Hey Ben, I just wanted to thank you for all your tips and videos. They really changed the way I train. I wish I could train like this since the beginning. After watching many videos with you I see how many mistakes I made and that by applying details I can completely change my muscle development. Cheers from Poland.
hey man same i'm about to turn 18 and been in the gym around 7 months glad i'm getting in early and learning all these proper ways to perform exercises.
of all the bodybuilding guys on youtube, this guy just gives you straight useful knowledge, always good videos, cant believe theres not more people watching
I love barbells for my biceps. But then again, I always focus on keeping my elbows in and working on the correct plain, just like Ben described here.
10 лет назад+1
Instead of dumbells, I use two really thick chains, about 6 feet in length and each weighing 35 lbs, which I double up for curls and other things such as tricep presses. I'll be applying what you've pointed out to the manner in which I use these chains from now on! Thanks for this professional advise, Ben!
Best trainer and fitness channel on you tube IMO. Starting the mi40 this week. A lot of my training is based off of his advice, Hope to get the c.e.p soon thanks ben!
straight bar in wide grip, ez curl bar short grip, hammer curls , all 3 train difrent muscle i biceps training. We ALL just need to learnt more and more how it work as Ben is showing and learning us. and what BPac is showing is always good , and better for grow. Ben is The Master :D
Great video Bpak. You've taught us alot about what the actual fully stretched and contracted versions of muscles look like. But I'm still lost on the shoulders. I do my military press, side, front, and rear raises. But I don't know what a fully shortened shoulder ACTUALLY looks like. A video would be greatly appreciated. Thanks.
Great info Ben. So what are some examples other than dumbbell curls and cable curls that we can utilize to make sure we are supinated the wrists/hands?
Ben is the best. Go to any gym and watch 99% of people doing the same thing. They are never holding for the static contraction or using slow negatives. These both are stronger than the positive and very very few people utilize their top two strengths. Think King Tut (time under tension)
Ben, supination of the wrist while holding a dumbell is not enough to work and develop the supinating aspect of the biceps muscle. Why not? Because there is no work being done in order to supinate while curling. We do see a change of shape (peaking) of the biceps, but that's not due to performing work in supination, just like making it peak by supinating with an empty hand does no work sufficient for growth. There is no resistance therefore there is nothing to work against - the dumbell just rotates freely without load, only inertia (polar moment of inertia to be accurate). You could compare it to bringing one end of a pulldown bar more than the other end while doing pulldowns - that creates no extra work felt by the cable and weight stack. All the work is experienced by the biceps as we curl, not by supinating. There may be some minor interplay between biceps functions but there is definitely little or no work of value being done to supinate. In order to add resistance to the rotation (supination) aspect we should grip the dumbell offset towards the thumb, or even create an asymmetrically loaded dumbell with less weight at the thumb end. There is also value to be had by supinating a dumbell like this without actually curling it. I know you know all this and I'm guessing you left it out to keep the vid short.
Not for nothing but ben has some of rhe weakest arms amongst the top pro's out there he doesn't seem to be growing for the arnold idk im still a fan regardless just my thoughts
Hey Ben, I just wanted to thank you for all your tips and videos. They really changed the way I train. I wish I could train like this since the beginning. After watching many videos with you I see how many mistakes I made and that by applying details I can completely change my muscle development. Cheers from Poland.
hey man same i'm about to turn 18 and been in the gym around 7 months glad i'm getting in early and learning all these proper ways to perform exercises.
You should also check out athlean x RUclips channel, jeff cavillere is very knowledgeable
of all the bodybuilding guys on youtube, this guy just gives you straight useful knowledge, always good videos, cant believe theres not more people watching
facts
Your videos have been helping a lot, I've already noticed my chest getting fuller. Thanks Ben!
I love barbells for my biceps. But then again, I always focus on keeping my elbows in and working on the correct plain, just like Ben described here.
Instead of dumbells, I use two really thick chains, about 6 feet in length and each weighing 35 lbs, which I double up for curls and other things such as tricep presses. I'll be applying what you've pointed out to the manner in which I use these chains from now on! Thanks for this professional advise, Ben!
Hey Ben, great video. My question is: What do you think about reverse bicep curls and hammer curls?
GoesByFooty Forearm exercises.
Best trainer and fitness channel on you tube IMO.
Starting the mi40 this week. A lot of my training is based off of his advice,
Hope to get the c.e.p soon thanks ben!
Thanks, Ben. I have learned quite a few things while reading your articles, and watching your videos. Keep up the good work, Hero.
Ben needs more subscribers. He will get them if he keeps posting consistently like this
straight bar in wide grip, ez curl bar short grip, hammer curls , all 3 train difrent muscle i biceps training. We ALL just need to learnt more and more how it work as Ben is showing and learning us. and what BPac is showing is always good , and better for grow. Ben is The Master :D
deeply grateful!
More love for ya with every damn video, Ben! Thanks a million, brother!
Great video Bpak. You've taught us alot about what the actual fully stretched and contracted versions of muscles look like. But I'm still lost on the shoulders. I do my military press, side, front, and rear raises. But I don't know what a fully shortened shoulder ACTUALLY looks like. A video would be greatly appreciated. Thanks.
thanks ben, awesome video, you always give me motivation
Great advice
Bens most relaxed video
Great info Ben. So what are some examples other than dumbbell curls and cable curls that we can utilize to make sure we are supinated the wrists/hands?
DUDE love your knowledge...
He's right. I switched to barbells for a few months and my biceps actually shrinked a bit.
I love that shirt
What do you think about biceps curl with a reverse grip ? (palms facing down)
Is it worth doing ?
Ben is the best. Go to any gym and watch 99% of people doing the same thing. They are never holding for the static contraction or using slow negatives. These both are stronger than the positive and very very few people utilize their top two strengths. Think King Tut (time under tension)
Do a forearm video please.
Good dude , no doubt
Please release update and new video.
Ben, supination of the wrist while holding a dumbell is not enough to work and develop the supinating aspect of the biceps muscle. Why not? Because there is no work being done in order to supinate while curling. We do see a change of shape (peaking) of the biceps, but that's not due to performing work in supination, just like making it peak by supinating with an empty hand does no work sufficient for growth. There is no resistance therefore there is nothing to work against - the dumbell just rotates freely without load, only inertia (polar moment of inertia to be accurate). You could compare it to bringing one end of a pulldown bar more than the other end while doing pulldowns - that creates no extra work felt by the cable and weight stack. All the work is experienced by the biceps as we curl, not by supinating. There may be some minor interplay between biceps functions but there is definitely little or no work of value being done to supinate. In order to add resistance to the rotation (supination) aspect we should grip the dumbell offset towards the thumb, or even create an asymmetrically loaded dumbell with less weight at the thumb end. There is also value to be had by supinating a dumbell like this without actually curling it. I know you know all this and I'm guessing you left it out to keep the vid short.
wouldnt a gaspari bar fix that problem you can supinate with a barbell with that bar so you could do barbell curls and supinate.
it's already more info than mike chang's "Killer mass building bicep workout"
This BRO SCIENCE is tooo much
Smart Guy:)
🙏
no olympia for ben even this year?
growing for the 2015 arnold
Xavi Bob Doesn't look like he's growing, more like shrinking
Is it me or did Ben get a lot smaller then he used to be.
Ben off gear for a bit?
what i was thinking also, smallest i've ever seen him. He didn't compete this year, maybe recovering from injuries
make sense..!! no non sense..!!
That is more of a forearm workout then biceps. So if you do it for biceps you are wasting your time
Not for nothing but ben has some of rhe weakest arms amongst the top pro's out there he doesn't seem to be growing for the arnold idk im still a fan regardless just my thoughts