@@jimperry4420 Yes. He and Brian both have very kind eyes and demeanors. Pretty sure Brian would eat me whole, and then apologize for his lack of self-control. 😂
I hope this series continues until all muscle groups are covered. The episodes are very informative and very useful in order to create a good training program. Thank you doctor, keep it up!
The lamest joke ever. Men with extra body hair have much more testosterone, last longer and are the best lovers. And behind the keyboard it's easy to talk smak, isn't it?
proper form on barbell curl demonstrated at 8:54. Note that this turns curls into a full body movement, involving calves, back, neck. very functional!!!
@@TheAlexmercer360batmanfan I'd like to agree but the word "functional" is slippery. If you're exercising, you presumably have some kind of reason for doing it. If the exercise is well suited to your abilities and your goals, it is a "functional" exercise for you.
Take care of your biceps tendons. The big one inside the elbow can get inflammation/overuse and that inflammation (or whatever it is) messes up upper body workouts pretty badly. As the Hairy Wise Man says: take care of your connective tissue. Don't go crazy with weights and/or volume unless it's well planned.
Caelan Baker idk, but I think this is pretty common. I also only ever feel it in the lower portion of my bicep and the tendon. While I am lifting il get a burn in the entire muscle but the soreness in the next few days is limited to the distal part of the muscle.
Brilliant communicator, and incredibly generous with your expertise. Thanks Dr Mike. Loving using your programing template for physique. Worth every penny
This is insane... I started watching your hypertrophy guide today and was thinking "man why isn't there any video for biceps" and now it's here... Also thanks for the information, I appreciate the work put into this.
You can load up on hammer curls pretty heavy, especially cross-body hammer curls. If you are an intermediate to advanced lifter doing hammer curls, you probably picked the heaviest dumbbells in your gym. Perfect demonstration lol
When Calculating the volume of work done, superset is equivalent to multiple sets..?? If I do 3 supersets of 3 exercise is it equivalent of doing 9 normal sets or 3 normal sets with more intensity.. Please give a clarification..??
It appears as if it's a matter of his form in doing the motion, compromising the isolation of the biceps in order to get it up to his eye level. Part of the way through the curls, he compensates by leaning back, tucking his chin down and activating his shoulders (i.e., incorporating some shoulder raise) to get the bar up to his eyes.
With training 4-5 sets to failure on pullups, I figure my biceps likely cannot handle too much more anyway, but, I do throw in a set or two to failure on curls at the end (meaning after shoulders and even traps/shurgs) 'just because'! (I figure as long as I can gain at least a rep every 5-6 days with a given weight, I am getting stronger!) My almost 59 year old self now seems to do better with at least 4 and sometimes 5 days off between upper body workouts--sprinting on the treadmill twice a week via sprint intervals likely does not exactly help with speeding recovery as well)
Why tell us to check our ego and use less weight if you're gonna show Marissa doing partial hammer curls? Not one of her reps were full ROM. Not even trying to hate, I love all the JTS content. I'm also a big believer in partials/cheat curls, but the way she performed the movement was contradictory to what you were saying.
Question regarding all muscle groups. If maintenance is so low shouldn't you just do maintenance while cutting? Any benefit to doing any more while cutting? Like maintaining more muscle?
For those who don't have time to do 25 sets of curls(which is a waste of time) compound movements are the best use of time. Rows, pull-ups with weight if possible, farmers carrys all for me are more effective than curls. Farmers carry may be the most underrated exercise in the gym because it works grip, arms, back, conditioning all at once. Amd once I started adding strongman movements I really started growing.
Bicep curls are to high and using front deltoids keep shoulders back and should be done on elbow bend and squeeze,the muscle and done using different angles and hand posistiin a small muscle also do not need so many sets
Are you going to make any series on injuries. I want one for shoulder , i can't lift much because I had incredible pain in middle of lateral and rear delt. It would really help me and possibly others.
Barbell Medicine have a good general injury protocol. Try exercise substitutions from closest to farthest away from the parent exercise until you find one you can perform pain free. You than train pain free and try to climb back up that exercise tree until you get back to the original exercise without pain. Austin Baraki then suggests training around 70% of e1RM for rehab. That would be a weight you can do 10-12 max. Accumulate non-excessive volume in sets of 5, do 3-7 sets. I could handle 7 sets of 5 at bench press with a conservative weight while rehabbing fine with a strict super-arched technique to get back up.
lol smh at such technical terms being used for a simple activity as.......picking heavy objects up and putting them down. lmao y'all talk as if you're scientists.
If you found the terms here too technical, why are you even commenting on a video that's on a channel that's all about getting technical about lifting? Go find some low-brow bro-scientists you can make fun of people who know technical terms with...
Max Meijerink i guarantee you that 1 of 3 things happened. 1) you incorrectly interpreted the information 2) you aren't used to doing nearly that much work and you rushed up to the max recommendation 3) you aren't eating/sleeping enough They've said before that most people don't need to start keeping single parts in maintenance while worming on others till like 8+ years of hard training.
Grant Brown well no i did all recommendations, maybe I slammed up the weight to much. But on other hand, the thing is that I only hitted failure the last week of my 5 week program. Furthermore, I ate isocaloric and I slept 8-10 hours à night. So, yea I think it is just because of the last week maybe.
Well I do not understand why it takes me 3 hours and so much effort. I do whole body 3 times. It al goes ok but romanian deadlift twice and lunges are the only two things that make me feel dead. The rest is ok sustainable. So, maybe I should change those? Like maybe machine squat as third volume excersise for legs and 1 time a week a deadlift?
Max Meijerink well most people would have trouble fitting as much work as they could possibly do for their entire body into 3 days. You may want to add a 4th.
I trust your information as I find your videos helpful to my training, but don’t you think 20-26 sets per week is excessive? If I train biceps twice a week in a push pull legs or whatever, that would mean I'm hitting them about 12 sets per workout, so like 4 sets of 3. Isn't that a lot for biceps?
my biceps are growing but just don’t seem to get stronger. I mainly do barbell curls (normal, wide and narrow) ~ 6-12 reps. And dumbell curls around 10-15 reps. 2/3 times a week. Idk lol.
So if i do less than 8 reps in each set of Biceps Curls then that means i have to lower the weight until i can do 8-15 in each set? I can go heavy on a certain weight but the range is usually 4-9.
Are hammer curls considered a set for bicep isolation? Or is it more forearms? Like if I do underhand bet over rows I will do hammer curls for bicep isolation
My biceps get sore so quickly always been a week area have been incorporating this now I can feel my muscles contract. The third about about shoulder extension helped slow when preforming a curl
I know he’s a legitimate source of information but it bothers me that he’s juiced up even though he was beyond average and competed while being natural in powerlifting. The info, the research all of it, is it relevant for drug free lifters?
the vast majority of research is done on untrained individuals, so they are most definitely drug free. even outside of that, what is and isn't effective training doesn't change much (if at all) whether you're natural or enhanced
He’s too bubbly for his frame lol. Such an intimidating looking man with such a welcoming and articulate voice.
The correct way to carry your mass.
@Becoming Godsize Says the guy with a Backstreet Boys in their playlist.
Reminds me of Brian Shaw.
@@jimperry4420 Yes. He and Brian both have very kind eyes and demeanors.
Pretty sure Brian would eat me whole, and then apologize for his lack of self-control. 😂
Hence Dr.
I hope this series continues until all muscle groups are covered. The episodes are very informative and very useful in order to create a good training program.
Thank you doctor, keep it up!
Thanks. There are new videos coming out on this each of the next 6 weeks.
Juggernaut Training Systems Wonderful!
I just hope they come out during my lifetime!
chest hair hypertrophy guide please.
Beer
Pluck with tongs
Be an Arab Muslim like me and you get a lot
The lamest joke ever. Men with extra body hair have much more testosterone, last longer and are the best lovers. And behind the keyboard it's easy to talk smak, isn't it?
@@realanthonyrich Yeah, so that's why we're asking for a guide, so you can help out the problems you're having :D
Love these hypertrophy guide series guys, thanks a lot!
7:35 if you think I won't completely throw my pulling workout that week in the trash for some decent bicep gains the day before then you are mistaken
Also.. nice half reps by Marinda, but didn't you just say full ROM ?
Consistent and safety come first
5 Pillars of Biceps Curl next pls
proper form on barbell curl demonstrated at 8:54. Note that this turns curls into a full body movement, involving calves, back, neck. very functional!!!
George Locke underrated comment
These are called Dom Mazzetti high pulls. Perfect way to throw in some biceps to your glute work.
That very functional bit is a golden satire, but I must say, functionality of exercises is actually a very valid and very important point.
@@TheAlexmercer360batmanfan I'd like to agree but the word "functional" is slippery. If you're exercising, you presumably have some kind of reason for doing it. If the exercise is well suited to your abilities and your goals, it is a "functional" exercise for you.
It's called a mechanical dropset and is fine if performed safely. My god fitness has changed a lot in 2 years
These guides are awesome! Thanks Dr. Mike, I love you ❤ ❤ ❤ ❤
Best bicep exercise for me is incline bicep curls.
Hit that like button before the video even started! Thanks
Max Aita shaking his head at 6:27 is the best part of this video 🤣
rear delts and side delts please
tren
Goat T
ruclips.net/video/K934AW5p8x4/видео.html
YES PLEASE!
ask and you shall receive!
australian rows and pike push ups or hand stand
Take care of your biceps tendons. The big one inside the elbow can get inflammation/overuse and that inflammation (or whatever it is) messes up upper body workouts pretty badly.
As the Hairy Wise Man says: take care of your connective tissue. Don't go crazy with weights and/or volume unless it's well planned.
Max was REAAAALLY enjoying watching Mike curl
I literally binge watch channel instead of Netflix. Thanks for the amazing content gents
I would take a Netflix subscription to watch this guy talk.
Is it true chocolate goes straight to the biceps?
Great question
This series is the best. It really helps me a lot with my fitness goals despite my AC joint separation injury. Thank you, Dr. Mike!
Highly informative and straight to the point! Curls for girlssss!
Why do i feel most bicep exercises solely in my bicep tendon?? What can I fix???
Caelan Baker idk, but I think this is pretty common. I also only ever feel it in the lower portion of my bicep and the tendon. While I am lifting il get a burn in the entire muscle but the soreness in the next few days is limited to the distal part of the muscle.
Yo her hammer curls were so bad
Brilliant communicator, and incredibly generous with your expertise. Thanks Dr Mike. Loving using your programing template for physique. Worth every penny
HELL YEA BEEN WAITING FO THIS
cant wait the side delt guide
This is insane... I started watching your hypertrophy guide today and was thinking "man why isn't there any video for biceps" and now it's here... Also thanks for the information, I appreciate the work put into this.
Check your ego at the door, full range of motion is essential!!! (Shows quarter hammer curls)
Yeah, thought the same.
Funny because you can still cheat rep heavy if you had a good light pump so idk why he said that
You can load up on hammer curls pretty heavy, especially cross-body hammer curls. If you are an intermediate to advanced lifter doing hammer curls, you probably picked the heaviest dumbbells in your gym. Perfect demonstration lol
When Calculating the volume of work done, superset is equivalent to multiple sets..?? If I do 3 supersets of 3 exercise is it equivalent of doing 9 normal sets or 3 normal sets with more intensity.. Please give a clarification..??
Isn't the volume recommendations very high?
Jeff and other scientific youtubers recommend 6-10 sets for bisceps.
I've never curled to my eyes with barbell. Have I been doing something wrong or is Mike's body just wackily shaped?
It appears as if it's a matter of his form in doing the motion, compromising the isolation of the biceps in order to get it up to his eye level. Part of the way through the curls, he compensates by leaning back, tucking his chin down and activating his shoulders (i.e., incorporating some shoulder raise) to get the bar up to his eyes.
He is emphasizing the BICEPS FUNCTION of flexing the shoulder. This was even mentioned in the video at the time this clip was shown.
Dr. Mike coaching someone: "AGAIN! GOOD FORM! That last set was BULLSHIT!" vs guy spotting(?) Dr. Mike on curls: @6:23 Lol
THAT INTRO GOT ME HYPEDDD
With training 4-5 sets to failure on pullups, I figure my biceps likely cannot handle too much more anyway, but, I do throw in a set or two to failure on curls at the end (meaning after shoulders and even traps/shurgs) 'just because'! (I figure as long as I can gain at least a rep every 5-6 days with a given weight, I am getting stronger!) My almost 59 year old self now seems to do better with at least 4 and sometimes 5 days off between upper body workouts--sprinting on the treadmill twice a week via sprint intervals likely does not exactly help with speeding recovery as well)
Gluteus Maximums please.
Why tell us to check our ego and use less weight if you're gonna show Marissa doing partial hammer curls? Not one of her reps were full ROM.
Not even trying to hate, I love all the JTS content. I'm also a big believer in partials/cheat curls, but the way she performed the movement was contradictory to what you were saying.
I thought the same!
Truth
James Cowan he was just showing y’all how to pay attention. You passed
Watched a ton of other videos and they’d answer certain questions and miss others. You really got everything dude. Thank you for being so in depth
Question regarding all muscle groups. If maintenance is so low shouldn't you just do maintenance while cutting? Any benefit to doing any more while cutting? Like maintaining more muscle?
For those who don't have time to do 25 sets of curls(which is a waste of time) compound movements are the best use of time. Rows, pull-ups with weight if possible, farmers carrys all for me are more effective than curls. Farmers carry may be the most underrated exercise in the gym because it works grip, arms, back, conditioning all at once. Amd once I started adding strongman movements I really started growing.
always come back to these. great series!
We need more of these videos for shoulders plz ...and how to bring up lagging parts
The guide I've been waiting for, thanks!
Hahahahh soo true,I see this wobbly bozos doing biceps curl wayyy to often,6 months after they biceps still suck
Nice information. Thanks a ton
Can I do complete alternate upper and lower body full workout for straight 6 days For better frequency
40 sets per week creww!
12:30 drop set example is exactly how it's not supposed to be performed, you need full ROM not this
How much rest in between sets.
This content is gold. Can't wait to hear about different muscle groups.
Love everything dr.mike puts out
Jp Richardson I love it when Dr Mike puts out.
Bicep curls are to high and using front deltoids keep shoulders back and should be done on elbow bend and squeeze,the muscle and done using different angles and hand posistiin a small muscle also do not need so many sets
Are you going to make any series on injuries. I want one for shoulder , i can't lift much because I had incredible pain in middle of lateral and rear delt. It would really help me and possibly others.
Barbell Medicine have a good general injury protocol. Try exercise substitutions from closest to farthest away from the parent exercise until you find one you can perform pain free. You than train pain free and try to climb back up that exercise tree until you get back to the original exercise without pain. Austin Baraki then suggests training around 70% of e1RM for rehab. That would be a weight you can do 10-12 max. Accumulate non-excessive volume in sets of 5, do 3-7 sets. I could handle 7 sets of 5 at bench press with a conservative weight while rehabbing fine with a strict super-arched technique to get back up.
Check out some videos from smashwerx and see what works for you
lol smh at such technical terms being used for a simple activity as.......picking heavy objects up and putting them down. lmao y'all talk as if you're scientists.
If you found the terms here too technical, why are you even commenting on a video that's on a channel that's all about getting technical about lifting? Go find some low-brow bro-scientists you can make fun of people who know technical terms with...
Divakar De They aren't too technical you're just a tool.
These are the best! Thank you. Can biceps shrink from too much volume?
I did his volume recommends, I died. Guess I should focus on certain muscles per meso instead of fck all. Rip me 2018.
Max Meijerink i guarantee you that 1 of 3 things happened.
1) you incorrectly interpreted the information
2) you aren't used to doing nearly that much work and you rushed up to the max recommendation
3) you aren't eating/sleeping enough
They've said before that most people don't need to start keeping single parts in maintenance while worming on others till like 8+ years of hard training.
Grant Brown well no i did all recommendations, maybe I slammed up the weight to much. But on other hand, the thing is that I only hitted failure the last week of my 5 week program. Furthermore, I ate isocaloric and I slept 8-10 hours à night. So, yea I think it is just because of the last week maybe.
so then what went wrong?
Well I do not understand why it takes me 3 hours and so much effort. I do whole body 3 times. It al goes ok but romanian deadlift twice and lunges are the only two things that make me feel dead. The rest is ok sustainable. So, maybe I should change those? Like maybe machine squat as third volume excersise for legs and 1 time a week a deadlift?
Max Meijerink well most people would have trouble fitting as much work as they could possibly do for their entire body into 3 days. You may want to add a 4th.
Thanks for this priceless information! Keep it coming...
Mike curled my squats lol
Phallus Hypertrophy next
I've waited wweeeks for this.
I want to see Dr Mike review Dr Mike's old workout videos.
what about the brachialis? MEV?
Keep up the EXCELLENT content!!!
Does hammer curls count as "biceps" exercises?
Ok gotta get back to my 8 hours armz werkout
his proportions just arnt nice id rather be 9 stone and never set foot in a gym than this
❤️🔥 Your Content 🙋♀️❤️🔥🇦🇺
Steve Reeves has the ultimate physique!
Can't beat barbell curls.
I trust your information as I find your videos helpful to my training, but don’t you think 20-26 sets per week is excessive? If I train biceps twice a week in a push pull legs or whatever, that would mean I'm hitting them about 12 sets per workout, so like 4 sets of 3. Isn't that a lot for biceps?
Is there such a thing as different angles? Do i have to hit my biceps from different angles? Elbows behind the body, sides , front of the body?
my biceps are growing but just don’t seem to get stronger. I mainly do barbell curls (normal, wide and narrow) ~ 6-12 reps. And dumbell curls around 10-15 reps. 2/3 times a week. Idk lol.
Why would anyone dislike this video?
Brilliant video. Thanks.
What about DB Hammer Curls?
lol. if you feel the bicep working on those I don't see why you wouldn't perform the exercise...
The chick's ROM on bicep curls was about 45 degrees, on her drop set.
15 to 20 sets holy fuck I do like 15 at mossssstttttttttttttt like absolute most, fuck I don’t wanna doooo more lol
Do you recommend feeder work out for biceps and triceps Rich Pina style? How many days a week would you?
4:55 talks about underhand chin-ups or pull-ups and shows overhand chin-ups ...
So if i do less than 8 reps in each set of Biceps Curls then that means i have to lower the weight until i can do 8-15 in each set? I can go heavy on a certain weight but the range is usually 4-9.
Any thoughts on the volumes for biceps, back, etc with doing BJJ 2 or 3 says a week
All answers at one place. Was really lost in the info overload of the internet. Thanks for this. I appreciate the format of the video. 🎉
Hi i am thinking about getting the male physique 5 day a week full body workout template. Are these bicep hypertrophy tips regarded in this template?
What does it means 4/Failure and 1/Failure?
Are hammer curls considered a set for bicep isolation? Or is it more forearms? Like if I do underhand bet over rows I will do hammer curls for bicep isolation
My biceps get sore so quickly always been a week area have been incorporating this now I can feel my muscles contract. The third about about shoulder extension helped slow when preforming a curl
Did you start the workout clean shaven and grow that beard in 40 minutes ? Even your shirt grew sleeves !
This has been brought to you by: Back Shaver Man Pro, shave your back today!
If only Marisa did full reps she would have bigger more shredded biceps /s
find a girl who looks at you the way Mike looks at the bar during skullcrushers
and what about super setes lets say cable crosa curle and dumbells curls 7 of that and 7 of that is that good?
YOOOOOOOO DOCTOR MIKE. LETS GET A GROIN HYPERTROPHY GUIDE???
Dr. Mike. do you get like, full waxed before shows?
ez bar curls really hurt my forearms, what am i doing wrong?
dude manscape, the chest is okay but dont wear the jacket...
Hey Mike,
I just watched bunch of your vidz, my brain situation is blawhh right now 😅
Thankyou so much for all these information ♥️
In the words of Count Dooku: "I've been looking forward to this."
My strict curl has doubled since the last time we met, Count.
@@bobjenkins4925 Good... Twice the pride, double the fall
Thinking you need 14 sets to progress on biceps is ridiculous.
It would be better to put this as voice over under a vid showing people doing exercises.
Right - Eat ice cream all you want . Just watch your calories !
Dr Mike trying to cheat those dumbbell curls is some of the funniest shit i'be ever seen
Could cable curls be sufficient by themselves, or is there some reason for why they may be less effective than barbell curls?
I know he’s a legitimate source of information but it bothers me that he’s juiced up even though he was beyond average and competed while being natural in powerlifting. The info, the research all of it, is it relevant for drug free lifters?
the vast majority of research is done on untrained individuals, so they are most definitely drug free. even outside of that, what is and isn't effective training doesn't change much (if at all) whether you're natural or enhanced
@@jasonbaijens3378If it makes such little difference in what works and what doesn't then what's the point of using steroids, Gh ect?
Hey Dr Mike, how about one book on hypertrophy, a complete book for the whole body?
yaaaassssss. dude you need your own channel, why has this not happened?!
vladmir putin has gotten huge.