulna doesn't rotate right ?
Hey Dr Gains!
Short and sweet is good,
but I would love the extra info.
So can we push it to at least 15 mins!? 🤔
LOL 😂
As always, I love the content in your videos.👌👏👍💪
hey doc you have tips for forearms ? thanks!
I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍
Thanks for another great video. Question: Why to wear a band around your arm? Thanks.
For me they serve two purposes. The first is they help alleviate bicep tendinitis, and the second is for some very moderate blood flow resistance (occlusion training). I plan on doing a video going over BFR in detail soon! 👍
Hi Doc ... can you please cover the topic of "muscle imbalances" and how to fix them. Thanks.
I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍
Morning from Australia,
Recently subscribed… bands on your arm’s what are they? I don’t know if you have a 70 year old man on your website,
For me they serve two purposes. The first is they help alleviate bicep tendinitis, and the second is for some very moderate blood flow resistance (occlusion training). I plan on doing a video going over BFR in detail soon! 👍
I’ve seen quite a bit of people make videos on working out. A lot of them trying to sound as if they know what there talking bout. A real trainer with a really good degree that know the human anatomy and not just some bs they’re remembering or have written down to sound like there smart. There’s a lot of false, wannabe content creators. Just because people are ignorant to the fact and it’s not there fault but watching and listening to someone that’s just skinny/thin , less body fat & to the person(the buyer) the one talking looks like the real deal bcuz of misleading product if you will. Like this guy obviously knows his stuff in a sense he’s describing what the function of the muscle is and what it does. Then showing the way he would want to work it out.. in reality it’s mind muscle connection, some methods of training might not work so well so a different technique might b needed in order to hit that head better….
How can we who don't have access to the cable machine should do this workout?????☺️☺️☺️
U are amazing
Thank you!
you forget the medium head dude
I have a question Dr Gains, when performing a overhead extension using a rope, with the elbows in the bent position which at the beginning of the extension and holding in that position for a stretch which can be quite painful in good way, is there beneath in that stretch of the fascia of the long head??? And secondly, I have found by working the seated tricep machine, where the arms are being extended outward not behind, that long head was being worked. I noticed when I first used this machine the next day the long head of the triceps were very sore.
I thought the underhand movement works the medial head
Does anybody know what is this training equipment? Any help much appreciated, thanks!
Descovered your Channel only 2 days ago. A Lot of great information. Thanks for that. But in Pronation You usualy are much stronger, so doing this exercise with the Same weight will Not be very clever, or ?
Are those blood restriction bands?
For me they serve two purposes. The first is they help alleviate bicep tendinitis, and the second is for some very moderate blood flow resistance (occlusion training). I plan on doing a video going over BFR in detail soon! 👍
What is the black band on your bicep and what is it's purpose?
For me they serve two purposes. The first is they help alleviate bicep tendinitis, and the second is for some very moderate blood flow resistance (occlusion training). I plan on doing a video going over BFR in detail soon! 👍
@@DrGains Thanks. Are they available for purchase somewhere?
@@DrGains Where can I get a pair?
@@DrGains What is the exact name of them so I can try to find me a pair?
Why do you lean bacK? Why not just lower the cable machine arm to get the 90 degree relationship?
I had a problem with my left triceps distal tendon some years ago. Not completely detached but surgically repaired. The resulting atrophy is still noticeable both visually and strength which I have been trying to correct by emphasizing and target training for 6 years now. Wondering if it will ever grow back to match the size and strength of the right one? I'll of cores, add this to my training. do you have any cases or stories of sucess when treating mussel imbalances? Or is this something I will have to get used to?
What is that rubber around on his arms?
For me they serve two purposes. The first is they help alleviate bicep tendinitis, and the second is for some very moderate blood flow resistance (occlusion training). I plan on doing a video going over BFR in detail soon! 👍
What brand are the occlusion bands you’re wearing in this clip and does blood flow restriction training really work?
Don't mention it, good luck!
@@DrGains you didn’t answer the question
Looks like it would really hit the forearm to.
whats the point using band to iso ur shoulder ? h
do you still consider de kamulu curl(hope thats the name) the best bicep exercise?
Zottman pushdown instead of curl?
It's needs to be mixed? Or you can do 2 sets... 1 for each side
In your videos, you wear a band on your arm - why is that?
For me they serve two purposes. The first is they help alleviate bicep tendinitis, and the second is for some very moderate blood flow resistance (occlusion training). I plan on doing a video going over BFR in detail soon! 👍
This is ridiculous the triceps are attached to the elbow not the wrist. So however you hold your wrist the the tendon of your triceps which is attached to the elbow acts just like a hinge no more no less.
Brilliant. Just genius. You've hacked the code. Now go away and watch some "revolutionary" and "science based" Mike Israetel videos.
PS- Muscles don't contract uniformly, chief. There are a MULTITUDE of factors effecting the fiber recruitment and thus your growth stimulus. Rep speed, angle, eccentric, concentric, ROM to name but a FEW of KNOWN dozens. Go watch the same reductionist simplistic regurgitated crap as everyone else. People that are already doing that and want novel ways to eek out that last little bit of growth for that genetically weak body part in their physique will happily stay here.
is there not a risk of shoulder impingement here?
If you have a history of impingement-related injury and overdo the internal rotation aspect, yes. If you have healthy shoulders and do it just like I am, no. I myself have a history of impingement so am very careful with lifts that can affect it, but have no issues with this exercise. Good question.
@@DrGains Good to to know, thanks!
confused. triceps are not involved in supination, from what I understand
It's not that the triceps themselves supinate the forearm. It's the fact that supination / pronation will in turn externally / internally rotate the shoulder, which changes how the triceps are hit due to their different origination points. Just like the degree of knee flexion affects how the soleus is hit.. even though the soleus doesn't even cross the knee joint. Dozens of other examples.
By keeping body movement to a minimum the triceps become more isolated.........
Not in this case. Leaning the upper body backward while extending your elbow does not result in complementary muscles taking load off of the triceps. Just the opposite in fact - it adds more load and tension to them than if you kept your upper body in the same spot due to the 90 degree principle.
@@DrGains Why design the exercise so that the 90° cable-line-to-forearm angle (where the resistance torque is at the maximum) coincides with full elbow extension which is where the triceps are the shortest? Muscles can generate maximal tension at an intermediate length where actin and myosin maximally overlap. To optimize for maximal muscle tension, shouldn't the exercise be designed so that the maximum resistance torque is present at a more elbow flexed position where the triceps are at more intermediate lengths? That way, a greater resistance magnitude can be used and greater muscular tension will be present.
Charlie Chaplin workout 🤣😂
What???
Is this a comedy channel
I think you are using a very detailed specific data which you could skip and go to the point.
And most of us are training on our own sweet homes.. so focus on this!
Well a lot of us actually like the specific scientific data. If you’d rather not hear it then go straight to the description and hit the time stamp you want. Problem solved. If you don’t have cables or resistance bands then can always ask how to do this with dumbbells. Just sayin.
Understanding the anatomy and movement of muscles worked has helped my growth a lot.
@@OrchidIslander 👏🏼 Well said. Me as well. 40 years in this world and finally paying attention to the anatomy and movements of our muscles I can now work them any way I’m comfortable while following the fibers, full contractions, slower deliberate movements using actually connecting my mind and muscles. My gains in 2 months is unreal to me especially at my age. Night and Day Transformation Thanks to this “Specific Data” from Dr Gains. No wonder working out never yielded me big gains before lol. I was making every mistake I see shown not to do on here.
Why you rotate your palm?
vask.tech