Bodybuilding Simplified: Biceps
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- Опубликовано: 28 сен 2024
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Another episode of Bodybuilding Simplified is here! Today we will take a look at biceps! I will tell you exactly which types of exercises and which types of movement patterns you should do. For the biceps, the main 3 types of exercises that you need to do, are the main biceps curl, the brachialis and brachioradialis focused curl, and a peak focused curl.These are the main biceps curl exercises that i recommend: barbell curl, dumbbell curl, and if you cant do any of these exercises because it hurts your wrists, you can try doing it with an ez-bar. And here are the brachialis and brachioradialis focused curl variations that i recommend: hammer curl, or any other type of curl with overhand grip. And here are the exercises that target the peak of the biceps: preacher curl, concetration curl. We will also go over what to do if your biceps are small/lagging behind. We will also go over the number of workouts per week, number of sets per week, and all the rep ranges like 5-8, 8-12, 12-15, 20-25/30.
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I'm just broke broke
I appreciate everything you're doing and for making the articles free. its good for me because I dont have a job and what to get strong
whinny please i dont have acces to a gym or dumbells i only have cynder blocks to work out with and the range of motion are so had to hot should i just give up ??
@@MarioCashy fuck no
@@Futureprofotball sigh
Want push pull leg simplified...🎉
That's a shit split unless you're a beginner
@@xhudaori6942lmao it’s a fine split. What are you yapping about
@@stonek6584 Your legs will be getting half as much stimulus as your Upper body.
@@simbadooo9055all muscles will get the same stimulus….
@@simbadooo9055well your legs do form the other half of your body 🤷♂️
started your full body dumbbell workout plan back in late february and it's been helping a lot; i have full confidence in my legs, so having you start it with upper body has me seeing all the clear distinctions between each muscle more visibly! Thanks winny!!
My biceps blew up from combining biceps-focused chin-ups and machine preacher curls. The reason chin-ups are so good for biceps growth is because your body weight is generally much heavier than the weight you hold in your hands. Just really focus on using your biceps instead of your back and you’re good to go.
I do cable bicep curl, then cable hammer curl, then cable drag/bayesian curl
i think bro likes cable curls
Have you tried using cables?
I love how all of these videos are formatted in the exact same way, so there’s no confusion or missed information, going to guess quads is coming next (they’re getting released in the same order as the tier list videos 😂). Great video once again 👊
I was doing biceps workout as first during pull day. Felt really good.
I was curious, what is gonna happen if I will do it as the last workout. I felt weak because of my back training.
Biceps first is the way. At least for me.
And thanks for the video, I can see huge improvment.
I do a whole load of armwrestling specific forearm training before back, and find it doesn't impair me at all for weighted pullups, and for heavy rows etc I just use straps, simple! Always felt weak training them after back
Personally, I prefer to do back first. Many of the movements are quite compound and use the biceps as well. But its really up to research you do and what works best for you :). Do you want to lightly tire the biceps with back workouts then destroy them, or have fresher arms for biceps before doing back.
I discovered you channel recently. Best bodybuilding channel. GOAT
Was just about to hit biceps today, perfect timing!
Duhh these animations are just so relaxing which makes the video more interesting!! Keep on the good work bud..
Hey man, I just got back into the gym after not being able to eat for a long time I dropped down from a 140 to 116 really fast and It's been really hard to get myself back up to what I used to be and to exercise properly but your videos have really helped me I enjoy your content and I think your video style is funny I'm going through a really tough time right now and the gym is the only way I feel like I can make it through please keep up the great content dog 🤟💪
3:31 mike mentzer said if you want to target specifically the biceps you never want to do the ez curl bar as it doesn't target the biceps rather than it targets the brachialis and brachioradialis
straight bar is better for biceps but its painfull for wrists.so if you have some wrist problems the best alternative is ez bar although less activation of biceps
I've been stressing over bicep training for the past few days. This video really helped me out. I absolutely love this bodybuilding simplified series.
One category of biceps exercises is missing, the ones with max-stretched muscle: bsyesian curls or other excercises with the arm behind
The hammer curls, thumbless grip reverse curls, and dumbell wrist curls with alpha grips on them have definitely helped out a lot on my forearm strength and size. But you have to train them three times a week with a rest day in-between them. Hammer curls would be 8-12 reps, thumbless grip reverse grip 10-15 reps and db wrist curls 15-30 reps.
Programming an arm day really helped me to grow my biceps, it takes a day or two before I can hit push en pull days, but it's worth it. If I do legs after arm days, usually push and pull is possible the day after legs. My biceps are way more fried this way! I also really put in some time and effort to isolate the biceps. Winny prefers barbell curls, but for me seated one arm dumbell curls are doing the job. I go slow to make sure my upper arm stays at the same place and my back and shoulders can't help. Also because I'm seated, I can't use much swing or momentum. My biceps don't know what's happening to them! Only at the very end of the last set I let my other muscles help out a bit to fry them even more, but sticking to the strict form helped me very much. After the curls I do hammers the same way and then preacher curls.
Your channel is a godsend
Every time I am thinking of skipping a workout I watch one of these videos and feel so motivated to lift!
Hey Winny, quick question. Don't you need exercises that target the long head as well (for example incline DB curls), or is that not necessary? Love your videos ❤
Pretty sure he talked about incline DB curls in the Biceps Exercise Tier List. He didn't put it higher on the tier list. The only workouts he include in these recent videos are those in the S tier range.
@@karamelflan Thanks for clearing that up. I definitely understand now
6:08 This felt personal 😅
imagine if this guy also made videos while doing the exercises and showed us the right form✨
Could you do bicep curls with a cable for the main exercise?
Bro split simplified???
Make a video even on workouts.... Please 🙏
I do push pull legs, I sometimes swap to do the biceps before back my initial reason is to have a fresh back pump for taking pictures after workout but I actually feel my back more after exhausting biceps first tho I can’t lift as heavy mostly focusing on light and squeeze sets
Love ur vids ❤❤❤
Good info... it would help a how to avoid injury simplified
Warm up
Can we do the main exercise preacher curl or incline curl?
Thank you for the information :), You gained a subscriber very quickly. Just keep your work up & post your videos at regular intervals coz your fans will be waiting to watch your next video 😉
A video on "how to program a workout routine"
We need the last triceps video!! 🔥🔥
What’s an compound exercise?
Need a simplified push-pull-leg split for beginners
I like cable curls a lot are they good?
Pretty nice series bro. All the best ! 👌
Day 1Chest and lateralDelts, 2 back and reardelts, 3arms and 4 leg...repeat is this a good split
new winny video means i gotta go to the gym
I just love the meme guys you use in your demonstrations😂 their faces be killing me
I want tutorials on how to make this animations with this man
Perfect! Hitting biceps today!
YEAH BUDDYYYYYY!
Thats maybe one of the most useful fitness accounts ever
Why is main exercise have less rep range and secondary exercise have more? It should be the opposite right?
waiting for the simplifield triceps
Arms simplified next please ❤❤🙏
Can I use spider curls with ez bar as main exercise?
Did you count 12-20 sets as isolated sets or thats including the sets youre doing for the back? If you're doing a upper/pull routine 2x a week and do 3 exercises for 3 sets for the back each time you've used your biceps 18 times essentially right?
Legs Simplified please. 🙏
Or maybe you can break it down into multiple videos with quads, hams, glutes, calves
I have been doing push pull legs but instead of doing biceps an a pull day and triceps and a push day I switched them and I have been liking it more, is it ok to do that?
Just include a separate arm day if u wanna give priority to your arms trust me they will blow up. PPL just suits beginners who have to gain muscle in all areas but as soon as you hit intermediate u will see u lack growth in ur arms
@@xhudaori6942 Thanks that's actually a great tip I will start doing that
Wasup guys, do you think that Ez Bar Curl, Hammer curl and spider curl are good for biceps or should i change something
Can I use cable for main??
I've been following your simplified workout routine and I've noticed muscle gain! Unfortunately no weight loss but gaining muscle!
✨ Cardio ✨
Bro make push pull legs simplified
Please do legs simplified my dawg
1. Hip Hinge/extension (RDL, Good Morning, Hyperextension, even hip thrust)
2. Leg Press or Squat variation/lunges/leg press machine/hack squat
3. Hamstring Curl (seated usually better than lying)
4. Quad Extension (machine or sissy squat)
That's all the compound and isolation work you need for the quads, hams, and glutes, and you can use isolation moves for adductors and abductors if you want.
@@RDS_Armwrestling nice. I do rdls hack squat leg extioson leg curl hip adductors and calf raise. Sometimes I throw in hip thrust
I did the secondary exercise first before the main exercise is this ok or not ;)
I have a question about all these latest videos. There's a lot of exercises and a lot of things to have in mind while working out, but you say you have to workout 2-3 times per week. Does that mean that you have to work everyday all these exercises for all the bodyparts separately, or is it enough to go 3 times a week to the gym by combining them all?
3 times a week where you combine the different body part ”workouts” .
Can you do an updated push pull legs
I do pull ups and hammers with rotation
Quick question isn’t the preacher curl for the short head and not the long head which is the “peak”?
Brother please a video on calves
Do ppl x arnold program
Hey Winny, thanks for all the videos!
I was wondering if you had any advice or references for alternate grips on some of these exercises?
I have a medical thing that keeps me from putting too much weight on one hand over the other.
Can you do one for triceps?
I am doing PPL split for almost half-year and seen pretty good/satisfactory development in the definition of my back, chest, posture, abs, endurance and overall performance. But my biceps and triceps always kinda make me doubt my workouts. The thing which you said about doing them at the absolute end is literally me. It really kind of makes sense/opened my eyes. Gotta do them first now (can't wait for the progress in next 1-2 months).
Or just add an extra arm day if you have time for it so your back, chest won't lose the possible gains from training it last in PPL.
@@nikolas7666 Yeah, been thinking of it lately.
@@padmasrichaturvedula6713 I was doing PPL aswell since I'm working out, at the beginning it was enough for my arms but after the first 3-4 months my arms basically stopped growing and I did not even realise it for half a year. So I added arm day since January, and from that time my arms started growing very well so give it a shot.
I transitioned from PPL to a full Arnold split definitely better
Winny... your videos are seriously amazing. I will never watch another "science based" lifting video ever again!
When winny will do forearms video?
What do you think about Zottman Curls?
Check out his forearm tier list video
Watching on pull day
I have a question, I've recently starting to lean against a wall when I do the main biceps exercise, since when I'm not doing that I tend to shrug the weight. Is is bad for me to lean against the wall, or should I keep doing it? Or should I lower the weight and do it without leaning against a wall?
Ez bar curl for main and incline db curl for peak?
Dude, now your after your simplified tips, please make videos in reaction to other fitness creators, and debunking their facts, it would be awesome
Will there be huge difference if I skip "main" exercise mentioned in video and treat concentration curl as "main" and hammer curl as "secondary"?
Can you do a vid on glutes or biceps???
I would argue that dumbell curls are far superior than barbell curls, if anything because they can fix muscle imbalances (which most people have bc most people have a dominant arm).
A barbell curl on the other hand might actually emphasize your muscle imbalance, hence making it worse.
ppl guys that have incompatible arms , just change to Arnold split or even Bro split for 3 months , did this and results are great
Have u a jaw exercises?
LOVE IT
do a tricep vid
want a resistance band workout
Based on MY experience during COVID, it doesn't even come close.
I'm waiting for a Legs simplified!
I subbed cause your voice is so cool but I'll soon be working out regularly
Thx
i thought the preacher curl targeted the brachialis so i was doing them and concentration curls.. time to revaluate
Would not biceps pull-ups be best for first exercise?
Need Bro split Simplified
Push Pull Legs, Upper , Lower Full Body
Which one ist the best to start? want to start hard again and lose some weight
Full body 2x-3x a week is a time tested split, if you are starting out.
Nice video 🎉
guys i’d like to ask which split do u recommend
2x-3x full body is a pretty good split if you are starting out. Focus on hitting every muscle at least twice a week.
Chest triceps
Legs shoulders
Back biceps
And on one day I add abs, other day calves and so on
Want push push leg simplified brother big fan ❤❤
Trainer Winny, you are wise beyond comparison, so I come to you with a problem;
I can concentration curl 40 kg for 5 reps with good form, and I can barbell curl 67kg for 10 reps with good form - however, my wrists and forearms are aching from this style of workout. What do you suggest? Do I simply lower the weight all around and do more reps? I feel like I am not stimulating my biceps when I do a high rep workout only.
Cheers!
I got the same with preacher curl. Try lower kgs, if not then look for other exercise
Loved it 04:40
I did biceps yesterday winny!!!!!😢😢😢😢😢😢😢😢😢😢😢😢😢😢😢😢😢😢😢
Oke great video. Now, where is my tricep video ?😡
Do you fuck with resistance bands man? Im trying to get back into fitness and get heavy into it, but i got diagnosed with crohns causing me to drop hella weight. Im in remission now and ive put on a decent amount of weight im at 125-130 and i was at 89 at my worst. Lil tangent but basically other forms of exercise are a lil rough on my joints and shit rn but im getting stronger by the day
Brotha' where is your Neck simplified video?
Honestly, one exercise for extension and one for flexion will train most, if not all, the neck muscles.
@@RDS_Armwrestling great but what about no. of sets, reps etc
w channel
Is it wrong to have a back with triceps and a chest with biceps? I've been trying this for a few months and I think it turned out well
No wrong, but not logical either. Like walking up the stairs going backwards. You will eventually get to the top. But would you do it that way?
It's good, if you enjoy it then do it, it not so much difference if you are getting enough sets,
I can't believe I see this right after hitting arms this morning 💀
My goat
Hey Winny, how to (and should I?) train the front muscles on my shins, whatever they are called, tibialis or something? The opposite of calves
You can use cable machine, dumbbells, or even resistance bands. Some high end gyms may even have those crazy calf machines where you can flip the foot pad and do tibialis exercise. Without any equipment, you can lean on a wall, put weight on the heel, and do reverse calf raises, like bringing your foot UP and then lowering to the floor.
Kettelbell tibialis raises are an option. Training them can be an good idea if you do a lot of running, but training it just isn’t a huge priority if your main goal is bodybuilding.
Tbf, training it causes almost zero fatigue, so there really are no downsides, except the time cost.