You're Training Biceps WRONG | Backed By SCIENCE!
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- Опубликовано: 7 сен 2024
- Ready to learn the exact exercises that are guaranteed to get those biceps growing? '
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The first thing we had to cover in this video is why the incline dumbbell curl isn't a great exercise for the long head of your bicep. I saw quite a few comments about how I wasn't factoring passive tension and that's why it's a great exercise but as you'll see in the video we put that to rest.
We also picked my favorite exercise based on all the testing for the brachialis and short head. For the brachialis, I found that you're really able to isolate it and almost completely inhibit your long and short head when you do concentration curls with a pronated grip. For the short head, you really have to work to get some sort of isolation but when you do a curl with your arm on a high-incline bench and you add external rotation with your shoulder turns out you can do it.
#bicepexercise #bicepsworkout #biggerarms
4:28 , 5:55 Long head
5:30 , 6:10 Brach
6:25 Short head
Thank you...could you do the rest of the videos on the ecg
@Miles Stewart the guy is already speaking on 3x naturally!
W
🐐
You forgot 0:15
Absolutely keep this coming. Something tells me Ryan is so far down the rabbit hole with this new tool that he's already put it on his "tool" to measure muscle excitement.
every time he said "excitability" I sniggered...
Uh, yeah, THAT was four videos ago. Apparently, the machine criticized his diminished mind/muscle connection, performance in the bedroom along with his length AND girth…it was the only video I have ever seen Ryan cry in.
I can’t get over the accuracy of Ryan’s data. It’s absolutely mind blowing. I can spend months working on the right methods, rather than wasting my time on crap exercises
@@danielporter3922 haha, right!
@@rhysjohn94 absolutely, best part is he gives us options with different equipment
Dude, just wanted to thank you for this. Been doing these exercises instead of my normal ones now for like 2 weeks and my arms are destroyed every time. You’re the man.
Any update on that? I'm extremely curious about the results
Update?
Yes, please continue this. To those that are willing to do the work, this adds incredible value, nobody wants to waste effort.
What I got from this video in layman term:
Short head:
>Bicep Curls with biceps on steep angle incline bench with shoulders externally rotated.
>supinated bicep curl ( more activation at lower end )
>Supinated concentrated bicep curl ( more activation at proximal end/ upper end)
Brachialis :
>Dumbell curls sitting on incline bench
>Pronated grip dumbell concentrated curls
Pronated cable curls with arm stick to machine
Long Head:
>Pronated grip straight bar curl
>High Cable curl shoulders external rotation exaggerated. ( More activation on Short head if elbow is forward and shoulders not exaggerated)
wtf is supernated
@@joaobarros8749 it meant supinated
@@joaobarros8749 it's the clark kent version
Thank you for this. Took a screenshot.
Hell, that's like 2 hour training just for biceps.
Absolutely do not stop with these videos until you have covered them all. As a 30 year lifter and body builder I am finding them fascinating. I also have no problem learning when I was wrong. So keep firing away with these, please. Also, a workout solely based on the combination of all that you learn would be awesome.
Unfortunately muscle activation isn’t the most important for muscle growth. Stretch is also critically important and is why some of the newer, longer studies are showing squats have more glute muscle cross sectional size improvements than the weighted glute bridge machine. EMG tools would show near perfect excitation in the inferior glute bridge movement and minimal excitation in the deep Squats.
I'm seriously really thankful that you're doing this. It took a lot of money and time but I'm sure that it's worth it. Hope these videos reach a lot of people because they're pure gold!!
My guy, you'll go far with these videos. No one else is doing this.
Keep it up ❤️
House of hypertrophy made a video hating on Ryan for these ideas
I argued with him (house) and then I unsubscribed. Ryan rocks
Where did people saying “my guy, and my dude” come from? sound like such a Fn idiot
@@bigbeef8935 they're called vernaculars. Find for example your name big beef.. Hearing somebody calling themselves big beef and then saying something else is idiotic is a little bit ironic don't you think?
For the love of God keep these going
@@joshuasharrock466 I am subscribed to both to stay informed with a variety of opinions.
I did the arm workout today. At the end of the workout my arms popped out, flipped me off, and screamed "we're outta here!" Absolutely best workout that really works!
For my personal use
4:30 long head
6:05 brachialis
6:25 short head
Thank you.
this video isnt legit, careful
@@lucashenriques4242 Why’s that ?
@@lucashenriques4242 any chance you're willing to substantiate your claim? With atleast half the amount of evidence the person that made the video used
@@lucashenriques4242 idk man, I was stuck on the same dumbbells for almost a year now, started doing some of the exercises in the video, drastically added 5 pounds more on the dumbells with the same amount of reps in 2 months. I think it works
I remember when you had like 50k subs Ryan. You seriously changed my life man, all of my inspiration comes from your no bullshit humor and concentration on facts to drive home good form and keep it SUPER simple. LOVE your videos, they do make a difference. Do not stop. Thanks!
This is gold. You should do a summary on the best exercise (that was tested here) for short head, long head and brachialis.
Short head - supinated DB curl on steep angled bench (or preacher) elbow in front, shoulder a little externally rotated
Long head - high pulley cable curl, shoulder externally rotated
Brachialis - pronated / reverse grip concentration curl
Ill try this for a month
Be VERY CAREFUL w preacher curls…..best way to damage in a big way…..that means surgery.
hey please update?
@@ReggieMisFit Hi there. Ok sure. It's hasnt been a month though. LOL. And it's rainy season at my place, and my homegym is an open one, well, semi open. So, when it rains heavily, i cant really truly train. But still, i managed to get 7 sessions (2x/week) for biceps, since i kind of prioritizing them for now (not really a bi's person, im more tri's 😅). So, I tried this program, and YES, it's good, working. The long head and brachialis (especially the brachialis, for me at least) were hit hard. I can really see the pump and difference, not that big because it's only been 7 sessions. But yes, the long head and brachialis,i can really see the changes. The short head, i dont really notice. Maybe because my short head isnt really a problem to begin with. And by the way, I use high reps range, 25-35. I used to do 6-15 for years. Using super high rep ranges, really did something. I'm not sure if the exercises or the reps made the changes to the muscles. But, it works, nonetheless. For the short head, i can feel it better if i do DB curl, both hands, elbow jammed to the side of the body, and shoulder externally rotated, fully supinated curl. I dont recommend doing that with heavy weights though, cause my rear delt will feel the compression and kinda like cramping a bit. But, since im using 20-35 rep range, light weight, so, it's fine. Sorry if i didnt explain it better, english is not my native language. 😅😅
@@bisaular5333 No worries you did great & Thank you so much! ill be trying this soon.
I like the 3 graphs separating the bicep. Its pretty interesting, you should definitely continue the series
Please keep doing these. This has helped me alter my usual routine into one that is not overly packed with useless exercises. Been able to cut my time in the gym while being super effective. Thank you.
Same goes for me. Been waiting patiently for thus scientific bicep workouts. The tricep one was great. I use to watch a bunch of other videos and now I've dropped down to 3 different guys. Ryan's is #1 for me now. His awesome hilarious dry humor is a big reason. So fuckin funny. Lol
Love this. I'm 58 and just discovered that everything I've been doing is wrong. There isn't much time left to finally train correctly.
Can you please do one for Abs as soon as possible? There are so many exercises for abs and it is very hard to tell which works and which doesn't
any abs exercise works, you cannot spot reduce fat and if you have a low BF you will have abs
@@12thMandalorian I wasn't talking about BF and any ab workout doesn't work. Example, In my experience: for lower abs, reverse crunches work better than hanging leg raises.
Hanging leg raises. Nippard got a vid on this
lol as soon as possible chill
you seriously dont need to train abs that hard lol, just one exercise on your leg day or something a week is plenty. it's all about having low body fat so you can actually see them, as no amount of exercise will make your abs so defined that they somehow 'pierce' through your fat. Just do hanging leg raises for your lower abs, and work on doing cardio and dieting in order to be lean enough to see them
A big takeaway is that many of the exercises you recommended before still work effectively just for a slightly different muscle group. The pronated straight bar curls are very useful. But also it also confirms your ideas about adjusting the lean or twist of your body. A lot of other places ignore those simple things.
Just an FYI, but EMG has been shown that it does not necessarily go hand in hand with Hypertrophy stimulation! So relying solely on EMG data is not the best idea!
Fr these grown ass grandpa's be believing everything they see on the internet 😭🙏🏻
This is the most valuable training content I've seen in a long time, absolutely keep going with it! 🤞🏽🙌🏽
I still dont know which exercise to do
Any is better than none
I just learned more about my biceps and bicep exercises in 7 minutes than I have in the last 25 years. I'm going to need to watch this a couple more times. Great info!
I definitely want to see more of this!! I’m 47 years old, competitive powerlifter in my younger days and have a degree in Exercise & Sport Science and I will agree with you that the past couple videos have crushed what I was taught and learned. Keep them coming because I would rather watch Ryan while laughing and learning instead of reading some long dissertation or study from NSCA that is boring and long. THANKS RYAN!!!!
Maybe use that degree of yours to realise EMG data only tells us some information, with none of it resulting in conclusive evidence that 1 exercise is better than the other
@@ok-wi7kt coordinated exercise is better than isolated muscle exercises
@@ok-wi7kt Agreed. EMG can also give all out false info, like producing results that point to hamstrings being heavily involved in the squat. Right....
There's also the fact that just because something fires a muscle more than something else, doesn't mean it's better for hypertrophy.
If that were the case everyone would be barbell strength training in low reps only.
“When sampling electromyograms (EMGs) with one pair of electrodes, it seems implicitly assumed the detected signal reflects the net muscle excitation. However, this assumption is discredited by observations of local muscle excitation. Therefore, we hypothesize that the accurate assessment of muscle excitation requires multiple EMG detection and consideration of electrode-fiber alignment. We advise prudence when drawing inferences from individually collected EMGs.” - Exercise and Sport Sciences Reviews: January 2021 - Volume 49 - Issue 1 - p 23-34
@@HAL-dm1eh Hypertrophy is only one piece of the puzzle. STRENGTH is systematic, not isolatory. The peak of body building was 50 years ago we've discovered that shit is not good for you. Ronnie coleman was doing hammer curls with 100 lbs dumbells, sloppy form and you're worried about hypertrophy of a single muscle?
Definitely want to see more of this. I am very interested in seeing the results of the entire lower body (quads/hams/glutes/calves).
I’m loving this series of videos. Seeing the science backed results really changes the approach I’ve taken to training lately.
Ryan. I am going to start off this comment with a review of your gym workout programs. I have completed both programs and have been getting great results. A little background, I am a 62 year old male. I have been on a carnivore diet for 11 months and have lost 72 lbs. I needed to incorporate strength training into my work and found your channel. The first one about killed me but by week 3 I was actually starting to see some muscle and by the end I was noticing positive gains. The second on challenged me even more as you added a lot to the routines. After completing that series I am starting to get a physique again that I haven’t had since my 20’s. As to your science experiment I will leave that up to you to determine. All I know is that by following your advise I am getting the results I wanted. I guess the question I have is whether or not you will be applying these principles in the next series. Thank you for all you do!
The even better news is, he has more than 2 programs. 😁
62! Man. Way to go. I’m 57 and seeing slow but regular gains. Really wish I’d started earlier when my T count was higher
Still, the dividends are awesome. Keep it up.
Consistency and creativity!
62! Man. Way to go. I’m 57 and seeing slow but regular gains. Really wish I’d started earlier when my T count was higher
Still, the dividends are awesome. Keep it up.
Consistency and creativity!
Dude... This explains a lot of things. 15 years of training and a freakin' lagging biceps, tryinh everything in the book and i've always thought incline dumbbell curls to be a waste of time cause I used to end up feeling nothing except my hyperextended shoulders and also those freaking spider curls that did nothing for me as well as hammer curls. Instead, i've always loved concentration curls (that everyone on the internet advised not to do) and cable curls exactly the way you did in this video. Thanks a lot, dude.
its just insane how exercise advice isn't generally agreed upon. Like don't do concentration curls and do incline DB curls? It's not like these exercises expire or need an update
What? You say you have small biceps and then proceed to say you did the opposite of what most people suggest and that you were right all along?... if you were right wouldn't your biceps be sufficiently developed?
@@supergameaddicted Except that I did not say that at all. I said that I haven’t felt any utility in incline DB curls, Spider curls and so on, but instead I love doing concentration and cable curls. However, I kept doing the first 3 exercises and neglecting the other two because people in the gym and on the internet kept making videos recommending them. I think now my answer is more complete.
were all built different man.your probably not doing your incline curls right but you do what you want.
Turns out old school exercise like simple barbell curl end up being the best
I noticed the same thing, I train at LA fitness and I always noticed an uncomfortable stretch, rather then an insatiable burn when attempting the benched lateral curl. So I did some research and found that the chest cross over single arm curl gives a far better burn and is healthier for muscle sustainability. Thanks for your data and info Ryan.
Loving these "backed by science" videos. It helps knowing the proper exercise to do for muscle growth!
Paired these with the tricep exercises from your other video and it felt like I was unlocking muscles in my arm I never knew existed. Appreciate you!
This information completely validates that little voice in my head that tells me what feels right regardless of what the gurus preach. I just picked up weights for the first time at the age of 61. I leaned heavily on information from well known advocates and honestly did not agree with some of what they said. This over preached concept of over stretched and exaggerated angles didnt feel natural and made time under tension a challenge. Im 4 months into this and Ive learned that success comes from a defined goal and has to be under the structure of education, diet and consistency but with the supervision of knowing what works for you.
Your thumbnails are the arts😂 really love that! Wish i could make the same on my workouts
Absolutely keep going! This along with the rest of the video series, in my opinion have been, are the best and most informative video I have personally seen for training in 2022. Please continue into 2023!
UNILATERAL DUMB BELL CURLS
1 Stand in a split stance. Using one dumb bell hold the weight on the back foot side. Hold the weight at the pelvis on the same side as the arm under the torso in the space made by your back leg with thumb up. Drag (without touching the torso) the dumb bell up to the opposite shoulder. Lower to the pelvis this should be a slight crook in the elbow. 2 Do that again with the palm up and torso slightly bent over. Emphasize squeeze and slow the lower half of the rep. Scoop.
3 and 4 Reverse the split stance start with palm down thumb slightly above level . Hold the weight at the pelvis on the opposite side as the arm under the torso in the space made by your back leg. 3 is a forearm rep that goes for the right hand to 11 o clock thumb points at nose. 4 supinates the wrist to 11 o clock (not 10 spare the elbow) and the palm is level with the ceiling.
5 and 6 leaning stance lean to the side the curl is on by extending opposite leg to the side and pushing up on toe so that the arm is exactly perpendicular to the ground.
5 starts with the dumb bell fully pronated. on the way up fully supinate until palm is level at the top with the ceiling. at the last 20% of the rep up top pull all the way up with the shoulder.6 Hammer curl straight up. Or you can lean over and hold the dumb bell rack and do these.
I run the rack with one dumb bell at a time on these
Then do these sitting 1-4 off the front of a flat bench I do 5 and 6 on an incline bench.
7 Stand in front of the preacher curl bench with the EZ bar in front of you and lean back on the pad. Curl bar with 2 chains and end up with palms level at the top.
After some reps and it gets hard stand up straight to finish the set.
You can also do the reps with dumb bells.
8 Curls in the power rack , low incline with ez bar. Get the safety bars as low as you can and just go through the first part of the motion.
Bro, I've been waiting for this one since you got that thing.
Thank you for putting that much data together, it is some of the most interesting stuff you have published so far.
Gained an inch in 2 weeks with this info and you 19 inch arms video. Lifted on and off my whole liefe but never had an arm day. Now resting 16 inch and swole 16.5. Heading for 17 inchs
This is seriously a great help. Much appreciated. Kudos to u being one of the firsts to do this too. U got a never ending series now basically. Super happy for u my brother. Great content!
Fuck yes, keep doing this. You're laying the groundwork for your own 3.0 version of your workout programs. My only complaint is I had the triceps version of this video that I watched several times and was hoping for a biceps version and here you come out with it one day AFTER I did arms, lol. There's always next arm day. Love the content.
There you go ladies and gentlemen. He said backed by science. Truly no other influencer has ever claimed to be backed by science. Bravo.
Completely hilarious, and we love citizen science. Applying your ingenuity while questioning old myths. Bravo.
Keep it up. We love your style.
EMG does not equal hypertrophie. It only measures the electrical acitivity not the force production.
With hypertrophy, force production doesn’t matter. Your only goal with hypertrophy should be to exhaust your targeted muscle through metabolic stress and recover properly.
That's literally what he explained at the beginning, the caveat is that for sure no force is being applied if there's no activity that is the constant
Ok I’ve been a PT for almost 10 years. And I have to say this guy has the most awesome personality I have ever witnessed in this business.
Definitely interested in hearing and seeing more of this, not just for the biceps but for all the muscle groups. I can see this really changing the next program you put out.
Dude, this has helped me tremendously. Keep them coming… I like how you are able to communicate what you have researched in a funny, sarcastic way. Keep it up my bro!
and not to mention, CONSISTED
Every person has a different aptitude for building muscle. When you know your own body, you do muscle building exercises that work well for you. Don't look at others, look at your own body and listen to your own body. Imagine how you train and feel the muscle

Science is awesome. Keep going.
Looking forward to the science-based programs in the future (once all the data is in)
The few problems I instantly see with is that 1. Everybodys structure is slightly different, and compensates differently. and 2. A tiny, tiny change in quality, angle or momentum in an exercise would also vastly change this outcome. The average person doesn't need to be worrying about the minute differences in activation of certain muscles based on the angles of their shoulders and elbows and wrists etc. They just need to eat, lift heavy things and put them down.
And to people saying this "cuts out all the bullshit." Nah. This adds a TON of bullshit and overthinking in to possibly the simplest things imaginable. That's why all the science based tiktok lifters stay 140lbs. You overthink and waste time and energy on something as basic as a curl in the hopes of gaining a marginal and not even noticeable difference in muscle mass than you would get by just... curling.
This is excellent. I have really struggled to get any growth in my short head biceps. So glad you’ve actually done some detailed research into it. Thank you.
Same, it pisses me off so much cuz my strength will go up but my actual muscle won’t grow an inch
EMG is not reliable to determine hypertrophy
Why? Where can I learn more about this?
Keep these coming Ryan; after four decades of lifting I can say that I've found a lot of the things that your talking about to be true, like fixing that arm in front a bit and rotating externally for bicep short head. So, yep, let's keep plugging wires into your body...for Science!
This blows your mind and opens up your gym regimen to more exercises avoiding the ones that just don't do anything..
Hey Ryan, how about compound movements vs isolated exercises? I personally have seen more growth from chin ups than from any type of curl lol
Free weights vs resistance bands and comparing the same exercises would also be super interesting
Agreed but I suspect that's predominantly to do with load, although your back will be taking most of the weight suspect the biceps will be still taking more than anyone could curl. As an isolation king suspect Ryan will hate this but even with good form most back exercises really smash your biceps
@@leecourtney1225 deadlifts, lat pulldowns and most row variations have very low bicep activation if done properly.
@@MsKoffeinjunky I know how to do them properly but no way is that true (other than deadlifts which is obvious as you locking your arms) even if you lead with the elbow you are getting loads of forearm (try not to use straps too much) and bicep activation, anatomically impossible not to. Watch the legend John Meadows talk about this, he says its inevitable and not a problem as the back still getting plenty of work. My point was anything with a pronated grip (chins in particular) will blow your biceps up. I guarantee even an isolation monster like Ryan would get loads of bicep activation if he stuck his machine on his biceps during any rows/pulldowns/pullups.
@@leecourtney1225 forearm sure, you have to hold what you pull.
But biceps activation is really low.
Rowing 100kg isn't much of a problem but you biceps usually can't handle close to that load.
They don't help the movement much activated or not.
The bend in the elbow is completely passive in those movements.
I agree that it does not really matter if you get activation in other muscles than the target muscle. I am not a fan of super specific isolation either.
@@MsKoffeinjunky Yeah I agree with you my biceps are never fatigued by the time I’m done with back movements
I appreciated all your time and effort in making these videos.
You're dedication is admirable. Keep 'em coming Ryan.
Thank you for clearing this up. So many “experts” claiming you can build bicep peak by doing incline curls.
I just found these videos 2 days ago and thank you! I have been trying different movement myself to feel different muscles targets and as you talk through the research and discovery; I’m reminded of each time I discovered the muscle working under tension associated to your findings!
Loved this! Would like to see other muscle groups with this experiment
This is a game changer. Actually measuring muscle activation in different positions instead of blindly trying things is a huge time saver.
Interesting findings. Would love to see you try some eccentric weighted curls with assistance (e.g., barbell scott curls), and straight arm dumbbell raises for the biceps.
Wow what a great video, Ryan. By far the most informative bit had to be 0:15 , great stuff 👍.
What’s her @
Quite possibly the best bicep training video I've ever seen..
I am loving these EMG backed videos. Keep them coming Ryan !! 👍
Just to say how good your videos are, I normally watch video at 2x speed or more but yours are so entertaining that i actually forgot to do it. Second thing, let s even assume that your somehow in the wrong path, ur trying your best to get the most closest to truth by using everything u can, knowledge, researchs, tools ect... so that already make u one of my top tier channels in general and not only that, ur entertaining as hell. Thank u so much for ur videos.
Yes, please, more videos like this because I know that I'm taking fitness more seriously. I'm starting to realize how complicated target certain body parts it can be, but it makes it fun!
Would be looking forward to you combining all this knowledge into a full body workout plan for like 3 or 5 times a week. That would be great. Currently training day on day off full body but I'm always doing the same exercises. Think I'm leaving gains on the table here.
Definitely are especially just doing the same excersises, wen you do a barbell bench the day you go back in the gym do dumbbell bench press, or seated presses, use the peck deck one day cable Flys the next or dumbbell Flys, there are so so so may excersisesfor the same muscle group you literally can workout 3 weeks and not ue the same excersises. Look up all bicep excersises, all tricep excersises etc etc etc. Then find out which ones you benefit from and whammo there you have it a routine.
@@marc2638 Are you suppose to switch up your exercises every time you go to the gym or do you just find what exercises work best for you and call it a routine? I'm a little confused because I like having the same routine of exercises that I do for each day. It makes it a lot easier for me to get through my workouts without having to worry about fitting in new exercises or replacing one exercise with another that may or may not work out the same muscle group. If you are suppose to switch up your workouts fairly often, how often do you switch it up? I feel like if I switched it up everyday I will no longer have a routine and just rely on free balling it every day. Sorry for asking so many questions, I'm a fairly novice lifter if you haven't already figured out.
If you got a full body plan and can do it 5 times a week, you're doing it wrong (or are on enormous amounts of gear to recover). i am working out 2 times a week for 1 and a half hour full body and i need at least (!) 2 days to recover.
@@nathanrivers9860 find exercises you like and that work for you and stick to them. this whole "shock the muscle by switching exercises" stuff is total BS. chose your exercises and get better at them. eat more protein, add more weight, ... its not rocket science. no need to overcomplicate musclebuilding.
I've been training for 20 years and about 5 years ago I found the exact upright externally rotated bicep curl he's talking about. I had very slow growth in my arms up until that point but since then I've been able to get my biceps sore almost every time.
literally been doing incline curls for the past month and only the short head was getting sore. thank you so much for this
This information is gold! Heading to the gym now to try it out. Also if I were there I would help you with your drywall, been doing it since 1991.
Could you help me with my dry wall?
Hi Ryan.
The device you have is not what determines which exercise is better.
All the reasons were stated in the video of "The Cartoon Guy" aka the house of hypertrophy, which I recommend everyone to watch:)
ruclips.net/video/US_xgPuxvDk/видео.html
He literally sat down and read dozens of studies to refute every claim you made in the video. *Just the claims.*
You, on the other hand, take his words out of context, Ignores the information that exists, and says you "don't agree" with it.
You fall into so many logical fallacies that I lost count, and simply arguing with facts.
I'm sorry that this is the situation and just for views.
One day I will respond too
He does that a lot. I'm sending you support for making sense. Because I know there's a chance his fan boys will just cuss you out sometime soon.
i love the passionate language this dude uses.... has a great sense of honesty
Up until now, I only knew I hate inclined curls and don't do them. Good for tweaking your shoulder joints mostly.
whats her @ 0:13?
Wrong site bro 😂
Did these day before yesterday and again tomorrow. Thank you so much, my body was telling me incline dumbbell was lame.
Even hurt my bicep pushing too hard and incorrect form
Do one for forearms pleaseeeee
Just do back
@@JSmooove98 🤣🤣🤣 i get what you sayin
@@JSmooove98😂
Do you have a vid that shows the activation of the Front Delts and the Tricep heads during Bench Presses? I'd like to know in what ratio are those muscles contributing to the movement.
Been trying to hit long head with incline dums for months with very little to show for it. Thanks for clearing the air. Gonna try the pronated straight bar for a while and see what happens. Thanks Ryan.
I always tell people if they want to grow their arms focus on getting your barbell curl up to 225 or so and your arms will grow
What? Lmao
These are such great videos. I was recently experimenting with internal/external shoulder position variations because I’ve been working on my shitty posture for a year and sitting up strait has been changing how the muscles in my arms respond to the same exercises I’ve been doing over a decade; you just happen to be backing up (with science) what I suspected those ungrateful bicep muscles were doing to combat the other muscles around them from becoming better versions of themselves. Pieces of shit.
I almost never subscribe to ANYONE. Your explanation and research, and way of explaining it, got you a new subscriber. Love the info and the delivery!
Better results. More efficient. Delivered in a funny, no bull shit manner. Keep’em coming.
Reverse grip barbell curls involve minimal to no internal rotation of the shoulder. This is achieved through radioulnar pronation, which is why is called a pronated grip. If you have significant internal rotation for the shoulders, then your elbows would point laterally. If your elbows are directed posteriorly, then you are not in a significantly internally rotated position.
Good lord, not watched a video by this guy for a few years and he still doesn't have a clue what he's talking about. He's just really good at sounding like he knows what he's talking about
To be fair, the strech of a muscle under load is a stimulus in itself regardless of the level of activation. So incline curls are still effective, it's just the mechanism that is different. And you are a walking proof. Nuff said.
Iam agree with this because baicepsbrachii function is elbow flexion, forearm supination, shoulder flexion. Incline dumbbell curls is worst!
One huge weakness in the logic of this video and in all the other experiments with EMG data: activation does not equal hypertrophy. EMG shows more activation towards shorter muscle lengths but overloading longer muscle lengths is currently favored by the evidence in regard to hypertrophy.
I would love to see all of these exercises organized broken down into a routine video to watch before the gym
OH MY GOSH!!! I am sooooo happy I found your channel. No one else provides a brutely honest, no bullshit scientific approach to training specific muscle groups. I immediately followed you. Your explanations backed up with analysis is amazing. I will change my weight training program effective tomorow. Btw... thank you from northern Thailand where I train with multuple Muay Thai fighters. Fuck me....
As a fellow Fitpro, I love the line, "My entire training career has been a F'n lie." Love the honesty and it made me laugh.
Wow. I appreciate intelligent more than anything, including p**sy, but you took it to the next level with top .1% sarcasm capabilities, all packaged in a bottom line positive VALUE to the watcher. Very rare, very much appreciated. Thank you
Are there anymore videos like this one for other body parts?
more Biceps- please 🙏... is it possible to find out the make up of the biceps' muscle fibre type? IOW how slow/ fast should maximize hypertrophy? How many sets? how often per week? I have heard that calf muscles and biceps -being simple in lever construction - should be trained often throughout the week even let active rest days, so long as sets are low for maximum hypertrophy. I guess the theory goes around how biceps and calves are constantly under work throughout the day and adapt very quickly. I need a lot of constant stimulus to make them grow.
Let’s keep this playlist going
Dope, i was wrong about a few, and you confirmed what i have been feeling for years on what effectively activates different heads of my bicep.
Please keep these comming with every muscle group if you can.
I’ve taken all this knowledge in and now I’m going to “go faux myself.”
All jokes aside, I’ve been watching your content for the last 2 months and used your information to improve my workouts and my improvements are insane. Even women treat me differently now haha. Thanks mayne!
I’m 51 years old and have been working out for 35 years. That said, the best overall bicep builder is, believe it or not, neutral grip pull-ups.
I’d like an analysis to more exercice to be able to adapt the best solutions for a given set of equipment ( ie. dumbell + incline bench + pullup bar)
Mike Mentzer always said that concentration curls were great. Great video!
I was homeschooled and you should keep doing this!
4:28 , 5:55 Long head
5:30 , 6:10 Brach
6:25 Short head
Anyone who says your training arms wrong has no idea what their talking about. Like this guy.
Interesting about reverse being 2nd best for long head. I am doing ”relaxed wrist” in both supinate/pronated biceps exercises and it gets the bis much better since your forearm is not helping. So gonna do more reverse barbell curls with minimal wrist (brachio help).
And before the hate mail comes in; my comment was a Public Service Announcement to warn potential shoulder issues. I have/recovering from (rotator cuff tear), I am a HUGE RH supporter and have purchased and work his programs into mine. Peace out.