How to actually grow your BICEPS
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- Опубликовано: 10 сен 2023
- So a common mistake when it comes to training biceps is simply doing way too much volume, and this is definitely something I have fallen victim to in the past, considering there was once a point where i was legitimately doing 25 sets of biceps per session twice a week, however because they are such a small muscle, and really only do one thing, there’s just no reason to try and throw in every bicep curl variation you know of because they’re not really doing anything different. Sure you can slightly emphasize the long head by externally rotating your shoulder, and you can lengthen the muscle a bit more by positioning your shoulder in slight extension, but at the end of the day, if you’re bending your arm all parts of your bicep are gonna work and the slight emphasis on each portion is very minimal at best. So what should you actually do if you want to grow your biceps? 3 things. Number 1 use code “MAXE” at myprotein because it’s 45% off until wednesday. This is optional but it definitely helps. Number 2, pick 1 bicep curl variation with a supinated grip, whether it’s a preacher curl, dumbbell curl, seated dumbbell curl, barbell curl, pretty much any curl variation that you like and do 2-3 sets of that exercise once or twice a week for 6-8 reps to complete failure. Personally I do preacher curls for 2 sets at the end of both of my pull days failing at around 6-8 reps, and after my second set, I take 10 deep breaths, drop the weight by about 30 pounds, and pump out another 4-5 reps. So 3 sets in total, but that last one is kind of just a rest-pause set. Then, number 3, choose a different curl variation this time with a neutral grip, for another 2-3 sets again once or twice a week. Personally I actually do something a little bit unique. I do 1 set of strict curls to failure in the 6-8 rep range, yes I know it’s a supinated grip, but just keep watching, then I rest for 10-15 seconds, and immediately pick up lighter dumbbells to do hammer curls to failure this time in the 4-5 rep range, then without resting, I finish off with single arm cross body curls, until the weight literally just falls out of my hands. In total that is 3 separate sets for the biceps and brachialis since they were all taken to failure, and I do that once a week after 1 of my push days. So my current bicep training for the week currently looks like this, where I do those 3 sets of preacher curls on both of my pull days, and those 3 sets of that strict, hammer, cross body drop set thing on one of my push days, for a total of 9 sets for the week. Honestly I would recommend anywhere from 4-8, but since I’m doing a lot of rest-pause style training, 9 is fine. Now in your case, however you wish to split up your bicep volume across the week does not matter, whether you do it once a week, twice a week, three times a week, or whatever fits your split. You know maybe you do 1 exercise on both of your pull days, and 2 different exercises on a designated arm day, or maybe just the same exercise on both of your pull days, or even 1 exercise on one pull day, a different exercise on your next pull day, and maybe another different exercise on a different day, whatever it is, just choose 2-4 exercises per week for 4-8 total working sets for your biceps. And I would recommend doing no more than 2 exercises or 4 sets per session, so if you wanna do 8 sets for the week, don’t just throw it all on one day because trust me, when you actually train your biceps correctly with full range of motion and proper intensity, they will fatigue very quickly. But that is all you need to know for growing your biceps, nothing super fancy, just pick a couple curl variations and I curl.
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About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.
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Curling in the squat rack is the most optimal way to grow biceps
Wtf is a squat rack
You mean triceps right?
@@IreallylikeWWE aint no way your user name is arnold and you don't know what a squat rack is 💀
Nah bench press
@@Jermoo_ 💀
I am exploding doing low volume, high intensity. I am always recovered as well. Feels really good.
pause
this guy is super sus@@epe9954
@@epe9954 my loads have exploded everywhere
This is the way. More people would benefit from training like this.
Same here. I wasn't making any progress lifting 3-4 times a week. Now I'm doing 2 sessions a week and all of my lifts are going up pretty fast.
It is literally so hard to convince yourself to not do more every session. There is always that lingering guilt that you need to do more or else you're leaving gains on the table.
Ditto
Oh my god so true!
Up the weight (without hurting yourself or lifting with poor form) and lower the volume.
Translate that into intensity for the few sets that you do, then it’ll burn so bad that you won’t be able to do more anyway lol (but don’t hurt yourself)
@@qwerty.4450 Yep I've been doing that, I have now reduced to like 4 exercises a day with 3 sets (thinking of reducing to 2) each and I am really burned in the end and I have been seeing minor positive changes.
Bro since I started doing not more than 3 sets on my exercices and using high intensity on 5-7 rep range, I've progressed more in 1.5 months than I did in 2 years before stopping working out, I've finally reached 30kilos per dumbell for bench press, things I've never done in the past
awesome!!!!
keep it up bro!!
How do you train your chest bro? I'm still stuck at 15kg (6 months since I started lifting)
@@bruvhellnahhow I’ve been doing it is try and move up 5lbs every push day on my dumbbell press even if I cant rep out a full set, you really just have to push past your mental limits your body can do a lot more than you expect
@@bruvhellnahwhat the guy above me said is correct, but you probably also need to eat more
I too was doing 25 sets of biceps per session. Now on my arm day, I open with 2 sets hammers, then 2 sets seated curls, and finish off the bis with 2 sets preachers. Spread out throughout the session with tris in between, twice a week & seeing growth 🤌
😂25sets per Session
what i do on my arm day is 3 sets of incline curl, 3 sets of hammer curls and 2 sets of concentration, im at home btw
biceps @ end of session. better imo
@@flynn425what bout in my shit
@@flynn425 always sequence by priority what you want to work best put it first and least put it last
Been working them out for the longest but never got a significant size change. Imma start getting back on the gym so imma trying using this to give me some hope. Appreciate Max💪🏼
perhaps your protein intake is not as high as it should be or you're not training hard enough
im glad youre back to posting
Remember people: it’s not how much heavy the weights are, IT’S THE TECHNIQUE!!! Most of the targeted muscle you want to work on is small just like this said topic. One of the best ways to truly train your targeted muscle is to train it to failure. A 3X set a day or multiple of it a day ain’t gone cut it. Training it to fail will make you realize the part of the muscle you have to utilize volume to train it correctly. Took me three years to figure it out. Now my biceps are bigger than it was back in 2020. This dude max knows what he is talking about
Pls more videos on each muscle group like this, this one and the chest video helped alot with my volume, please more for even legs and back and shoulder and tricep!
Your comment section is so wholesome. Love the content. Makes me excited to workout tomorrow
Love the videos man I’ve learned a lot from them, keep it up :) 🔥🔥🔥
super high quality no bs video max! could you possibly do a video about growing your triceps?
You give some of the best advice on RUclips thanks max
I'm doing 2 sets of barbell curl, 2 sets of reverse barbell curl twice a week.
If anyone's wondering: it's the same for triceps. Pick one pushdown and one extension. 2 sets of each twice a week is great
Keep the videos coming max, now a tricep video like this 1 with sets and reps please 👍
thanks man, i'm learning so much
Needed this 💯. Definitely made mistakes from high volume sets
this is especially good, in a 4days a week training where you dont train that often and also you dont want your session to be very long, in a upper lower split, you can just put arms on lower body days and do 6sets total(3bicep,3triceps) you do that twice a week and depending how much priority you want to give them you can add a third session on upper body(givin that there's 1 rest day between upper1 lower1, or upper2 lower2)
Honestly so hyped for the cut
thank you for the code sir, excited to try out the peach mango and dragonfruit flavors 🙏
Dang my guy 🔥 💯 Greetings from Palm Beach FL
First just wanna say love your vids max
I would love if you did one of these for the back. Tho being honest doing these videos for every muscle group would be great as well 😂
we waiting for triceps now 🙌🏻❤
These are great. Could you do one for side delts? I feel like they can tolerate more volume than other muscles, but I’m curious to see your take on it.
Just because a pelican doesn't mean a pelishould
Sumn I learned from Max Taylor was to keep your arms glued to your sides to really isolate the biceps.
If anyone is wondering about the background music. It's
Sharou 2:23 am.
Tutel
Max is the best!!!!!!
bro was feeling himself at the end dude id be happy asf too if i looked like that man also holy shit only 40k off of 1m hype
also whens the grocery haul video
I love that Max is showing that low volume is the way to go a lot of people are waking up and not overtraining when they realize volume is secondary to intensity 😎👍
Both low volume and high volume work just fine. There is no 'way to go'
@@silverhost9782realistically speaking tho, low volume is more “optimal” because you’re spending less time to get the same results ☝🏼🤓
@@_Roik That would only be true if you actually were getting the same results
thanks max :)
I find slow and full extension bicep curls with 20lb dumbells burns pretty well.
I do twice a week 2 exercise per session. And from those I do 1 warm up set with low weight for each exercise (2 warm up sets) and 2 sets to failure for each exercise (4 failure sets). So in the end it is 8 failure sets and 4 warm up sets per week with 2 difference variations.
Hey Max!! Love ur vids,, they've helped me so much.
Just a question though, when you say "biceps only do 1 thing" don't they cross the shoulder joint as well? So if you're doing a chin up for example, the biceps are ONLY bending your elbow joint and have no other function?
max i love you
Since my biceps are small but my best muscle group because I used to train them a lot, the current way I train my bicep included with my triceps, I do triceps dumbell extensions until I can’t no more, drop the weight by 5. Do it until I can’t no more. I then rest for 15 seconds to 1 minute and do bicep curls until failure, dropset again 5 pounds. Then I rest for 2 to 4 minutes and do the samething again
your bulk seems to be going clean
Perfect timing. I’m trying to get in good shape and I’m struggling to get past using 30lb dumbbells for biceps. You and some random comment I found on Reddit have suggested focusing on 6-8 rather than 10-12, which is what I was doing. Let’s see if this works!
when he says six to eight, does he mean that should be our max rep range that we can go to failure on? Like, we can only do 6-8 reps until we cant move the weight anymore
@@randomselfimprovementchann1304yeah failing in the 6-8 rep range
@@randomselfimprovementchann1304 Yep. You choose a weight and then curl it 6-8 times. If you didn’t fail (no matter how hard you try, you cannot get another rep in = failure), it’s too light.
10-12 will always be the most reliable rep range . In terms of safer progression .
It allows for better adaptation overall before u move on to next weight
@@equestrianmidnight5619 it really doesnt matter as long as you hit failure, any set from 5 to 30 reps will build muscle but high reps will cause more fatigue. So its better to do lower reps, i usually go for 5 to 8 reps in compound lifts and 8 to 12 for isolation exercices.
I've decided to try the blood and guts workout split one set to total muscular failure, I have enjoyed it thus far I hope it gives me decent growth.
Bro literally modern day Mike mentzer
Single arm cable curls are the best
Agree, way to much focus on different variations
Even better, Chin-Ups!! Mike Mentzer said it himself
Yeah and pullovers work great in an arm workout as well. I noticed the rotator cuff can help a decent amount with growth, pullovers condition the serratus muscle as well.
Secret to my huge biceps is 2-4 sets per week, although its much too. All my biceps routine is strict barbell curls (1-2 sets beyond failure) superset with close grip underhand pull downs to failure as well also i do 1 set of hammer curls to failure as well as Max supersetted with cross body curls, and if i feel like i lack long head (im biased to lack it, i have bad biceps genetics btw), i do either overhead cable curls or behind back cable curls (i may will soon substitute barbell curls with cable ones cuz cables feels awesome)
Who doesn't lack long head? 😏
@@satyris410 me now. I halted talking shit about cables and started egolifting and taking tren
make a vid on mike mentzer's High Intensity Training routine
That cheat curls video had me rolling 😂😂
Hey Max
Do you feel soreness in the targeted muscle after the workout with about 24h, cause sometimes I don't feel anything and it gives me a feeling that my workout was totally useless
Hey Max what about how to actually grow Forearms, Traps and Calves. Video suggestions
U should make one of these vids for triceps
Number four:BLAST TREN
Haha love this guy's content do glute spread next
Just do standing barbell or dumbell curls. Safest position for your tendons and you're the strongest in that position
Love you max bro thanks ❤🤌🥰
Some people (including myself) are a bit reluctant to do less volume with higher weight because were paranoid about bicep tears 😅
I understand the worry, but all of these bicep tears are happening to advanced lifters who are maxing out. As a natural, the muscle grows at the same rate which the tendon adapts at. Do your preachers slow and controlled and there's no worry to be had.
bicep tears happen to roided dudes who have too much muscle for their ligaments
Don't do preacher curls. Standing curls are enough. You can do spider curls if you really want to hit the short head but it's not necessary, your bicep work entirely with the standing curls
Now this same version for triceps please
I know he has a triceps short but I mean similar to this video
Can you do a video for triceps?
Can you do this type of video with triceps ?
Please do one for triceps and deltoids
1:46 Max is literally David Laid.
Failure is essential for success
Great wokrset ❤, Do you actually recommend pronated curls? As for myself ive being doing concentrated pronated curls sitted on 10 reps and i just discovered new feelings on my arms and forearms tha ive never had before "uwu" i would recommend but dont know if they are worth it more than other exercises.
Wow, I'm surprised to see such low rep ranges being advocated and nothing higher. Two things: i. I've always thought biceps benefited more from higher rep ranges i.e. 10, 12, 16, and ii. the only thing with doing such "heavy" reps (relatively), is that it's a lot harder to move the weight with strict/ controlled form. I usually only ever do 8 reps with a barbell or a cable/ bar, and I tend to use momentum with those i.e. do cheat curls, as I find low reps quite tricky with dumbbells at the correct weight in relation to my 1RM. That may well be something to do with arm imbalances, but I don't struggle as much with hammers. In fact, my hammer-reps weights are more than my bicep weights; that isn't normal, is it?
i just do 3 heavy sets to failure on arm curls machine then 3 heavy sets to failure dumbbell hammer curls. 8-10 reps 2x a week
Can I do normal curls? To work the short head?
If so should I do ez bar or dumbbells
Yo max. Im currentyl running an arm prior to bias my arm. (3 weeks in). Been bulking for 8 months now. Should i keep wit the bulk? While doing the prio?
Also make a video on "how to literally grow your biceps "
Do for triceps pls
I’m just training on chin-ups to grow my biceps tbh see how that goes.
I really want to know your opinion about Mike Mentzer programs.
Max what is the name of music
On your short "trust the bulk"?
basic dumbell curls are my go to, easy to remember for a dumdum like me
same
Next tricep
Can we get a new one for forearms?
Do a tricep video now please😁
Damn those forearms 😲
I have chonky dumbbell and it makes it hard to curl, help please ?
I can't feel my biceps much after back workouts. That's why I do shoulder on back day and chest, triceps, biceps together on another day. Is that ok?
I like option 1😂
Science based RUclipsrs like Jeff Nippard, Mike from Renaissance Periodization, Jeremy Ethier and such are all saying to almost never train to failure, but to train with 1-3 RIR is optimal. They also say to keep the volume per muscle group to 10-20 sets weekly.
Meanwhile this guy looks like a beast and preaches going to and above failure and doing half the volume recommended by the science based RUclipsrs. Either this guy is on gear or he is a genius.
@IRONMAN-gd2qtyea?
Hey max I've limited weights at home. So would you say training to failure will do or should i buy more weight for progressive overloading?
Depends on how many reps you can do with the weight
Can I do hammer curls for number 3?
Is cable reverse curls, cable drag curls, and cable curls good?
I have been doing 6 sets per session with high intensity pushing all sets to failure but haven't seen any significant improvement not as much as any of the other muscle group in my body, so do you guys think lowering it to 3 or 4 sets per session will fix that problem?
I think pushing all sets to failure isnt the best way to grow the muscle since that creates unnecessary muscle fatiguw, what you could do is the first set close to failure and the 2nd set to complete failure (assuming you are doing 3 exercises for biceps and 2 sets)
biceps recover fast so you training each set to failure is how they grow at least for me
Natural sam sulek
Are hammer curls even considered as a bicep exercise? Cuz they target the brachialis and brachioradialius
Does anyone else get forearm splints from ez bar curls? If so have you found a way to fix it?
I do back and biceps in one day so my biceps section is cable curls, spider curls, hammer curls and reverse curls, all 3 sets of 12 reps. And i do back&biceps 2 times a week. Am i over/under training
This is why Leon Edwards has the most aesthetic physique
Why do you do biceps on push days rather than pull days?
so can I do 2 sets for every muscle group per session for Hypertrophy?
What about Hector curls Max? Have you already forgotten😢
Swap one of these curl variations for chin ups/assisted chin ups thanks me later
Do I have to go to failure on every set or just the last one?
What’s the background music??
Can You do it with shoulders
bro after a biceps workout as shown in the video i eat a four egg omlette and chickpeas .... how much time will it take for my biceps to grow ??
Does this also apply to the triceps or should I add more volume (series)?
Same applies to all muscle groups, stick to the basics - couple of variations, not too much volume, intense sets - and you should be good.
“Use code max” 🤣🤣🤣
doesn't lower reps increase your chance of getting tendonitis? that's my experience with them