I'm 73 and just started this bicep workout about 2 weeks ago and seeing results using 12lb dumbells . Used to workout a lot in my younger years and have always been active. Great videos for doing it right.
I'm 70 and still work out with weights , pretty solid for my age , I see guys in gym at 30 are soft. Good time to start to get in shape. Fellows you can do it.
Hi i am 64 and have worked out all my life 2 kids do my full workout feel absoulytly awesome I see people younger than me that dont do nothing and just dont have it to enjoy life. Yup Iam old but I plan on rockin into my 90"s min Still kickin ass in Colorado
Wow really like this Gary I will start to do my biceps this way from now on. I am 61 very active and have never been shown do do biceps like this quality thank you for sharing your gold dust 👏🏻
Like Frank Zane said you need to change the way you lift as you age. Lighter weight more reps more sets. Glad to see you included 21's. Great exercise! Half reps are a great way to save your joints. Feeder workout with 15lb dumbells high reps for those tri's. Tri's are 3/4 of your arms. More blood pushed into the muscle & tearing it down builds muscle.
Okay, I found this video yesterday and tried the excercies this morning. I must admit, I've been trying different bicep excercies and always walk away feeling like I didn't do enough. This morning after trying this bicep workout, my arms were on fire!!!! Thanks for the insight and I can't wait to see the results
I'm 50yrs old and just had distal bicep surgery a few weeks ago. Looking forward to being able to do these exercises in time with a hope of getting my bicep back working again.
Great exercises, Gary (as always)! Also, great presentation. You guys do a wonderful job, showing men (of all ages) how to do it....'the right way'! Thanks a lot.
Thanks so much I can't find too many videos like yours that really teach you in detail, and it's obvious that you know what you were talking about because of the shape you are in so that tells me you're doing something right, and I'm obviously doing something wrong. I'm very glad you took the time to teach people this to do this the right way!!!! We need more people like you on this Earth about a willing to help other people out!! I'm going to definitely do this just wondering how many times a week should I do this exercise? Thanks God Bless.
Me too bro. 55 years old and i was out for 7 years. I was working out since high school and i was pretty good and always really jacked and it was really easy for me to develop muscles (i have my father's physique) . The problem is that i stopped because of serious health issues, had 3 major surgeries but now I'm back on my feet and trying to put my Life back in tracks. The good thing is that although i did not working out i was following a good diet. And now i have very little fat to loose. I am 6 months again into training and I feel really good and satisfied with my gains and my power . Probably old horses still holding well!!!😮
Right there with you. I’m 58 and trained my whole life with competitive bodybuilders. 5 years ago I had to have my shoulder replaced. The doctor told me my weight training days were over and I couldn’t find anything on anyone that had their shoulder replaced and went back to weight training. Long story short have a friend that needed his shoulder replaced and called me for advise. I told him forget about the gym it’s over. My doctor told me I should take up running. I almost slapped him off his chair. Anyway my buddy told me his doctor didn’t tell him he had to stop just be smart about it and sent a video of an orthopedic surgeon talking about going back to the gym. First and only video I’ve ever seen. Been back for about 2 months and never felt better. No more 315 for 15 reps but I did get 185 for 10. Feeling good and wish I would’ve kept training and not listened to my doctor. The mental part of not going to the gym was brutal. Train hard train smart fellas…
60 yo and I have been doing mainly cardio and stretching/functional strength training. While these types of workouts are great, they’re mainly for balance/core and toning but not muscle building so I was looking for somewhat simple arm and chest building weight routines and your workouts are great for these purposes. Appreciate the clear explanations and the use of hand weights so these can be done easily at home alone. Appreciate the focus on taking care of back and joints!
I'm a 62 yr old male. I recently started working out again. I've always had a hard time building my biceps. My pectoral grow at an amazing pace. Very fast causing me to look very disproportionate. I really like your video and I'm going to do all 3 variations today. I appreciate how you stress "control". I sometimes erroneously think I need to "UP" the weight which compromises form and control. Today im going to try 15 lbs and if I can't complete the sets using proper form and control I'll drop it to 10 lbs. At 62 I need to avoid injury because it takes to long to heal at this age. I believe I'll subscribe to you'd channel. I appreciate your advice.
If I may......... I'm 61...and though I trained on and off for a lot of years...I changed everything I know ..and started with a clean slate lately! How...? I made movements that pump my tartget muscle...WHITOUT ANY WEIGHTS ! I found , for exemple...that my biceps don't react well with Barbell curl type movement..hammer curl...etc. But when I do curling movements at head height ...WOW ! What a workout !! So ( I train with resistance bands )...I put and anchor a little higher that eye level..and started to curl ...now the bicep REALLY get a workout (..but that's for me ) I did this for all major muscle...and I'm in for a ride now ! Try it ...and you'll see that "Basic and historical " movements might not be the best for you. YOU can tailor your OWN workout this way ... Have FUN !!
Hey Gary, I love this video! This will help me alot moving forward. Im 52 y/o and still in the gym, however I have recently had shoulder replacement surgery a month ago because of years and years of heavy lifting. Once I make a full recovery and am allowed to lift weights again I will need to change up alot of things in the gym to still get the same results but protect my new shoulder. Again thanks for the video and I hope you do more videos in the future that show different exercises and workouts to help protect shoulder joints.
I'm 51 and still in the gym I get it sometimes it's just hard to get outta bed but I believe if you stop you go down hill fast glad to see another 50+ is still at it
Had my shoulder replaced Nov of 2019. My doctor told me my weight training days were over. I had no cartilage left and the humeral head was digging into the Glenoid (Spelling?) Got to the point I was in constant pain and couldn’t sleep. I don’t know what your doctor told you but I wish I wouldn’t have listen to mine. He told me to take up running. I should’ve known then he’d never been in a gym before. Took the last 4 1/2 years off because I thought I was done until another buddy that was getting his done sent me a video of a orthopedic surgeon saying you can still lift just don’t be stupid. Been back for 2 months no shoulders and no flys or anything pressing overhead. I did get 185 on the bench for 10 the other day. Far from where I used to be 315 for set of 15 and that was on the incline. My doctor didn’t even want me doing push-ups or lifting more than 35lbs with my right arm. He told me if I messed my new shoulder up he wouldn’t be able to fix it. That’s bullshit but I let the dude get in my head. I have a family to support so I listened like a dumbass..
Thank you so much, especially for the Tricon approach. I have finally found home. I’m in my 70s and fit, and have resumed weight training after many years. As you are so aware, my joints can’t take it like they used to. Especially shoulders, and on me especially, elbows. The Tricon technique is a game changer for me! Such gratitude!
Excellent video. I'm 54 and my elbows have been hurting when lifting and I haven't seen much improvements with my biceps. Going to give these a try when I go to the gym.
Am 70y/o n i am doing exactly what ur doin using the 15lbs..i just pick up my exercises from bloggers like you.i.learned a lot from you today,Sir..Thank you..
I love 21's! First read about them in Iron Man Magazine in the 90's. Just turned 50 and still do them. Now I use 21's for all body parts i.e. 3 separate movements, in POF format, 7-7-7, for chest, shoulders, Bi's/Tri's, abs, etc. Glad to see us "older" folk using them. Awesome video! Gonna start doing your TRICON today brother!
Gary, I have combined your Best bicep exercises for men for 50 and your best tricep exercises. I do one set bicep exercises and one set of tricep exercises and then I repeat that two more times. Should I change that up after doing it for a week or two please give me your advice. Have a really enjoyed the videos. Thank you.
Awesome thank you so much for your excellent tips. They are making a difference. I am doing these upper body workouts in Auckland new zealand as i wait for a total knee replacement because of worn out knee cartilege. God bless you Sir xx
Excellent instruction, man! Not all teaching is created equal. You have a gift for making it plain, so the viewer understands now only how to do it properly but why it should be done that way. I'll be 60 on my next birthday so I was already thinking of buying a set of dumbbells to help keep myself in shape. This is a great workout that can be done anywhere.
When I was a teen I was able to build lean muscle quickly by using calisthenics and some light weights. Now that I’m in my 50s building muscle and keeping it takes continuous effort. I enjoy the videos very informative.
Thanks, Gary. As a self-employed Gardener, I appreciate your help in guarding my 62 year-young joints! Great work-out, and DANG I feel the pump and it feels good! God bless and keep up the work(outs!).
I've worked at a foundry for over 30 years. Past 50 yrs old and built like a tank. But my lower back is a mess. Dead hangs has been my friend for a year now. Highly recommend
Ive never worked indoor so strong arms have never been an issue, but now that im 50 i can see why my elders told me, jon jon.....once ya hit 50 enjoy the gentle slide down. They lived to their 90's by just always being active! thx for the video man!
This gave me an incredible pump with just the first two exercises. When I completed the 3rd...WOW..LOVE THESE..changed my biceps workout for the better, expecting to see new results from this little tweak to my workout. At 70 y/o...need all the help I can get. Thanks..😊
I’m 75 and 150lbs ( 5’8”) I never did free weights but did kinetic exercises since being a combat marine. Still do 60 sloooow push-ups with hands 14” apart every day and have kept my biceps and triceps “ripped”. To each his (or her😊) own. My wife of 55 years does her push-ups as well.
I'm 66 and have been dumbbell lifting for about a year. I am very technique conscious. I have been experiencing elbow pain, but kept pushing through. These should exercises should help. You mentioned 6 to 9 reps on the 21s. Should I also do 6 to 9 reps for tricon curls and cross body hammer curls? Thanks. I need this. Two doctors told me that there was nothing I could do to stop the elbow pain. I hope this helps. I'm determined to stay fit.
My method; concentration curls with the knee and one arm supporting on a low chair. You can still go relatively heavy without taxing the low back. As with the one arm dumbbbell row. Standing curls are no go, it will go to my low back these days.
At 58 and having worked out with free weights for 40 years this IS a great variation. I had no issues working hard with old school routines until I hit 50. Sinse then I have blown out my L2 and L4, have bone on bone vertebrae and degenerative disk in my neck. Heavy barbell and squats, any leg work other than body weight squats are off the table. These dumbell variations are a nice addition to mainly cable work for arms.
These kinds of exercises are useful variations. I include partial reps and much shorter static holds, and other variations. It’s good to experiment with different stables and different form. I have done Ron Laura’s matrix system on and off for decades, which is very intense, but it’s a great challenge. I’m 57. In the past I have had knee, shoulder and elbow tendon issues, but they have all healed up. But I typically do short workouts, and recover fully, resting 4-6 days before doing the same body part again. I often just do the entire upper body in one workout, then lower body next. That way the joints get heaps of recovery time.
Hi Gary thank you for the video very helpful. Can you tell me where you buy your T-shirts from? I like the short sleeve that gose up till the elbow Keep making those video 🙏
Enjoyed the video and explanation but curious why these are for men? I'm a petite 56/f who likes a good bicep pump. Going to add the tricons tomorrow. Thanks
Great info as always Gary. I love these educational videos, thank you. Clarification please, on set #1 of the tri-con reps, are exercise 1 and 3 the same full range of motion or is the first 3 reps close grip and the last 3 reps normal curls? Btw after doing this workout the first time i ended up with T-rex arms! I could barely lift may arms up for about an hour afterwards...🤪🤪🤪
I'm 73 and just started this bicep workout about 2 weeks ago and seeing results using 12lb dumbells . Used to workout a lot in my younger years and have always been active. Great videos for doing it right.
Finally someone mentions the amount of the dumbell. Thank you.
Great stuff 👏🏼 keep her lit 🔥
Sounds so familiar. My 72nd birthday next week. Been doing cardio on Peloton. I’m taking your advice!
82 and still pumping iron! Love the Time Under Tension also, keeping up with the grands!
I'm 70 and still work out with weights , pretty solid for my age , I see guys in gym at 30 are soft. Good time to start to get in shape. Fellows you can do it.
I'm 58..just lost 60 lbs and still doing/ pushing up as much weight as When I was 26
Hi i am 64 and have worked out all my life 2 kids do my full workout feel absoulytly awesome I see people younger than me that dont do nothing and just dont have it to enjoy life. Yup Iam old but I plan on rockin into my 90"s min Still kickin ass in Colorado
Still have my young 20 s figure yeah babee
Wow really like this Gary I will start to do my biceps this way from now on. I am 61 very active and have never been shown do do biceps like this quality thank you for sharing your gold dust 👏🏻
Like Frank Zane said you need to change the way you lift as you age. Lighter weight more reps more sets. Glad to see you included 21's. Great exercise! Half reps are a great way to save your joints. Feeder workout with 15lb dumbells high reps for those tri's. Tri's are 3/4 of your arms. More blood pushed into the muscle & tearing it down builds muscle.
Thanks, after a break from training my biceps I found this dumbell routine significantly better than the traditional barbell
Okay, I found this video yesterday and tried the excercies this morning. I must admit, I've been trying different bicep excercies and always walk away feeling like I didn't do enough. This morning after trying this bicep workout, my arms were on fire!!!! Thanks for the insight and I can't wait to see the results
Dude, great video. Clear info, great camera work, no annoying music. Great job!, +1 subscriber!
I'm 50yrs old and just had distal bicep surgery a few weeks ago. Looking forward to being able to do these exercises in time with a hope of getting my bicep back working again.
Great video.. gonna try this out. Am 61...180 lbs and still gymming. Got biceps 16 Inches and muscular.❤
Thanks, you're one of the best trainers on RUclips.
Great exercises, Gary (as always)! Also, great presentation. You guys do a wonderful job, showing men (of all ages) how to do it....'the right way'! Thanks a lot.
Gary's full name, please?
Thanks so much I can't find too many videos like yours that really teach you in detail, and it's obvious that you know what you were talking about because of the shape you are in so that tells me you're doing something right, and I'm obviously doing something wrong. I'm very glad you took the time to teach people this to do this the right way!!!! We need more people like you on this Earth about a willing to help other people out!! I'm going to definitely do this just wondering how many times a week should I do this exercise? Thanks God Bless.
Im 57 and recently returned to training having not done any for over 10 years. I love this. Great pump without elbow pain.
Me too bro. 55 years old and i was out for 7 years. I was working out since high school and i was pretty good and always really jacked and it was really easy for me to develop muscles (i have my father's physique) . The problem is that i stopped because of serious health issues, had 3 major surgeries but now I'm back on my feet and trying to put my Life back in tracks. The good thing is that although i did not working out i was following a good diet. And now i have very little fat to loose. I am 6 months again into training and I feel really good and satisfied with my gains and my power . Probably old horses still holding well!!!😮
Right there with you. I’m 58 and trained my whole life with competitive bodybuilders. 5 years ago I had to have my shoulder replaced. The doctor told me my weight training days were over and I couldn’t find anything on anyone that had their shoulder replaced and went back to weight training. Long story short have a friend that needed his shoulder replaced and called me for advise. I told him forget about the gym it’s over. My doctor told me I should take up running. I almost slapped him off his chair. Anyway my buddy told me his doctor didn’t tell him he had to stop just be smart about it and sent a video of an orthopedic surgeon talking about going back to the gym. First and only video I’ve ever seen. Been back for about 2 months and never felt better. No more 315 for 15 reps but I did get 185 for 10. Feeling good and wish I would’ve kept training and not listened to my doctor. The mental part of not going to the gym was brutal.
Train hard train smart fellas…
60 yo and I have been doing mainly cardio and stretching/functional strength training. While these types of workouts are great, they’re mainly for balance/core and toning but not muscle building so I was looking for somewhat simple arm and chest building weight routines and your workouts are great for these purposes. Appreciate the clear explanations and the use of hand weights so these can be done easily at home alone. Appreciate the focus on taking care of back and joints!
I’ve been working on my biceps for sometime and I’ve learned from you thank you
I'm a 62 yr old male. I recently started working out again. I've always had a hard time building my biceps. My pectoral grow at an amazing pace. Very fast causing me to look very disproportionate. I really like your video and I'm going to do all 3 variations today. I appreciate how you stress "control". I sometimes erroneously think I need to "UP" the weight which compromises form and control. Today im going to try 15 lbs and if I can't complete the sets using proper form and control I'll drop it to 10 lbs. At 62 I need to avoid injury because it takes to long to heal at this age. I believe I'll subscribe to you'd channel. I appreciate your advice.
If I may.........
I'm 61...and though I trained on and off for a lot of years...I changed everything I know ..and started with a clean slate lately!
How...?
I made movements that pump my tartget muscle...WHITOUT ANY WEIGHTS !
I found , for exemple...that my biceps don't react well with Barbell curl type movement..hammer curl...etc.
But when I do curling movements at head height ...WOW ! What a workout !!
So ( I train with resistance bands )...I put and anchor a little higher that eye level..and started to curl ...now the bicep REALLY get a workout (..but that's for me )
I did this for all major muscle...and I'm in for a ride now !
Try it ...and you'll see that "Basic and historical " movements might not be the best for you.
YOU can tailor your OWN workout this way ...
Have FUN !!
I'm 62 yrs old. What helps me is DHEA AND ULTIMATE MAN from the vitamin shoppe. Plus potassium. Amino acids, peptides help so much!
Hey Gary, I love this video! This will help me alot moving forward. Im 52 y/o and still in the gym, however I have recently had shoulder replacement surgery a month ago because of years and years of heavy lifting. Once I make a full recovery and am allowed to lift weights again I will need to change up alot of things in the gym to still get the same results but protect my new shoulder. Again thanks for the video and I hope you do more videos in the future that show different exercises and workouts to help protect shoulder joints.
I'm 51 and still in the gym I get it sometimes it's just hard to get outta bed but I believe if you stop you go down hill fast glad to see another 50+ is still at it
Had my shoulder replaced Nov of 2019. My doctor told me my weight training days were over. I had no cartilage left and the humeral head was digging into the Glenoid (Spelling?) Got to the point I was in constant pain and couldn’t sleep. I don’t know what your doctor told you but I wish I wouldn’t have listen to mine. He told me to take up running. I should’ve known then he’d never been in a gym before. Took the last 4 1/2 years off because I thought I was done until another buddy that was getting his done sent me a video of a orthopedic surgeon saying you can still lift just don’t be stupid. Been back for 2 months no shoulders and no flys or anything pressing overhead. I did get 185 on the bench for 10 the other day. Far from where I used to be 315 for set of 15 and that was on the incline. My doctor didn’t even want me doing push-ups or lifting more than 35lbs with my right arm. He told me if I messed my new shoulder up he wouldn’t be able to fix it. That’s bullshit but I let the dude get in my head. I have a family to support so I listened like a dumbass..
I am 65 and I loved these excercises.Thanks so much!
Thank you so much, especially for the Tricon approach. I have finally found home. I’m in my 70s and fit, and have resumed weight training after many years. As you are so aware, my joints can’t take it like they used to. Especially shoulders, and on me especially, elbows. The Tricon technique is a game changer for me! Such gratitude!
I’m 65 and feeling fine. Just finished your workout and loved it!!! Thank you!
I'm 57 and decades of off and on lifting has damaged my elbow joints. These exercises helped a lot. Thanks!
Excellent video. I'm 54 and my elbows have been hurting when lifting and I haven't seen much improvements with my biceps. Going to give these a try when I go to the gym.
Right there with you brother
Am 70y/o n i am doing exactly what ur doin using the 15lbs..i just pick up my exercises from bloggers like you.i.learned a lot from you today,Sir..Thank you..
I love 21's! First read about them in Iron Man Magazine in the 90's. Just turned 50 and still do them. Now I use 21's for all body parts i.e. 3 separate movements, in POF format, 7-7-7, for chest, shoulders, Bi's/Tri's, abs, etc. Glad to see us "older" folk using them. Awesome video! Gonna start doing your TRICON today brother!
I'm almost 60 and I've incorporated this routine into my arms workouts.
I’m 55 and I’ve been suffering with biceps. My elbow and shoulders just ache. I just tried your exercises. 👍
Thank you for the help, I’m turning 50 in December and I don’t want to look or feel it. So thanks again for helping me out
Thank you so much for the tips, a lot of us older guys need these kind of lessons so we don't hurt ourselves
I am so thankful I found your videos! I have learned so much and my workouts are much improved. You are my training guru. Thank you Gary!!
Maaan, I've watched countless of these, n this video really reached me. Thanks, n lots of success to your channel.
Gary, I have combined your Best bicep exercises for men for 50 and your best tricep exercises. I do one set bicep exercises and one set of tricep exercises and then I repeat that two more times. Should I change that up after doing it for a week or two please give me your advice. Have a really enjoyed the videos. Thank you.
Awesome thank you so much for your excellent tips. They are making a difference. I am doing these upper body workouts in Auckland new zealand as i wait for a total knee replacement because of worn out knee cartilege. God bless you Sir xx
I like the explanation, I’m 67 and going to try these exercises. I probably need to drop the weight by 2kg per dumbbell. Thanks.
Excellent instruction, man! Not all teaching is created equal. You have a gift for making it plain, so the viewer understands now only how to do it properly but why it should be done that way. I'll be 60 on my next birthday so I was already thinking of buying a set of dumbbells to help keep myself in shape. This is a great workout that can be done anywhere.
When I was a teen I was able to build lean muscle quickly by using calisthenics and some light weights. Now that I’m in my 50s building muscle and keeping it takes continuous effort. I enjoy the videos very informative.
This video motivates me to keep going! 🔥 Your energy is infectious. Any plans for a follow-along video soon
I am 64 and had problem with my elbow .
This video gave me right info in right time.
Great scheme your tricon is. Thanks for the great videos. 😊🙏
Thanks, Gary. As a self-employed Gardener, I appreciate your help in guarding my 62 year-young joints! Great work-out, and DANG I feel the pump and it feels good! God bless and keep up the work(outs!).
I've worked at a foundry for over 30 years. Past 50 yrs old and built like a tank. But my lower back is a mess. Dead hangs has been my friend for a year now. Highly recommend
You do an awesome job explaining exercises!
Ive never worked indoor so strong arms have never been an issue, but now that im 50 i can see why my elders told me, jon jon.....once ya hit 50 enjoy the gentle slide down. They lived to their 90's by just always being active! thx for the video man!
Awesome, thanks for the tips. I will lower the weight and focus on conc.
Thanks! I’m 53 and dealing with sore elbows right now. I’m definitely going to give these a try!
Try Blue Emu before your workouts.
This is an awesome workout! Great pump and super work on the biceps without a lot of weight. Thank You!!
This gave me an incredible pump with just the first two exercises. When I completed the 3rd...WOW..LOVE THESE..changed my biceps workout for the better, expecting to see new results from this little tweak to my workout. At 70 y/o...need all the help I can get. Thanks..😊
Good stuffs 👍.
No music excellent
Good exercise suggestions here Gary. Always good to have something different to incorporate into the work outs.
It's a great workout for the biceps. I'm 61 from the Philippines. Thanks
Wow. That kicked the age out of me. I’m a rookie to this and enjoying every video I work out to of yours. I’m 63 yrs young and feeling great. 👍
thanks..I just found my new bicep exercises...
Thank you, saved this video for my next bizeps workout. Greetings from germany. I'm 62.
Great video I’m 53 love getting back into my training all this helps
21's are killer!! Some great advice as well. Thanks.
I’m 75 and 150lbs ( 5’8”) I never did free weights but did kinetic exercises since being a combat marine. Still do 60 sloooow push-ups with hands 14” apart every day and have kept my biceps and triceps “ripped”. To each his (or her😊) own. My wife of 55 years does her push-ups as well.
Great demo fantastic tips
Thank you this is excellent advice.
hi, how many days a week should I train using your workout.....
Thanks you for sharing ❤
Thank you 👍
Iam 58 and from today I am going to start. Please do let me know warming up exercise before we start. God bless all of us
I used to cut school to work out. Because learning is good, but bigger biceps are betterer
Great workout. Thanks for sharing
I’m 259 and after doing these exercises for 2 days my arms grew 33 inches. Thanks a lot
Great videos!- one question, how often do you recommend training each muscle group for us 70+ guys?
I'm 66 and have been dumbbell lifting for about a year. I am very technique conscious. I have been experiencing elbow pain, but kept pushing through. These should exercises should help. You mentioned 6 to 9 reps on the 21s. Should I also do 6 to 9 reps for tricon curls and cross body hammer curls? Thanks. I need this. Two doctors told me that there was nothing I could do to stop the elbow pain. I hope this helps. I'm determined to stay fit.
My method; concentration curls with the knee and one arm supporting on a low chair.
You can still go relatively heavy without taxing the low back.
As with the one arm dumbbbell row.
Standing curls are no go, it will go to my low back these days.
Great stuff sir! question; is it a single set of each?
At 58 and having worked out with free weights for 40 years this IS a great variation. I had no issues working hard with old school routines until I hit 50. Sinse then I have blown out my L2 and L4, have bone on bone vertebrae and degenerative disk in my neck. Heavy barbell and squats, any leg work other than body weight squats are off the table. These dumbell variations are a nice addition to mainly cable work for arms.
These kinds of exercises are useful variations. I include partial reps and much shorter static holds, and other variations. It’s good to experiment with different stables and different form. I have done Ron Laura’s matrix system on and off for decades, which is very intense, but it’s a great challenge. I’m 57. In the past I have had knee, shoulder and elbow tendon issues, but they have all healed up. But I typically do short workouts, and recover fully, resting 4-6 days before doing the same body part again. I often just do the entire upper body in one workout, then lower body next. That way the joints get heaps of recovery time.
I liked this set of exercises a lot better. Thank you Gary.
Much better instruction God Bless Sir
Hi Gary thank you for the video very helpful. Can you tell me where you buy your T-shirts from? I like the short sleeve that gose up till the elbow Keep making those video 🙏
Say something about suppliments necessary after 50/55
Enjoyed the video and explanation but curious why these are for men? I'm a petite 56/f who likes a good bicep pump. Going to add the tricons tomorrow. Thanks
Hola Gary,, I love these three bicep excercises. They work reallly well if one is very strict with all three.
Wow. That "Triple 7" burns ! 🎉🎉🎉
21's added, thank you so much - keep up the great alpha
Boer here, 72 and train for 55 years, (53 cm arms) greets from South Africa.
I'm 71. I love the tri cons. I'm just starting the 21's but they really make you burn.
The 21’s are the hardest and most beneficial exercise I use
oh and im 56 and the workouts are just right!
21s, classic set. Nice job man. Hammer grips are good too. 629K subs. Makes sense.
Very helpful - thanks!
Peace brothers and sisters this is a great workout I tried and you get a real sik pump thanks for the advice such a great trainer
My age is 54. From srilanka,great workout for Biceps
Great info as always Gary. I love these educational videos, thank you. Clarification please, on set #1 of the tri-con reps, are exercise 1 and 3 the same full range of motion or is the first 3 reps close grip and the last 3 reps normal curls? Btw after doing this workout the first time i ended up with T-rex arms! I could barely lift may arms up for about an hour afterwards...🤪🤪🤪
nice- I used 5 lbs- this is not just a man's workout:) ty
Sehr schön gezeigte Bizeps Übungen von dir alter Mann😂😂😂😂😂😂😂😂 ich bin jetzt 62 Jahre alt und mach die Übungen genauso wie du daumen hoch dafür😊😊😊😊❤
This works as the Time spent under tension is the key. Use form and control rather than focus on heavy weights..
Great video, 21s ar so hard!😮
Great detailed explanation
Thanks for the video, great
You may have said, but how many sets of each of the 3 types of bicep curls. Thanks!
Also, how many days a week?
58. Those are great ones! TY! Just got over a shoulder injury.
Thank you very much!!
I like it. I learned today
Thanks 👍👍🇺🇸🇺🇸
All body parts are important. Good Job.
Could you please list your whole body workout schedule, Please??!!