@@stephenwchang yup. Any ebook over $9.99. And for below $9.99, they take "only" 30%, BUT they also make me pay for "delivery" of the ebook, to the tune of 15 cents per megabyte. As my book has hundreds of pictures, it's 12MB, and thus I paid almost 2 dollars per copy when my book at $7.99. Therefore, I only made around 4 dollars per copy. On my website, it's now 15 dollars, and I make all 15. After looking around at other ebooks, I can honestly say that my book is probably worth 50-100 dollars in information. I see lots of little 20 page bullshit ebooks for 20 bucks. Mine is 200+ pages of dense yet digestible info. So I'm still comfortable selling it at $30 (with a 50% discount right now).
That's a good way to look at it. Matter of fact, this one comment has me reconsidering skipping cardio all the time. Maybe i should put 20 minutes daily towards cardio, for my heart's sake?
Oh damn! Geoffrey has Sean watching, and complementing, his videos! I knew my boy was goin places 👍 I've been subscribed to Sean for years. Also, i hate dedicated bicep work. I let pullups, pulldowns, and rows build my biceps. Been subscribed since under 500subs after finding some brilliant advice on Quora!
Regarding the V-taper, this is one thing the fitness industry doesn't really want you to know because it is largely genetic. I have always been a skinny bastard, but I am lucky to have a good shoulder-to-hip ratio. It's like a woman's hourglass figure - you either have it or you don't. There are things you can do to enhance it, but mostly it's just the luck of the draw.
If you train delts hard enough most guys should still be able to have wider shoulders then hips along with the long head of the tricep. So in a shirt you will still have a slight v taper, unless you just have enormous baby birthing hips.
Biceps are super good for climbing and wrestling and picking stuff up. Having strong biceps gives you a LOT of leeway and you can get away with stuff that you otherwise wouldn't. They also allow you to hug people super hard, which is better than being able to push super hard.
As someone who lifts 80 pound bags of concrete every day, your biceps will often be the first thing that wants to go. In terms of working in construction, in order of importance it usually comes down to back, grip strength, then biceps. Personally nothing else gets tired while working.
Could not agree more. Being strong across the elbow helps when you gotta pack sheets of 3/4 plywood, or 5/8 rock, or the many buckets of heavy shit involved in tile work for example.
Jeff cavaliers video on arms was so complicated. Just stick 1 or 2 tricep exercises at the end of push day and 1 or 2 bicep exercises at the end of pull day, job done.
After I read the title, I knew this was going to be about biceps. 😂 Funny that the single video I made about biceps training is also the #1 video on my channel. People love training biceps.....
@@Devou1s When I was a beginner way back in my teenage years, I trained arms 2-3 days a week. I didn’t know any better back then, and before long my arms were overdeveloped compared to some other parts of my body. I dialed back my arm training to once every other week as you actually also hit biceps & triceps to a decent degree in chest & back workouts, & it helped me balance out my physique and strength overall. My best advice to anyone (especially beginners) is to address any imbalances in your body first (something I refer to as “straightening your body before strengthening it”), and then focus on making any areas of weakness into your strengths following a balanced approach in your training. Geoffrey, myself, and others are always here to help answer any questions you may have as you get into your training, and we’re all happy to help out if you ever want it as this is why we do what we do. Wish you all the best Thomas, and let us know how you do as you make progress in your fitness journey. 💪👍
@@FitLabb Much appreciated and thanks for the tips and tricks. I'm starting pretty late with the fitness/strenght training game at 30 years of age. Got tired of the 'Netflix and chill' concept and decided to do something about it. Better late than never.
As a kid I was actually always most interested in forearms, although biceps were a close second. I didnt however even know people trained their hamstrings
@@skad2485 me too, I always wanted muscular and vascular forearms since I was like 8 or something, I remember some guys had insane vascular forearms, i used to compare mine to others , I didn't know it was genetics back then :D
Hey man thank you for your content. I like how you are a guy who cares more about teaching others rather than clout. In the future your channel will grow I believe but I know you don’t care a lot about that, you care more on making a difference and education to people who want to become better and smarter in training.
Growth would mostly be a way to reach and help more people. I'm already doing fine financially so don't really look at it like a "base of people to monetize" or anything like that.
just an unrelated thing to the video to say , but i wanna say your BOOK is the most amazing thing i have ever read or saw about fitness ! it just mind blowing how amazing it is actually ! and such a reference i go back to over and over again
After years of ignoring isolation exercises in favor of compound moves, I recently fell in love with biceps curls as I have shifted to a bodybuilding focus. Biceps curls are just damn fun! They are always last in my line up, after compound movements, extensions, raises, etc., when I am just totally gassed already. Then I get those last, eye bulging, vein popping, guttural groaning reps-- I curl. I curl because I love it. Also, Pantera.
Yup. Keep in mind it's an average, of course. But yea, some surprises, like the lats being kinda small. I guess they are wide and cover a large area, but kinda thin?
Agreed. 100% correct. I would also include pecs/chest in this list too. These two are way too much emphasized and are not much important. Interestingly, no competition lift depends directly upon these two. Snatch, CJ, squat, deadlift, press. None of these. As far as bench press is concerned, I don't consider it as a legit lift like aforementioned ones. Although it is a cornerstone in powerlifting, but it isn't freestanding like others.
Pecs add a lot to a physique, the olden days dudes who only pressed vertically look funny with their small chesticles. Why'd you refer to the chest/ pecs as two things? You mean like two pecs? They're one muscle group haha
@@rockyevans1584 no I don't mean two separate things, I meant it as in addition to that mentioned in the video. Pecs are important from bodybuilding and aesthetics viewpoint, but I still stand by my views from strength perspective as mentioned in above comment.
Great video once again! I guess rectus abdominis would be close 2nd after bicep brachii :) Both are nice but get ridiculous amounts of attention by the general public.
what I think is stupid a lot of times is they'll make what they call "arm videos" and focus only on curls. that's not arms... thats biceps. there's the triceps, brachialis and forearm muscles that get left out.
I'd argue that biceps play a decent role in grappling especially in the gi. There are situations where pulling with mostly the bicep and keeping your elbow forward is advantageous. The other sport I can think of is rock climbing maybe? IDK. TBH I don't really train biceps much except for injury prevention and even then its mostly reverse and hammer curls.
@@PauIdenino just certain situations - grappling is pretty dynamic in the sense you can't always be in optimal positions to use your back to pull or squeeze. One example I can think of is using the collar in top position (maybe for passing or whatever) sometimes requires you to keep your elbow in tight and curl with your bicep.
Biceps are important but back is more important for wrestling and climbing. Which is good bc most exercise that target the back will also train biceps to a lesser extent
2:00 TBH I think this size argument tends to get overblown. I saw a few graphics from Chris Beardsley showing that the biceps themselves are indeed small, but combined with the brachialis and brachioradialis are actually similar in volume to the triceps, pecs and lats. Of course this doesn't necessarily correlate to max size potential, but it did get me to reevaluate the conventional wisdom on upper body muscle size. I also tend to think that the biceps don't get worked as well from compound movements (especially since most form cues emphasize the back) than the triceps in presses. Funnily enough I actually think the lats are one of the most overrated muscles. This is partially because I personally just don't like the V-taper as much (preferring big traps, rear delts, erectors and even serratus), as well as the Beardsley/Henselmans graphics showing it's not as big as often thought. There's so much talk about involving the lats or "the legs of the upper body" in basically every upper body lift, from biasing or even completely isolating it in rows to treating it as a major driver of the bench press.
Biceps is used much in combat sports. When you do hook punches and when you are holding on to an opponent. It is also used in gymnastics and climbing but idk if that goes under the calestenics
@@yg78t76t7 sure, but that doesn't make biceps irrelevant. He has a point. Biceps are used more often than people think. But there's no need to obsess over them.
Tbh the back and the hips play more in the power of a strike, but I always thought that since my biceps were weaker I felt them more under duress. That's not to say that they are useless tho, but I'd say they do around 10% of the work in those sports, not to be neglected but not the top priority either
You can tell how important a muscle group is to athletic performance by hearing about professional athlete injuries. You hear lots of hamstring, quad, but you rarely ever hear bicep tear.
I do, but I’m the exception. I think I’m the only one I know of that can flex their triceps with a bent elbow(elbows pressed onto my lats) which personally I think is fucking cool hahaha
i think abs are most over rated, especially the concept of a shredded 6 pack = fitness ( no matter how they were made) He geoff why dont u get a set of batteries for the wall clock?? Great content, really loved ur how to get lean vidoe❤️❤️👍
Not true. Having a strong core and defined midsection usually means you have a good cardio health and you are strong/athletic. Having a pot bolly but being muscular is still out of shape.
I work the petrificus totalis muscles with wingardium leviosa, but I can't seem to form a mind-muscle connection... I'm guessing it's from not using my arms, but I'm not sure... Halp!!!
Imo just do high rep chin reps while occasionally going heavy on the barbell curl, unless you're some curl fanatic. Saves a lot of time and plus you get in some upper back work.
Most novices will only do a program if it has curls in there, which is a bigger reason to include them when you're programming for other people than what the curls will actually do for their physique.
Obviously I'm not a woman but the one muscle that always catches my attention is the biceps, especially when there's that huge vein popping off of it. Granted, that might be caused by more people out there having developed biceps and not much more. Also hard to notice the vtaper unless the shirt is really tight at the waist
How's my split? Monday-curls in squat rack Tuesday-Curls in squat rack Wednesday-curls In squat rack Thursday-curls in Squat rack Friday-curls in squat Rack Saturday-curls in squat rack Sunday-Petrificus Totalis day
Please take as constructive criticism but you might wanna look at how to manage the light in your videos. The lighting at the end of this one was pretty atrocious. Info was great though.
It is constructive, and you are right, I need to work on that. This year one of my goals is to make the content more polished, I'd love it if it didn't matter but...it does :)
Jeff Cavaliere could look more impressive without a constant focus on biceps training and a slightly higher bodyfat. But hey, while not the biggest muscle group, biceps sure are a big part of the marketing.
I recently was told by someone that "m8 you anatomically have a narrower hip compared to your shoulders, if you lost the weight you'd look really good" and kid you not that made me motivated enough to start recomping
The truth is a lot of people want to have big biceps because they like big biceps and what you said about legs and back is true but again a lot of people don't really care about putting on leg mass that much
Biceps is not a muscular group, elbow flexors( biceps+brachioradialis+brachialis+one small muscle that i forgot) are one. and is not a small muscle group. They are very important to climbing, grapling and carry things
I would argue 100% that it is the abs. There are countless "ab building" videos on youtube, they are every normies obsession. You literally don't even need to train abs to have an amazing physique if you want, it just means you might have to get to a slightly lower BF for them to pop. They are one of the only muscle groups that can be completely untrained on an otherwise exceptionally developed physique and not look out of place. Biceps matter, big biceps look awesome, especially if you want a "classic" looking physique, they are crucial for a bodybuilder. You can have biceps that are too small, but ab training is completely optional, which means the hyper focus on them 100% makes them the most overrated muscle group.
Could you make a video on the upright row man? Like the exercise which can be hugely beneficial if done properly? You did do a one on the behind the neck press (Klokov press)
My little brother has amazing genetics, way above average. He currently goes to the gym about 4 times a week. But before that, we used to have shitty weights in our basement that my little brother always used. All the MF did was BICEP CURLS. Probably lifted three days a week. In about 4 or 5 months, this man had really good biceps, they were huge. But he was lacking in everything else besides legs. And his physique was extremely disproportionate. It was relatively easier for him to get his physique more proportion ate, though he eats very recklessly and is probably around 20 to 25 percent body fat 2 years later. It's the only reason why I still have a slight ly better physique then him. The bicep is definitely the most overrated
Being a beginner lifter here I reduced my direct bicep work to 8 sets a week and that might be too much. I've added more compound work to my program and last 4 weeks have seen huge gains. I have also added a few daily calories to be at maintenance. Combined I am happy as shit, 170 pounds, getting stronger and I have my two daily glasses of wine and about 15% body fat.
@@mortsnerd5100 that's awesome. Everyone is different. Find what works for you and repeat it. I started doing curls today with bands with them being tied behind where I stand. Giving me resistance before I even start the movement Love it.
@@FitAfter50 Bands are great for curls and other isolation exercises. I use them for shoulders and prefer them to dumbbells. Try the reverse curls, they really hit your forearms as well as the biceps.
Agree! The AthleanX video was total nonsense w/ 22 days of training nothing but arms basically every single day, & Ryan’s video had some silly movements with WAY too much volume.
Ah in his defence, to be fair, he did say to *add* it to programs, so that it wasn't just arms. But yea...most "arm only" or "arm focused" programs are quite silly.
@@GVS I must have somehow missed him saying that. Thanks for pointing that out, but I still think the frequency of arm training was too high. Nobody really needs to train arms more than 1-2x per week max.
People love biceps cuz they are the easiest to train. As a beginner here(7-8 months atm) the only group I was confident training from day 1 was biceps. No effort whatsoever for muscle mind connection, movements come naturally (everybody and their mom cam execute a curl correctly if they get the proper weight so they don't throw it around). And most people want huge arms that get hugged by tshirts sleeves, but they don't know the triceps is mostly responsible for that (I only knew cuz my best buddies who are both lifters for 5+ years told me)
This is wrong about aesthetics, everybody notice good arms when you are sitting, standing etc,..., And yes every athlete train biceps because aesthetics. Every muscle is important. I think that chest is overrated, chest is irrelevant in every sport except powerlifting, only have place for aesthetics like biceps.
As he said, women will notice your general physique, which is basically your V-taper. Just like men notice a woman's figure, which is primarily waist-to-hip ratio. Your arms do not catch the eye like a nice V-taper will.
It's always been the bi's. Everybody wants big arms. The funny thing is if you're a natty you should want big arms, but not for the reasons you think. And none of the brilliant youtube experts have a clue how to get them. A natty will only get there genetically biggest arms if they first work on getting they're whole body to it's biggest. Get your squat, compound pull, and compound push to respectable poundages for reps and then you'll have some clay to carve and shape. To try to build arms first is like trying to build a house from the roof down.
Hey Geoff - always wondered... since calves are perhaps a larger muscle group than hamstrings... why does everyone train RDL / SLDL, and nobody every emphasize lower leg training?
Yes! You got Ed Coan's crack about biceps being ornamental in there. I did see somewhere another powerlifter pointed out that training biceps for the connective tissue strength was a good idea, though.
I have to dissent on the overall "just do your compounds" thing, just as every other dogmatic approach. A chain is only as strong as its weakest link: when I started out, almost for a year I tried to focus on getting stronger on my compounds: my back and legs literally exploded, yet my pecs, arms and shoulders didn't improved much at all; I also plateaued often, as my arms usually gave up before the rest. Once I started to include some arm isolation work I finally started to notice, after a matter of MONTHS and consistency, some visible improvements. I've also ditched away the bench press (which literally did nothing for my pecs even if my form was good and I lifted some decent weights) and I started doing rings pushup; long story short, my chest is now one of the best developed muscle in my body. That's all for saying that you have to find out what works best for you, and such a discovery might take a long time.
I actually don't even have bicep exercises in my split currently. Feel like they get enough work for now from rows and pulls and pretty much all my activity in the gym being carrying and moving weigths around.
1:24 I disagree. Shoulders and lats are definitely more important than biceps in regards to creating the V taper, but they do still play a part. Bigger, thicker arms can make your waist look narrower and thus improve your proportions.
about athleticism rock climbing i think and other climbing but also gymnastics, they have and need huge biceps compared to much else (but not from curls, straight arm strength) OH and archery! along with more importantly; traps and shoulders
4:43 What's this exercise called? I tried looking for "chest supported row" but all I'm seeing is people lying in the opposite direction on the incline. I tried it with an EZ bar - feels great 👍
Wait wait , so u'r telling me i am not gonna be an Athlete by doing my Biceps curl "Standing" instead of seated ? :O Woooo .. u got to be kidding me ! i thought all Athletes trains only biceps on their feet :O or why even do a Biceps curls on your feet ? when u can do them WITH your feet huh .. SUPER Athlete :D
100% agree. About calisthenics, your arms will grow even without any direct work, just go for volume on exercises like dips and chins rather than doing 3 sets to failure. I'm talking about doing 10 sets with 60% of your max reps
It's still available on Amazon, but I'm mostly selling it through my website now (as Amazon takes 65% of sales) www.amazon.com/SWEAT-Workouts-Exercises-Techniques-Everything-ebook/dp/B0838D5K8X
Its a weird thing I was thinking about while watching this. If you were ask anyone in a competitive sport, one muscle that comes to mind, i feel like alot of the times, biceps would be quite far from first. After training for a while + needing the most performance out of the sport, It becomes the somewhat close to least important muscle (Outside of pulling and holding movements). I'd imagine larger muscle groups would be at the top e.g chest, quads, glutes, lats. Comparatively, if you were to ask someone whos not very trained, I'd guess they'd say abs + biceps + chest, the most iconic muscles
Abs. I vote for abs to be removed from male beauty standards altogether and the overemphasis on abs replaced with an overemphasis on back. A lean ottermoder is “jacked” because he has deep abs while a 20% body fat jacked man is “fat” because his abs are hidden
Bicep is most important because it's visible the most in a shirt, and if it is impressive then it's obvious you workout. Tricep complements it too but I think people are generally more impressed by how far the biceps stands out from your arm. Other things are often not so obvious to normies, even when it's clear my traps and shoulders are popping they complement on my arm that is actual a body part that's a little lagging for me. So yea easy to see that the arms are usually most important unless, if your body fat is low and you are walking around (beach etc.) shirtless then the abs are of course number 1 most important without a doubt.
Such an easy question. Trained for months like a madman doing push-ups, dips and some hanging but never pulling = biceps. My biceps are non existant but people look at me really funny because I look large, thanks to delts, lats, pecs and triceps. IMO bicep training will take away from everything else, causing longer recovery times because of the overall strain on your body and it isn't needed for aesthetics. Fine tune them later but focusing full work outs in the beginning for pulling training... Not a fan.
while I agree with the primary arguments of this video, I think it misses how important bicep training can be when it comes to compound lifts where the biceps is not the intended muscle to train but nonetheless can be a limiting factor. biceps training can help strengthen the biceps so that it doesn't cause problems with other lifts. for example, when I do a lot of horizontal pressing my biceps can often become quite aggravated. elbow sleeves help, as does using a football bar for benching, but also doing direct bicep work on pull days helps give my biceps a little more gentle overload to help the muscle and tendons strengthen up to they can handle the weights of my push days. I also find that doing direct bicep work after my pulling can help to develop bicep strength and stamina which then translates to better pulling, meaning that my back is the limiting factor when doing pulls, not my biceps. since introducing direct biceps work, i've found both my bench and pullups have felt a lot better, which helps me to push myself harder.
For more curling options than you'll ever need (plus quite a bit of other useful info):
www.verityfit.com/product-page/sweat
@Aryan Sawhney yup. Not much to look at. But better than Amazon taking 65% of sales.
@@GVS they take 65%? Holy shit
@@stephenwchang yup. Any ebook over $9.99. And for below $9.99, they take "only" 30%, BUT they also make me pay for "delivery" of the ebook, to the tune of 15 cents per megabyte. As my book has hundreds of pictures, it's 12MB, and thus I paid almost 2 dollars per copy when my book at $7.99. Therefore, I only made around 4 dollars per copy.
On my website, it's now 15 dollars, and I make all 15. After looking around at other ebooks, I can honestly say that my book is probably worth 50-100 dollars in information. I see lots of little 20 page bullshit ebooks for 20 bucks. Mine is 200+ pages of dense yet digestible info. So I'm still comfortable selling it at $30 (with a 50% discount right now).
Most underrated being the heart
That's a good way to look at it. Matter of fact, this one comment has me reconsidering skipping cardio all the time. Maybe i should put 20 minutes daily towards cardio, for my heart's sake?
Truth
heart and lungs
@@1trillionviews516 Walk more.
TRUTH!
How do I forward this video to every novice lifter that exists.
Or at least every single guy who walks onto the beach with huge arms and tiny chicken legs. 😂
Oh damn! Geoffrey has Sean watching, and complementing, his videos! I knew my boy was goin places 👍 I've been subscribed to Sean for years.
Also, i hate dedicated bicep work. I let pullups, pulldowns, and rows build my biceps.
Been subscribed since under 500subs after finding some brilliant advice on Quora!
Just don't send it to Sean Nalewanyj, I hear his peak bicep is lagging
@@solrothactor I was thinking its a tossup between biceps and rectus abdominis for exactly the reasons you list.
@@FitLabb i love training legs, huge legs are the dopest shit ever
Regarding the V-taper, this is one thing the fitness industry doesn't really want you to know because it is largely genetic. I have always been a skinny bastard, but I am lucky to have a good shoulder-to-hip ratio. It's like a woman's hourglass figure - you either have it or you don't. There are things you can do to enhance it, but mostly it's just the luck of the draw.
Yup. Genetics cannot be "sold" and thus aren't talked about much.
Most people can still have a good V shape of they train lats very hard for years
If you train delts hard enough most guys should still be able to have wider shoulders then hips along with the long head of the tricep. So in a shirt you will still have a slight v taper, unless you just have enormous baby birthing hips.
It comes down to clavicle length, lol there is actually a surgery now a days to lengthen them
@@maximustime4888
I have enormous baby birthing hips
Biceps are super good for climbing and wrestling and picking stuff up.
Having strong biceps gives you a LOT of leeway and you can get away with stuff that you otherwise wouldn't. They also allow you to hug people super hard, which is better than being able to push super hard.
Last sentence OP
also can make you escape a poorly done armbar in BJJ. Helps with hooks and clinchwork in Muay Thai.
The moment you realize the Brachialis does all that but better.
brachialis is more important than biceps for climbing in my honest opinion, in most cases your arm is pronated rather than supinated
As someone who lifts 80 pound bags of concrete every day, your biceps will often be the first thing that wants to go. In terms of working in construction, in order of importance it usually comes down to back, grip strength, then biceps. Personally nothing else gets tired while working.
i would ad core and hammstrings...but yeah, you use your "pressing muscles" like 0,1% of time, it all posterior chain, biceps and delts
Could not agree more. Being strong across the elbow helps when you gotta pack sheets of 3/4 plywood, or 5/8 rock, or the many buckets of heavy shit involved in tile work for example.
Jeff cavaliers video on arms was so complicated. Just stick 1 or 2 tricep exercises at the end of push day and 1 or 2 bicep exercises at the end of pull day, job done.
Literally and if they’re lagging finish every workout with one drop set of both. That worked for me, now they’re my strongest point lol
They get worked a lot during basically all related lifts too
@@pringleaddict5827 which doesn't do much for their growth unless they're the limiting factor, which you definitely don't want
@@electricant55 ^ compound movements help general growth, but not isolated.
I would personally superset biceps with a push exercise and triceps with a pull exercise, so they don't get in the way of each other
Curling in the squat rack makes it more athletic
Triceps is twice the mass almost of the biceps, but “not as flexable” Ruhl had a big triceps but a monster biceps....good vid GVS!
Yea, when strangers say "show a muscle" that usually means flexing the bicep. Every time I show my glutes it's awkward for some reason.
@@GVS snacc
@@GVS Lmao imagine - “Hey man you’re jacked, can you flex for me real quick? Sure bro.
*proceeds to clench buttcheeks on his face*
@@tarunmishra2 Most bros: bench
GVS: clench
Triceps are way sexier than biceps too in my opinion.
I was obsessed with my biceps to the point that my curls are just as strong or stronger than my overhead press.
That's pretty amazing, actually.
That's actually how I was too lol. That's how I thought it was supposed to be.
Strict curl is on the rise if Nick's Strength and Power is any indication!
@@GVS he didn't say his OHP numbers. It may be a sad story
Tbf Biceps make your arms look huge from the front, so they aren't completely useless
'You cant chisel a pebble'
After I read the title, I knew this was going to be about biceps. 😂 Funny that the single video I made about biceps training is also the #1 video on my channel. People love training biceps.....
Yup. I can't really blame creators TOO much for creating what people want to see.
Used to be abs, now it's biceps. Let's make rhomboids great again.
@@GVS I was going to suggest the infraspinatus 😂
I'm a pure beginner to weightlifting (3 month in) and I do bicep curls twice a week.
@@Devou1s When I was a beginner way back in my teenage years, I trained arms 2-3 days a week. I didn’t know any better back then, and before long my arms were overdeveloped compared to some other parts of my body. I dialed back my arm training to once every other week as you actually also hit biceps & triceps to a decent degree in chest & back workouts, & it helped me balance out my physique and strength overall.
My best advice to anyone (especially beginners) is to address any imbalances in your body first (something I refer to as “straightening your body before strengthening it”), and then focus on making any areas of weakness into your strengths following a balanced approach in your training.
Geoffrey, myself, and others are always here to help answer any questions you may have as you get into your training, and we’re all happy to help out if you ever want it as this is why we do what we do. Wish you all the best Thomas, and let us know how you do as you make progress in your fitness journey. 💪👍
@@FitLabb Much appreciated and thanks for the tips and tricks. I'm starting pretty late with the fitness/strenght training game at 30 years of age. Got tired of the 'Netflix and chill' concept and decided to do something about it. Better late than never.
Under rated muscles: neck, hams, forearms
As a kid I was actually always most interested in forearms, although biceps were a close second. I didnt however even know people trained their hamstrings
@@skad2485 but you know now right?
@@its_james_fitness Yep
@@skad2485 me too, I always wanted muscular and vascular forearms since I was like 8 or something, I remember some guys had insane vascular forearms, i used to compare mine to others , I didn't know it was genetics back then :D
@@serpantinthewild I cant get that suoer vascular look running across the underside of my forearms either
Hey man thank you for your content. I like how you are a guy who cares more about teaching others rather than clout. In the future your channel will grow I believe but I know you don’t care a lot about that, you care more on making a difference and education to people who want to become better and smarter in training.
Growth would mostly be a way to reach and help more people. I'm already doing fine financially so don't really look at it like a "base of people to monetize" or anything like that.
I was yelling "biceps" out loud before they even finished the question 😂
just an unrelated thing to the video to say , but i wanna say your BOOK is the most amazing thing i have ever read or saw about fitness !
it just mind blowing how amazing it is actually ! and such a reference i go back to over and over again
Appreciate that :)
More books to come, on a lot of different topics, which I think you'll also like!
@@GVS Ofc , can't wait !
Hell yeah! SWEAT is awesome! 👍 I'll buy any book Geoffrey writes.
After years of ignoring isolation exercises in favor of compound moves, I recently fell in love with biceps curls as I have shifted to a bodybuilding focus. Biceps curls are just damn fun! They are always last in my line up, after compound movements, extensions, raises, etc., when I am just totally gassed already. Then I get those last, eye bulging, vein popping, guttural groaning reps-- I curl. I curl because I love it. Also, Pantera.
That muscle size figure is so interesting to study. I am surprised that delts are almost 1.5 times as large as the pecs!
Yup. Keep in mind it's an average, of course. But yea, some surprises, like the lats being kinda small. I guess they are wide and cover a large area, but kinda thin?
Forearms and triceps are the key to big arms.
No, i curl 60kg with clean technique on a normal barbell and that's why my arms are big
Triceps make your arms look big, biceps make them look jacked
Dawg those noises you threw in at 1:42 absolutely scared me shitless
Agreed. 100% correct. I would also include pecs/chest in this list too. These two are way too much emphasized and are not much important. Interestingly, no competition lift depends directly upon these two. Snatch, CJ, squat, deadlift, press. None of these. As far as bench press is concerned, I don't consider it as a legit lift like aforementioned ones. Although it is a cornerstone in powerlifting, but it isn't freestanding like others.
Pecs add a lot to a physique, the olden days dudes who only pressed vertically look funny with their small chesticles. Why'd you refer to the chest/ pecs as two things? You mean like two pecs? They're one muscle group haha
@@rockyevans1584 no I don't mean two separate things, I meant it as in addition to that mentioned in the video.
Pecs are important from bodybuilding and aesthetics viewpoint, but I still stand by my views from strength perspective as mentioned in above comment.
@@farhanhussain_ ah I see, I read that wrong.
Great video once again! I guess rectus abdominis would be close 2nd after bicep brachii :) Both are nice but get ridiculous amounts of attention by the general public.
Great vid again! You can make it to 50k-100k subs by the end of the year.
We'll see! I'm gaining ~900 a month so...something algorithmic would have to happen.
@@GVS a biceps video would do that
@@user-zk4dv2nx8k first time i see a ThreeDayaGrace commenting on a bodybuilding channel
what I think is stupid a lot of times is they'll make what they call "arm videos" and focus only on curls. that's not arms... thats biceps.
there's the triceps, brachialis and forearm muscles that get left out.
Same thing with the hamstrings when it comes to legs, always left out
I'd argue that biceps play a decent role in grappling especially in the gi. There are situations where pulling with mostly the bicep and keeping your elbow forward is advantageous. The other sport I can think of is rock climbing maybe? IDK. TBH I don't really train biceps much except for injury prevention and even then its mostly reverse and hammer curls.
Biceps are super useful in grappling. I've gotten away with so much bullshit by being able to pull hard with my biceps.
When would you only be able to pull with your biceps in grappling?
Edit: Sorry, mostly I mean
@@PauIdenino just certain situations - grappling is pretty dynamic in the sense you can't always be in optimal positions to use your back to pull or squeeze. One example I can think of is using the collar in top position (maybe for passing or whatever) sometimes requires you to keep your elbow in tight and curl with your bicep.
@@brodytrottier5031 That makes sense
Biceps are important but back is more important for wrestling and climbing. Which is good bc most exercise that target the back will also train biceps to a lesser extent
2:00 TBH I think this size argument tends to get overblown. I saw a few graphics from Chris Beardsley showing that the biceps themselves are indeed small, but combined with the brachialis and brachioradialis are actually similar in volume to the triceps, pecs and lats. Of course this doesn't necessarily correlate to max size potential, but it did get me to reevaluate the conventional wisdom on upper body muscle size. I also tend to think that the biceps don't get worked as well from compound movements (especially since most form cues emphasize the back) than the triceps in presses.
Funnily enough I actually think the lats are one of the most overrated muscles. This is partially because I personally just don't like the V-taper as much (preferring big traps, rear delts, erectors and even serratus), as well as the Beardsley/Henselmans graphics showing it's not as big as often thought. There's so much talk about involving the lats or "the legs of the upper body" in basically every upper body lift, from biasing or even completely isolating it in rows to treating it as a major driver of the bench press.
Why would you add the bracioradials into biceps size when it's part of the forearm...
Biceps is used much in combat sports. When you do hook punches and when you are holding on to an opponent. It is also used in gymnastics and climbing but idk if that goes under the calestenics
Lats are more important
@@yg78t76t7 sure, but that doesn't make biceps irrelevant. He has a point. Biceps are used more often than people think. But there's no need to obsess over them.
Tbh the back and the hips play more in the power of a strike, but I always thought that since my biceps were weaker I felt them more under duress.
That's not to say that they are useless tho, but I'd say they do around 10% of the work in those sports, not to be neglected but not the top priority either
I like how you don't advertise ur book in the middle of a video 👍
I thought it was going to be the Rectus Abdominis 😁
You can tell how important a muscle group is to athletic performance by hearing about professional athlete injuries. You hear lots of hamstring, quad, but you rarely ever hear bicep tear.
Actually bicep tears are very common, in lifting
How did I not realise your website was launched? Congrats on that!
When I do something awesome. I'm not gonna go around doing a tricep flex sir.
This guy gets it
I do, but I’m the exception. I think I’m the only one I know of that can flex their triceps with a bent elbow(elbows pressed onto my lats) which personally I think is fucking cool hahaha
i think abs are most over rated, especially the concept of a shredded 6 pack = fitness ( no matter how they were made)
He geoff why dont u get a set of batteries for the wall clock??
Great content, really loved ur how to get lean vidoe❤️❤️👍
Thanks :)
We don't use that clock really, it's just there to create comments for the algorithm.
I agree w u but in terms of athleticism core is rlly important
I hear you but it depends what you want. If you want to impress girls having some decent delts and abs is pretty much all you need
Not true. Having a strong core and defined midsection usually means you have a good cardio health and you are strong/athletic. Having a pot bolly but being muscular is still out of shape.
I work the petrificus totalis muscles with wingardium leviosa, but I can't seem to form a mind-muscle connection... I'm guessing it's from not using my arms, but I'm not sure... Halp!!!
One year later....alpha destiny made a whole video about Geoff's arms.
Bioneer channel review when?
Not sure, still a lot of his content to go through. I've read his entire book, though. Those kinds of videos take a really, really long time.
@@GVS +1 would love to see his channel review
@@GVS looking forward to that video
I agree, but in armwrestling biceps is one of most important muscles.
Ah, that's true! Forgot about that.
Im gonna mute youtube and play all ur vids lol
nice vid btw
Imo just do high rep chin reps while occasionally going heavy on the barbell curl, unless you're some curl fanatic. Saves a lot of time and plus you get in some upper back work.
But I need huge biceps. All my Gym Shark shirts are sleeveless.
Most novices will only do a program if it has curls in there, which is a bigger reason to include them when you're programming for other people than what the curls will actually do for their physique.
Gentlemen splits😁 video
Obviously I'm not a woman but the one muscle that always catches my attention is the biceps, especially when there's that huge vein popping off of it. Granted, that might be caused by more people out there having developed biceps and not much more. Also hard to notice the vtaper unless the shirt is really tight at the waist
Oh shoot I remember you from Quora, great video
Welcome to my RUclips channel, most of my effort goes in here actually, maybe 5% of my work into Quora haha
How's my split?
Monday-curls in squat rack
Tuesday-Curls in squat rack
Wednesday-curls In squat rack
Thursday-curls in Squat rack
Friday-curls in squat Rack
Saturday-curls in squat rack
Sunday-Petrificus Totalis day
Pretty solid, maybe can do some squats in the curl rack as well.
Im gonna predict biceps, might be wrong
Edit: lol I was right
Please take as constructive criticism but you might wanna look at how to manage the light in your videos. The lighting at the end of this one was pretty atrocious. Info was great though.
It is constructive, and you are right, I need to work on that. This year one of my goals is to make the content more polished, I'd love it if it didn't matter but...it does :)
A living proof of this is Chris Bumstead: his biceps, if seen from the front, are basically flat, but his flow is so perfect that it doesn't matter.
Jeff Cavaliere could look more impressive without a constant focus on biceps training and a slightly higher bodyfat. But hey, while not the biggest muscle group, biceps sure are a big part of the marketing.
For some reason he has an obsession with his biceps and being ripped.
I recently was told by someone that "m8 you anatomically have a narrower hip compared to your shoulders, if you lost the weight you'd look really good" and kid you not that made me motivated enough to start recomping
Hahaha that's awesome.
The truth is a lot of people want to have big biceps because they like big biceps and what you said about legs and back is true but again a lot of people don't really care about putting on leg mass that much
Excellent video! most people at the gym use such crappy form curling they might as well skip biceps anyway. Love the phone a friend Ryan ;-)
Biceps is not a muscular group, elbow flexors( biceps+brachioradialis+brachialis+one small muscle that i forgot) are one. and is not a small muscle group. They are very important to climbing, grapling and carry things
Pecs are overrated too lol giving people the square/spider physique because people ignore the delts & back for pec day
I would argue 100% that it is the abs. There are countless "ab building" videos on youtube, they are every normies obsession. You literally don't even need to train abs to have an amazing physique if you want, it just means you might have to get to a slightly lower BF for them to pop. They are one of the only muscle groups that can be completely untrained on an otherwise exceptionally developed physique and not look out of place. Biceps matter, big biceps look awesome, especially if you want a "classic" looking physique, they are crucial for a bodybuilder. You can have biceps that are too small, but ab training is completely optional, which means the hyper focus on them 100% makes them the most overrated muscle group.
Could you make a video on the upright row man? Like the exercise which can be hugely beneficial if done properly? You did do a one on the behind the neck press (Klokov press)
Sure, can add it to the list!
My little brother has amazing genetics, way above average. He currently goes to the gym about 4 times a week. But before that, we used to have shitty weights in our basement that my little brother always used. All the MF did was BICEP CURLS. Probably lifted three days a week. In about 4 or 5 months, this man had really good biceps, they were huge. But he was lacking in everything else besides legs. And his physique was extremely disproportionate. It was relatively easier for him to get his physique more proportion ate, though he eats very recklessly and is probably around 20 to 25 percent body fat 2 years later. It's the only reason why I still have a slight ly better physique then him. The bicep is definitely the most overrated
Geoffrey, let's talk about triceps. Do you think that lacking of triceps limit your bench press?
For me, no. For some, maybe.
Curls for the gurls
Being a beginner lifter here I reduced my direct bicep work to 8 sets a week and that might be too much. I've added more compound work to my program and last 4 weeks have seen huge gains. I have also added a few daily calories to be at maintenance. Combined I am happy as shit, 170 pounds, getting stronger and I have my two daily glasses of wine and about 15% body fat.
The only direct bicep work I do is 3 sets of reverse EZ-bar curls.
@@mortsnerd5100 that's awesome. Everyone is different. Find what works for you and repeat it.
I started doing curls today with bands with them being tied behind where I stand. Giving me resistance before I even start the movement
Love it.
@@FitAfter50 Bands are great for curls and other isolation exercises. I use them for shoulders and prefer them to dumbbells. Try the reverse curls, they really hit your forearms as well as the biceps.
Even your calves look more aesthetic than biceps
Curls for the girls slander?!?! Let’s just pretend this video didn’t happen and to not upset our lord and savior Dom Mazzetti 💪🏾
Agree! The AthleanX video was total nonsense w/ 22 days of training nothing but arms basically every single day, & Ryan’s video had some silly movements with WAY too much volume.
Ah in his defence, to be fair, he did say to *add* it to programs, so that it wasn't just arms. But yea...most "arm only" or "arm focused" programs are quite silly.
@@GVS I must have somehow missed him saying that. Thanks for pointing that out, but I still think the frequency of arm training was too high. Nobody really needs to train arms more than 1-2x per week max.
well said, Athlean X is Useless Gimmick X with arm programs for 80 dollars 🤪
Lol so according to two of you, trainers should 'never' sell or teach specialisation programs
@@Msreesaranyan boy do I have a sartorius specialization program to sell you!
The truth is that if you want bigger arms focus more on triceps. Biceps are really overatted. It's just for flexing
Facts.
Always noted this while training. Quora brought me here man, love your content.
People love biceps cuz they are the easiest to train. As a beginner here(7-8 months atm) the only group I was confident training from day 1 was biceps. No effort whatsoever for muscle mind connection, movements come naturally (everybody and their mom cam execute a curl correctly if they get the proper weight so they don't throw it around). And most people want huge arms that get hugged by tshirts sleeves, but they don't know the triceps is mostly responsible for that (I only knew cuz my best buddies who are both lifters for 5+ years told me)
This is wrong about aesthetics, everybody notice good arms when you are sitting, standing etc,..., And yes every athlete train biceps because aesthetics. Every muscle is important. I think that chest is overrated, chest is irrelevant in every sport except powerlifting, only have place for aesthetics like biceps.
Aesthetics are obviously individual, so you are welcome to disagree, this video is opinion, not fact.
As he said, women will notice your general physique, which is basically your V-taper. Just like men notice a woman's figure, which is primarily waist-to-hip ratio. Your arms do not catch the eye like a nice V-taper will.
It's always been the bi's. Everybody wants big arms. The funny thing is if you're a natty you should want big arms, but not for the reasons you think. And none of the brilliant youtube experts have a clue how to get them. A natty will only get there genetically biggest arms if they first work on getting they're whole body to it's biggest. Get your squat, compound pull, and compound push to respectable poundages for reps and then you'll have some clay to carve and shape. To try to build arms first is like trying to build a house from the roof down.
Hey Geoff - always wondered... since calves are perhaps a larger muscle group than hamstrings... why does everyone train RDL / SLDL, and nobody every emphasize lower leg training?
Because they dont grow much
Calves don't grow
And no, most people neglect hamstrings as well, this comment was a bad comparison
My biceps seem to just grow with the rest of my body despite never actually training them lol
They work for stability of a lot of compound movements
geez that sound effect at 1:39 scared me :)
i love the humiston/cavalier slander, LOVE IT😂😂😂
I haven't done a bicep isolation exercise in years, and sit comfortably at 16".
Yes! You got Ed Coan's crack about biceps being ornamental in there.
I did see somewhere another powerlifter pointed out that training biceps for the connective tissue strength was a good idea, though.
I think you'll like today's video :)
I have to dissent on the overall "just do your compounds" thing, just as every other dogmatic approach.
A chain is only as strong as its weakest link: when I started out, almost for a year I tried to focus on getting stronger on my compounds: my back and legs literally exploded, yet my pecs, arms and shoulders didn't improved much at all; I also plateaued often, as my arms usually gave up before the rest.
Once I started to include some arm isolation work I finally started to notice, after a matter of MONTHS and consistency, some visible improvements.
I've also ditched away the bench press (which literally did nothing for my pecs even if my form was good and I lifted some decent weights) and I started doing rings pushup; long story short, my chest is now one of the best developed muscle in my body.
That's all for saying that you have to find out what works best for you, and such a discovery might take a long time.
I actually don't even have bicep exercises in my split currently. Feel like they get enough work for now from rows and pulls and pretty much all my activity in the gym being carrying and moving weigths around.
1:24 I disagree. Shoulders and lats are definitely more important than biceps in regards to creating the V taper, but they do still play a part. Bigger, thicker arms can make your waist look narrower and thus improve your proportions.
Then focus on triceps
Lots of guys forget that their triceps and brachialis add to the thickness of their profile.
about athleticism
rock climbing i think and other climbing
but also gymnastics, they have and need huge biceps compared to much else (but not from curls, straight arm strength)
OH and archery! along with more importantly; traps and shoulders
i don’t think i’ve ever had a bicep day in my entire life
4:43 What's this exercise called? I tried looking for "chest supported row" but all I'm seeing is people lying in the opposite direction on the incline.
I tried it with an EZ bar - feels great 👍
Helms row.. I did a full video a while back I think, can check that out.
@@GVS Thanks 👊
Wait wait , so u'r telling me i am not gonna be an Athlete by doing my Biceps curl "Standing" instead of seated ? :O Woooo .. u got to be kidding me !
i thought all Athletes trains only biceps on their feet :O
or why even do a Biceps curls on your feet ? when u can do them WITH your feet huh .. SUPER Athlete :D
#hardcore
100% agree. About calisthenics, your arms will grow even without any direct work, just go for volume on exercises like dips and chins rather than doing 3 sets to failure.
I'm talking about doing 10 sets with 60% of your max reps
They won't grow for long just doing compounds, and if they do it will be at the expense of the development of the larger muscles
You need hella biceps in wrestling and boxing, especially wrestling
Is your book available on kindle?
It's still available on Amazon, but I'm mostly selling it through my website now (as Amazon takes 65% of sales)
www.amazon.com/SWEAT-Workouts-Exercises-Techniques-Everything-ebook/dp/B0838D5K8X
Its a weird thing I was thinking about while watching this. If you were ask anyone in a competitive sport, one muscle that comes to mind, i feel like alot of the times, biceps would be quite far from first. After training for a while + needing the most performance out of the sport, It becomes the somewhat close to least important muscle (Outside of pulling and holding movements). I'd imagine larger muscle groups would be at the top e.g chest, quads, glutes, lats. Comparatively, if you were to ask someone whos not very trained, I'd guess they'd say abs + biceps + chest, the most iconic muscles
Abs. I vote for abs to be removed from male beauty standards altogether and the overemphasis on abs replaced with an overemphasis on back. A lean ottermoder is “jacked” because he has deep abs while a 20% body fat jacked man is “fat” because his abs are hidden
This is like a muscle red pill, but I still love me my curls
NH has entered the chat
Are the biceps half the size of the triceps, or the... biceps + brachialis?
I do bicep curls when I am too tired to do anything else.
Bicep is most important because it's visible the most in a shirt, and if it is impressive then it's obvious you workout. Tricep complements it too but I think people are generally more impressed by how far the biceps stands out from your arm. Other things are often not so obvious to normies, even when it's clear my traps and shoulders are popping they complement on my arm that is actual a body part that's a little lagging for me. So yea easy to see that the arms are usually most important unless, if your body fat is low and you are walking around (beach etc.) shirtless then the abs are of course number 1 most important without a doubt.
I only do 6 sets per week for biceps. I don’t care about having the flashy body. I like to look weaker than I actually am.
Such an easy question. Trained for months like a madman doing push-ups, dips and some hanging but never pulling = biceps. My biceps are non existant but people look at me really funny because I look large, thanks to delts, lats, pecs and triceps.
IMO bicep training will take away from everything else, causing longer recovery times because of the overall strain on your body and it isn't needed for aesthetics. Fine tune them later but focusing full work outs in the beginning for pulling training... Not a fan.
wtf, I just started my 6 week specialization cycle for biceps
my biceps are small though 😞 maybe cos i didnt grow that bicep obsession when i started training. but now its something i need to improve on
If it's genuinely a weakness, of course curls are probably the prescription.
They are very important in wrestling too
Arm wrestlers while watching this: "👁👄👁are you sure about that?"
Biceps don't even help in arm wrestling
while I agree with the primary arguments of this video, I think it misses how important bicep training can be when it comes to compound lifts where the biceps is not the intended muscle to train but nonetheless can be a limiting factor. biceps training can help strengthen the biceps so that it doesn't cause problems with other lifts.
for example, when I do a lot of horizontal pressing my biceps can often become quite aggravated. elbow sleeves help, as does using a football bar for benching, but also doing direct bicep work on pull days helps give my biceps a little more gentle overload to help the muscle and tendons strengthen up to they can handle the weights of my push days.
I also find that doing direct bicep work after my pulling can help to develop bicep strength and stamina which then translates to better pulling, meaning that my back is the limiting factor when doing pulls, not my biceps.
since introducing direct biceps work, i've found both my bench and pullups have felt a lot better, which helps me to push myself harder.
When are u going to upload the video on insulin sensitivity
Dunno, it's on the video list, but it's a long list (like 500-1000 videos)
@@GVS ok