Bicep Exercises - Lee Labrada's Secret Tips

Bicep Exercise - Lee's Secret Tips - With Lee Labrada == FREE 12 WEEK PHYSIQUE TRANSFORMATION PROGRAM :www.labrada.com...
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Today's ask Lee question comes from Glen Deyle from Phoenix AZ
QUESTION: Lee your arms looked great back when you were competing, and they still look great today. What is your secret for biceps development?
ANSWER: Glenn, most guys wish they could have bigger arms. The arms are one of the showiest muscles on your entire body, and are a symbol of strength and vitality. If you ask someone to make a muscle, they'll often roll up their sleeve and ball up their biceps.
I've always used basic biceps exercises such as barbell curls, preacher curls, and concentration curls to build my biceps. But if you ask me if I have one secret to even better biceps development, then I will have to tell you about hammer curls.
This is an overlooked exercise that can add an inch to your arm in a matter weeks.
The hammer curl doesn't actually work the biceps. It works the brachialis muscle which lies underneath your biceps. The function of the brachialis muscle is to flex the elbow joint. When your arm is fully flexed into a biceps pose, the brachialis muscle appears as a knot underneath the biceps, as the arm is viewed from the back side. When the brachialis is fully developed, it can add an inch or more of size to your arms and really make your biceps pop.
To work the brachialis muscle with hammer curls, select a pair of dumbbells that you can normally curl 10 times. Grab the dumbbells like you would grab a hammer. Start the exercise with the palms of your hands facing inward towards your thighs.
Curl the dumbbells alternately one at a time. Keep the face of the dumbbells facing up throughout the exercise. This is critical, to keep the stress on the brachialis muscle.
Do 3 to 4 sets of 8 to 10 repetitions at the end of your biceps routine. Make sure that you work hard enough, that it's very difficult to complete the last couple of repetitions each set. You want to exhaust your brachialis, that is work it to the point of failure.
Try adding this one overlooked exercise to your biceps routine, and watch your arms grow! I hope that my tip helps you.
I'm Lee Labrada, your lean body coach. Stay lean and stay strong.
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[@Labrada]

To Rahul Chauhan - Both are great ways to build muscle mass, by using both high rep and lower rep sets you are causing what we like to call "muscle confusion". This optimizes muscle growth stimulation. Keep in mind form is very important, as we move to heavier loads with lower reps form becomes more and more important! Hope this has helped. Wish you all the best with your goals.

[@abc456f]

When you can't do anymore reps of hammer curls as described, do them alternately across your body. You can add a little body swing at the end. Really pumps up the forearms and biceps and stimulates growth.

[@Labrada]

This is similar to a super set, or even could be considered a form of a drop set, thanks for the tip, it's always about the pump!

[@abc456f]

Labrada Nutrition Or an extended set. Someone gave me this tip many years ago and I've kept in my regimen since. I do three sets in one: one set of dumbell curls with palms facing up, one set of hammer curls, and finish with as many reps as possible of the cross body hammer curls, using some swing for the final reps. All done alternately. Intense!

[@mattali204]

Love 2 see more videos like this from u Lee brilliant.

[@m.k.spaulding5117]

Hi Lee, Know what's even BETTER for art development? Clean and Press! The more muscles during a movement the more muscle mass is gained. Hitting compound movements (squats, deadlifts, cleans, clean & press (or power press), snatch, stiff leg deadlifts, squats, bench press, dips etc.).I believe they said it also causes more protein synthesis as well. I like to do contracted curls too. I basically curl while doing a most muscular type pose (flexing everything from traps to calves. Major growth.

[@hellsong23]

Amazing! Lee Labrada was my favourite bodybuilder when I was younger. I hit 40 recently and decided to start hitting the gym again. I am so happy I found this KZbin channel. Subscribed!

[@Labrada]

Hellsong23, great to hear from you. Thanks for joining out channel. We have new videos going live every week! All the best.

[@marilynl5218]

great information

[@MrNAUMAN4]

I'll definitely try this one thanks sir

[@Labrada]

You are welcome Nauman, thank you again for being a part of our KZbin channel.

[@jamesolmos5644]

thanks Lee it helps a lot.

[@rahulchauhan-kp7qi]

heavy weight low reps or light weight high reps? which is best for arms workout according to you sir?

[@noahsanchez3]

So Fuckin smart bro Og LEE LABRADA! 💪🏾💯

[@deloachrd]

I always did Hammer Curls since I was like 10 years old. I glad I was doing something right! Thanks Lee. Guys want the thick Chest, Biceps and ABS! You never hear a dude be like hey man... check out my hamstrings separation!

[@Labrada]

Can't beat the Hammer curls. Don't forget the hamstrings, the body strives to be balanced in muscle. Our upper bodies only grow as fast our lower body will. Maybe someone will be saying "RaShane, check out those hammie separations" hahaha you never know. All the best this week!

[@deloachrd]

Labrada Nutrition LOLOLOLOL! Man, I see big dudes with small legs all day at the gym! lol I guess I will do legs twice a week now since you are saying it can help with my upper body growth. I want ALL the Muscle GainZZZ I can get! Labrada Nutrition shipments should arrive today. Can't wait to try the new stuff!

[@Labrada]

RaShane DeLoach Awesome! Enjoy the weekend, the leg workouts and the supplements haha. All the best.

[@deloachrd]

Labrada Nutrition Thanks! Everything has arrived. I will let you know how I feel in a couple weeks! But, i will continue watching 1-2 videos a day some you can help me stay focused. trying to eat healthy and train hard is a lonely place!

[@503945158]

Legs are important dude. Ever heard of Tom platz?

[@deputysheriff5994]

Thank you Sir!

[@pwalsh793]

i always use hammer curls they are brilliant.

[@Labrada]

I agree Paul. All the best.

[@oldermuscleguy]

Lee are hammer curls and Zottman curls one in the same? Thanks

[@Labrada]

Hey Norman Thanks for the question, the answer.... no they are not the same exercise. The Hammer curl you have no wrist movement. With the Zottman curl you have movement of the wrist to activate different muscle in the bicep. All the best.

[@fredbannon3242]

Hi Lee, I started working out recently, im 55.I have been working out for 8 months and I don't seem to be growing.My arms haven't changed in size, I look a little more defined.I don't know what else to do.Ant suggestions?Im supplementing, cant do protein powder causes kidney stones in me, but I eat well.

[@Labrada]

Hey Fred, stick to it, fitness and exercise is a way of life. Hiring a personal trainer to help you reach a new level of fitness is always an option. Thanks for stopping by the Labrada Nutrition KZbin Channel.

[@kurtheitman552]

Hey Fred, You should get your testosterone checked. There are tons of places now that do this free. You can decide not to take it, but the more you learn, the better your ultimate decision will be. I was told by a professional trainer and magazine model (for bodybuilding of course) that if your testosterone levels are too low, it won't matter what you do. With low T, your gains will be minimal. I don't presume to know what Lee knows, but get your levels checked. As I said, the tests are usually free or less than $50. P.S. Those fake testosterone booster products (all of them) are BS.

[@yatdane]

Mr. lee!!! Could you recommend me 3 of your supplements to ripped out pls?

[@Labrada]

Yatdane, thank you for wanting to choose Labrada as your supplement supplier. First, your whole food nutrition is the most important factor when becoming lean. Ensuring you are having 3-4 well balanced and healthy meals per day is a must. With that being said, a good protein powder, post workout and between breakfast and lunch can help build the foundation for good nutritoin. (2 shakes a day when having 4 meals) We recomend consuming 1 gram of protein per body pound per day. Also below is a natural fat lose product and a pre workout that will help you burn more calories while working out hard. Protein... www.labrada.com/store/LeanPro8-5lb.html Garcinia Cambogia (Natural fat loss) www.labrada.com/store/garcinia_cambogia.html Pre workout supplement (Extra energy in the gym) www.labrada.com/store/SC_Xtreme.html Hope this helps. All the best.

[@yatdane]

TYVM Mr. Lee :) you are so kind!!!

[@mikespano1]

Lee, will reverse curls do the same thing?

[@Labrada]

Reverse curls will activate the muscles in your bicep and help stimulate growth for sure. However reverse curls and hammer curls target the bicep muscle itself differently. Doing a combination of both exercises is a great idea. Thanks for the question Mike, All the best.

[@dnyaneshwarvaity3608]

Lee sir..if my triceps respond well but my biceps dont show good improvement despite of doing hammer curls and I dont see that line dat separates biceps & triceps when I flex my arms in a bicep pose...then what am I doing wrong ?

[@Labrada]

Dnyaneshwar, you are not doing anything wrong. It takes time to grow our bis and tris. With time and effort you will see that separation. We have to remember these are very small muscle groups compared to our legs, back and chest. It takes a long time to get this kind of definition. All the best, keep up the hard work!

[@dnyaneshwarvaity3608]

thank you lee sir for ur reply.....I will definitely continue the hard work

[@mohitshivashantisharma6808]

Thanks for ask that !! Thanks Mr Lee

[@anandsingh7315]

Sir,my age is 24 And my height is 5'4inchs so it is gooD for bodybuilding or not..?

[@Labrada]

+Anand Singh It's hard to say if someone is good for bodybuilding or not. I think everyone has the right to try and be one of the best no matter their height. The only way to know if your height it good for bodybuilding is to try it out and see. Wish you all the best with your fitness goals.

[@anandsingh7315]

Thnks sir

[@amanmohan635]

Hey Lee i want to ask that when i do dumbell hammer i start with a low weight say 5 kg and do much as i can then in the second rep i go for little high weight say 7.5 kg then i use that weight another 2 sets but for the last i go for 10 kg should i do this or not ?? Are repetitions more imp or heavy weights !! Pls answer

[@Labrada]

+Aman Mohan Thanks for the question. The key to muscle growth is time and tension placed on the msucle. You can achieve this many ways, high reps and lower weight or heavier weight and lower reps, they can both work. Here at Labrada we recommend rep ranges of 8-15 sometimes going as high as 20 reps for smaller muscle groups. We would recommend sticking to these rep ranges, and lifting the heaviest weight you can with proper form while achieving your rep goals. Hope this helps, all the best.

[@amanmohan635]

Thanks !! But i also want to ask about the labrada muscle mass gainer as i am trying to bulk up should i consume that if yes then with what kind of diet!

[@Labrada]

+Aman Mohan When it comes to diet, you must be in a calorie surplus with your protein making up at least 30-40% of your diet. The Muscle Mass Gainer is a great way to increase calorie intake during the day. Make sure to always consume lean protein at each meal in addition to the Muscle Mass Gainer for best results when trying to gain muscle. All the best.

[@amanmohan635]

Thanks that helped a lot !