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?
@@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. 😂
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.
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.
Brilliant communicator, and incredibly generous with your expertise. Thanks Dr Mike. Loving using your programing template for physique. Worth every penny
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.
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..??
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)
Vielen Dank für diese tolle Video. Ich freue mich immer riesig, wenn ich mir weiteres Wissen, tolle Ideen oder auch einfach interessante Kameraeinstellungen etc. aneignen kann, um meine eigenen Videos auf ein neues Level zu bringen. Und dieses Video hat mich wieder ein ganzes Stück weitergebracht. Danke dafür :)
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?
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...
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.
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
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.
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 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.
I do arms workouts 4 days a week and have seen explosive growth! Used BFR straps and love them! Get strange looks in the gym and snickers, but hey they don’t have 18.5” Bi CEPs now do they
This is good content. I would like to know. I like your hypertrophy videos. How would you program hypertrophy compliment exercises in a Olympic weightlifting program?
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.
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
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.
It would be a 0 yeah, I know from experience and my guess is you still biceps right? If even a little, I don't believe you need to worry so it would be a 0.
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?
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
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.
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
Love these hypertrophy guide series guys, thanks a lot!
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
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!
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.
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.
These guides are awesome! Thanks Dr. Mike, I love you ❤ ❤ ❤ ❤
Max was REAAAALLY enjoying watching Mike curl
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. 🎉
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
5 Pillars of Biceps Curl next pls
Best bicep exercise for me is incline bicep curls.
Max Aita shaking his head at 6:27 is the best part of this video 🤣
Brilliant communicator, and incredibly generous with your expertise. Thanks Dr Mike. Loving using your programing template for physique. Worth every penny
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.
These hypertrophy guides are always a real pleasure to watch as is all your stuff Dr. ISSSSSSS!!!
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
This content is gold. Can't wait to hear about different muscle groups.
always come back to these. great series!
Highly informative and straight to the point! Curls for girlssss!
THAT INTRO GOT ME HYPEDDD
HELL YEA BEEN WAITING FO THIS
cant wait the side delt guide
Love everything dr.mike puts out
Jp Richardson I love it when Dr Mike puts out.
Also.. nice half reps by Marinda, but didn't you just say full ROM ?
Consistent and safety come first
We need more of these videos for shoulders plz ...and how to bring up lagging parts
Hit that like button before the video even started! Thanks
The guide I've been waiting for, thanks!
I've waited wweeeks for this.
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..??
been waiting for this for ages. Thanks mike
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)
Vielen Dank für diese tolle Video. Ich freue mich immer riesig, wenn ich mir weiteres Wissen, tolle Ideen oder auch einfach interessante Kameraeinstellungen etc. aneignen kann, um meine eigenen Videos auf ein neues Level zu bringen. Und dieses Video hat mich wieder ein ganzes Stück weitergebracht. Danke dafür :)
Hey Mike,
I just watched bunch of your vidz, my brain situation is blawhh right now 😅
Thankyou so much for all these information ♥️
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?
Love these short videos you do!
Keep up the EXCELLENT content!!!
I've been waiting for this. Thank you.
I want to see Dr Mike review Dr Mike's old workout videos.
Thanks for this priceless information! Keep it coming...
Is it true chocolate goes straight to the biceps?
Great question
Been waiting!! Finally! Thanks Mike :)
Nice information. Thanks a ton
Can I do complete alternate upper and lower body full workout for straight 6 days For better frequency
Do this for chest and shoulders please!! This was incredibly informational and I've been working out for a long time nonetheless.
ruclips.net/p/PL1rSl6Pd49ImuKAUkyy37ziG1tB4v8Q77
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.
Great video as always. Which muscle group is next?
Thank you, Thank you & Thank you.. Even as a certified trainer, I am learning every day!!
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.
Do you recommend feeder work out for biceps and triceps Rich Pina style? How many days a week would you?
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?
Really like these series!! Good staff!! :)
please cover rear/side delts and calves as well
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
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?
Thanks for the vid. Gonna start adding some biceps on an extra day
These are the best! Thank you. Can biceps shrink from too much volume?
Loving these ! thanks Mike !
Isn't the volume recommendations very high?
Jeff and other scientific youtubers recommend 6-10 sets for bisceps.
awesome video, thanks Dr.Mike!
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.
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
Could cable curls be sufficient by themselves, or is there some reason for why they may be less effective than barbell curls?
and what about super setes lets say cable crosa curle and dumbells curls 7 of that and 7 of that is that good?
Hey Dr Mike, how about one book on hypertrophy, a complete book for the whole body?
Awesome videos Mike.
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.
Dr. Mike coaching someone: "AGAIN! GOOD FORM! That last set was BULLSHIT!" vs guy spotting(?) Dr. Mike on curls: @6:23 Lol
How much rest in between sets.
Dr Mike trying to cheat those dumbbell curls is some of the funniest shit i'be ever seen
This is great stuff. Thanks for sharing the knowledge!
yaaaassssss. dude you need your own channel, why has this not happened?!
I do arms workouts 4 days a week and have seen explosive growth! Used BFR straps and love them! Get strange looks in the gym and snickers, but hey they don’t have 18.5” Bi CEPs now do they
Director Owl 5-6 normally-
Gluteus Maximums please.
That was Awsome, thank you for some new tools to add to my workout
Amazing content and grate explanations to each step
That intro gets me amped for daaays!
This is good content. I would like to know. I like your hypertrophy videos. How would you program hypertrophy compliment exercises in a Olympic weightlifting program?
Thanks. Here ya go: ruclips.net/video/uYvUx56WFeM/видео.html
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.
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
Genius dr Mike. Thanks so much
Any thoughts on the volumes for biceps, back, etc with doing BJJ 2 or 3 says a week
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
Question...could m.e.v. Also be 0 if you do a lot of rows and pull ups with a palms facing grip?
It would be a 0 yeah, I know from experience and my guess is you still biceps right? If even a little, I don't believe you need to worry so it would be a 0.
Does hammer curls count as "biceps" exercises?
Mike is the Man !! 💪
Brilliant video. Thanks.
Steve Reeves has the ultimate physique!
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?
These videos are very very useful, thanks a lot!
You are welcome!
Please do calves hypertrophy
Yessss! Finally thanks so much mike!!
what about the brachialis? MEV?
Best doctor in the world!!!
Great video mike! Love these guides.Can't wait for side and read delts ;)
What does it means 4/Failure and 1/Failure?
So do you count a drop set as one set or two? Or one and a half?
Phallus Hypertrophy next
Fur gains! Thanks for the content💪🏼👊