How To Build Big Biceps / Guns / Arms - Buff Dudes

BUFF DUDES T-SHIRTS! www.buffdudes.us/collections/all
The Buff Dudes are back with episode two, and this one focuses on Biceps.
Brandon Myles White takes us through five classic arm workouts and takes us one step closer to becoming a Buff Dude by building those guns!
Here's a rundown of what we take a look at:
Barbell curls - Wide grip will help build the short head of the bicep and build peak. close grip BB curl will focus on the long head and brachioradialis. Size, mass, strength - this is why the BB curl is the favorite in total biceps builder.
BB curl works:
Long head
Short head
Brachioradialis
Builds - size, strength, and peak.
Hammer curl -
Long head
Brachioradialis
Forearm
Builds - size, strength.
Alternating DB curl -
Long head
Short head
Tip - focus on the supinating of the hand.
Builds - peak and size.
Concentration curls -
short head
long head
takes the delt activation out of the equation.
Tip - always get the full range of motion from the complete stretch to complete flexion. making sure to get the extra supination at the top of the movement.
Builds - Mountain PEAKS
Spider curls -
short head
long head
Tip - focus on the stretch at the bottom position and bring the BB to the forehead.
Builds - biceps peak
Buff Dudes / Fitness / Forearms
Starring: Brandon Myles White
Shot n' Edited by: Hudson
Music by Kevin MacLeod
Griphop - ISRC: US-UAN-11-00413
Impact Intermezzo - ISRC: US-UAN-11-00620
Pixel Art By João Victor G. Costa (JinnDev)

[@navaerick86]

I learned more in 3 minutes versus other long ass videos.

[@real01s.50]

true that

[@draori2348]

*erghm* ScottHermanFitness

[@mangrovejack3450]

Same bro, no bs straight to the point

[@lester9339]

Athlean

[@justinsteele6308]

yep this channel kills other channels, this 8 year old video just taught me more than 80% of the crap i watched before it

[@columkenn]

I love this guy, and no long-winded intro's, excellent instruction

[@amazinginspiration]

This guy is perfection. I can't find a single flaw in him. Awesome channel, and totally awesome guy.

[@tomcetrajceski9693]

This is the first video I ever saw of you guys like 7/8 years ago. I remember the whole damn thing like it was yesterday. Worked my arms off to hell with a pair of DBs with water bottles attached to them. 7/8 years later, still going at it with you dudes. FUCK YEAH!

[@IshyVideos]

"I love you" lol Very happy I stumbled upon this channel. Keep it up, gents.

[@MashrufKabir]

IshyVideos haha they're gold.

[@dejo095]

lol best buff channel on the tube... dude ;)

[@marmalar]

+IshyVideos Haha totally! I found this channel today after a Taco Bell pigout and as soon as he said "I love you." I subscribed and marathoned a ton of their stuff!

[@buffdudes]

Rameez, thank you, that means a lot. You summed up exactly what we were aiming for when we created this channel and I'm glad we're able to help you out!

[@Walhor]

He just went full broscience at the end lol

[@themanonthecross3432]

one of the best biceps videos ever seen

[@davidaragon687]

Dennis Olsson the man who was on the cross saves us from damnation if we believe in him and trust him

[@BitcoinWillFixEverything]

Meh, I prefer Thor.

[@arriesdavid]

Coolest flexing ever. This is the video that made me subscribed haha.

[@aaaaaa-sw3ds]

Arries David 3 years passed do you still workout

[@andreadalmonte4302]

Craziest man I've ever seen! Ahahahaha! Love your videos!!! Really helpful! Love you Buff Dudes!!

[@buffdudes]

Thank you!

[@andreadalmonte4302]

You're helping me a lot! Thanks again from Italy!! ;)

[@davidbilla6583]

+Andrea Dal Monte k

[@unlimitedprogress3882]

+Andrea Dal Monte Excited much?

[@mockmywords]

By far theee best fitness videos i have seen, thank you guys so much for a great youtube channel.

[@MSNasereddin]

Hammer Time !! =)

[@Something-d4k]

mate thanks for all your workout advise really effective. brings a lot of changes and body improvement. Once again my respect and salutations from Portugal.

[@utubefan461]

hulk version of sam winchester!

[@C3Think]

truthhh

[@themightydumbass]

I was thinking that haha

[@gabispn13]

A sexier version of Jared Padalecki for sure....Brandon, you sexy beast!

[@adrianbungau6471]

Loled.

[@BlessjTom]

ahaha, first thought as well! :P

[@ismaaeelkhan1417]

since I've started gym, I've been following this channel for at least two months and I've seen so much improvement, thank you !!

[@PrimeV88]

Awesome channel. Keep it up buff dudes!

[@NolaspanishPage]

Hahahahahaha that ending. Love this cat!

[@ThePonchov2]

"Boom! Ahhh! Bang! Roooo!" ... "I love you!" Such a boss !

[@sauravverma]

Simple & short , Love it !! Thanx a ton BUFF DUDES !!

[@ShahabGhazi]

Honestly you increase my motivation. Thank you Buff Dudes

[@lamborger]

Liked for motherfucking guns. ... Love you too.

[@real01s.50]

Long head ---> Size and strength Short head ---> peak and definition Thank you so much for clarifying that ! Helped me a lot.

[@harryjohnson2011]

Real01 S. He got it wrong tho

[@kimjongun2536]

Its opposite I think he mispoke

[@briannewman2850]

Just found Buff Dudes! Straight to the point and no bullshit! Awesome!

[@Mladihadzija]

you guys are awesome, thanks for all advices and all you do, bless your heart

[@EmreBozkurtGuitar]

now that was funny as hell :) Keep up the good work dudes!

[@00SENNENGOROSHI00]

i just watch his videos because his funny i dont even bodybuild

[@anthonypenna4527]

Well, you should start; I'm sure yoiu'll fall in love with the gym lifestyle ;)

[@makeme4937]

you should go to broscience

[@vincentpham8605]

***** don't just stretch. normal stretching slows your movement down and makes it easier to get a injury. What you need to do is static stretches, or stretches with a lot of movement.

[@ArnoldPranks]

Awesome tips, Badass Biceps... and the most SPONTANEOUS Ending of all time!

[@michaelfoster7268]

I would like to thank you for the motivation and making this fun, it makes it much easier in the gym.

[@superjervis]

That ending :)

[@nobushinoworwolski5062]

Mike Chang is watching this

[@columkenn]

I get fat too many annoying Mike Chang adverts on youtube, a shameless self-promoter, don't like him

[@TheAlexmercer360batmanfan]

columkenn Why the hate on Mike Chang?The guy was my idol 6 years ago and using my own ghetto workout equipment(navy duffel bag full of bricks,weighing 70 kilo when completely stuffed with bricks),I did unilateral arm and shoulder work,and within 2 years got jacked,that pic of me was 4 years ago.His instructions on diet and working out really helped me a lot.I love his channel,heck he often says supplements are not necessary,but in some countries they are cheap,in which case it would be good to get them.All my exercise forms and set rep infos,recovery tips etc,all of that I got in his channel,that really helped me.I was on white rice,eggs,chicken,peanut butter and bread,a very simple and unique diet designed by mike,that helped me a LOT.He is a very good instructor,also holds world records,he often advices against supplements,so i dont get the part when people say that he is a scammer and shit. Also,no offense,but is it possible to neg someone on yotube these days,does that neg even count?Thanks in advance.

[@tommydiez4026]

TheAlexmercer360 MIke Chang claims to know a secret and claims to have a six pack but hes actually fat and ugly

[@CryptoBates]

he WAS the man, till yeah, buy this that and that is the maximum way.

[@TheAlexmercer360batmanfan]

***** Proof that he is on roids?

[@michaelolivares6914]

dude I've followed many body builders on here for years but I've been watching more of these vids you're the best man

[@David-lu5tl]

I love you tooooooo buff dude! Gotta love this video full of sweet informative GAINS

[@bearfcker5]

You sir, are freakin ripped! Kudos

[@zaxdable]

After that intro i subscribed immediately

[@sergiomadero]

Good video. It's was a great way to explain the basic movements to grow biceps.

[@williebeaminiv1928]

Simple and straight to the point! Love it! Everyone else over complicates biceps. Great video dude!

[@iambodybuildingyt221]

9 years ago wow

[@miqqe93]

this dude looks a little like sam winchester with that haircut. Good video btw!

[@vforvictorvvv]

i think so

[@MadeInGefle]

Mikke 93 No he looks like Jaime Lannister! ;)

[@HomicidalDavid]

MadeInGefle lol

[@rav8149]

+Iron Knuckle I thought he was Chris Hemsworth's brotha...

[@omar8424]

simple short and informative. i like it

[@clairespears3875]

I wanna thank you for your help buff dudes, ive come a long way since following your advice and your vids are hilarious, thanx guys

[@TheCaffeinatedDrive]

you guys are way too cool. :D

[@tokyopp]

turl.turl,turl,turl .......HUMMER TIME!!. hahah lol 1:14

[@emilmanyarski536]

Great as always !!!

[@tee2thejay]

Great video! Thank you guys for the help and motivation!

[@ypenburger]

haha, best.. outro... ever!

[@Somber.Killer]

BroScience ending lmao

[@TheAntexOne]

so helpful! thanks guys keep up the good work!

[@Juggernaut_Overdrive]

Great video, very helpful!!

[@jattalalay]

A really buffed Jamie Lanister! :D

[@vegawinnfield7002]

for a while there...i thought he was sam winchester 😂

[@Saigaiii]

LOL

[@lemmeplz]

exactly my thought 😂

[@celeste2052]

Your vids are so good! And I LOVE your guns. Picking up good tips.Thanks a mill from South Africa.

[@brianmelchiorre236]

very helpful. love your vids they make it fun!

[@jakelong452]

Everything is better with explosions

[@OverG88]

- Michael Bay

[@gamesofor]

haha lol it seems like jaime lannister has started working out lately

[@MrMLBson09]

+gamesofor i had a good lol at this xD thank you

[@gamesofor]

:)

[@russiamother2878]

lmfao i thought the same thing lol

[@clashwithcute1639]

gamesofor i was just thinking that i've seen this dude somewhere else.. 😂😂😂😂 you remind me now .. King slayer .. 😁😁

[@TheBergsteinsson]

I watch this one before every bicep workout! Love it :)

[@harshitbhola6306]

Really informative. love your videos 💙

[@SeismicJack]

He looks like if Thor and Sam Winchester had a baby that became more handsome and powerful than them both.

[@joaquinortega6269]

Hey Dudes Quick Question: Which way, in your opinion, is the better way of doing a concentration curl? Using your leg or a pad? what would be the pros and cons of each? Thanks!

[@tylerdurden2511]

I kinda feel like in the pad is more isolation to the biceps, when youre using your leg like a pad i personally find that your shoulder is working with the biceps

[@jasonbeaston8418]

Best helpful tip for building better biceps, thanks Buff Dude.

[@abubakarqasim5602]

You real af bruh! Keep it thrill fam gonna keep watching your videos so I look big when i fight!

[@maximustitan8171]

Go Supernatural Sam Winchester!!!!

[@themightydumbass]

The ending tho....lmfaooooo

[@jamesramalatso6231]

This is the AWESOMEST bicep video ever!! Especially the flexing at the end!! YOU BUFF DUDES ROCK!!!!

[@logandiaz9254]

Best channel nothing complicated! !

[@thiagorevelles3042]

You're so fucking funny! Thanks for the tips.

[@AndyBodyHome]

Sam Winchester is that you?!

[@skyup2.082]

JAJA DUDES ARE AWESOME, THANKS FOR THE WORKOUT LESSONS.

[@D1Supra]

This is quite possibly my favorite fitness channel on KZbin now. I love you too.

[@ahmadatef6109]

long head(outer) = peak short head(inner) = mass

[@Omer698]

other way around

[@ahmadatef6109]

google it!

[@xlmentx]

They messed up on the video

[@kiro_ciganina4225]

i love you too

[@sadiqal3497]

watched two videos subscribed and liked. Wonderful stuff

[@voice88out]

I love your videos man, very beneficial,professional and funny as well !!!!

[@Thedzox]

Jaime Lannister is that you?

[@Skaterdudeisthebest]

What if you have a large gap in between your bicep to your forearm? Is there a way to I guess "stretch" or build bicep muscle to tighten up that gap?

[@harryjohnson2011]

Garrett Newman no

[@dylanyorfle4110]

cause this video is awesome its endings like that that make me enjoy the videos along with the information provided of course

[@uneedmorepeople]

Hands down best bro science on KZbin. Best tutorial videos my go to for ahh yeah I forgot about that

[@dardanm3544]

thick.solid.tight.

[@lukefisher9877]

that's what she said

[@buffdudes]

kzbin.info/www/bejne/mma4k6iIg5uKkNU

[@amitboykettlebells]

I want big biceps!!!

[@TheBlueboyfan]

thanks buff dudes

[@budknowitall7140]

***** you should look some more scooby,athleanx,weight gain network are all fine channels i agree about chang though

[@xS1LV3RxHAZ3x]

bud knowitall hey whatch luimarcos opinion on mike chang, it's helarious.

[@BullSit482]

i love you man :)

[@eleanorclub]

This was/is great! I *did* learn a lot (will never confuse pronate and "soup-i-nate" again), but, but...the Hammertime dance--lovin it!

[@domterretofateofda9431]

Wow this video was awesome and very informative!

[@PhysiquesOfNattiness]

Buff Dudes- 'also, i forgot to mention: winstrol, trenbolone, insulin, sustanon 200, dianabol, test. 250, and top it all off with a little bit of Deca....and Whoah-Lah, Get Big Arms like Me.'

[@PhysiquesOfNattiness]

then stfu acting like u got offended. Get a fucking life!

[@PhysiquesOfNattiness]

yea u take drugs. it's obvious. The juice has gotten to ur head bc ur very stupid... if u see my my pic/video ull see Im far from skinny... I have 17.5 inch biceps and I'm all Naturale, I ONLY TAKE IN FOOD AND WATER, NO SUPPLEMENTS EVEN siss...i lift the 100 lb dumbbells for 15 reps on chest press, the 110's for 9-10 reps depending on the day, shoulder press the 90 lb dumbbells for 12 reps...do the 120 lb dumbbells on one arm rows with no straps, 3 sets... curl the 65 lb dumbbells for 3 sets of 10-12 or more keeping the elbows still...and can curl the 75s... wrist curl 80 lb dumbbells for 3 sets 13-15 reps...can do 27 pull-ups in a row....lat pulls with seperate rings in each hand 240 lbs for 12-14 reps, no problem...dead-lift 405 lbs for 5-6 reps...shrug 425 lbs for 12-15 reps with no straps... seated calve raise 370 lbs for 10 reps... standing one legged hamstring curls with 90 lbs of plates on each leg for 3 sets, many reps... one legged leg extensions with 190 lbs per leg for 3 sets, many reps.... I'm 5ft 10.5 inches barefoot and weigh in at 184 lbs...U better watch who u calling skinny u Drug Addict Twinky boi. I'd rape u. Dare to challenge me to a dumbbell lifting competition on here bitch!!!??? we'll post the vids and everything.... don't puss out sweetheart... ull keep talkin like a wuss and not accept the challenge, or Go SILENT... ha

[@payday_1150]

buff dudes are natural

[@Tmt_2239]

I thought the peak is the long head and the size is the short head

[@gaba5921]

#FF0000AnubisFace i think so too

[@harryjohnson2011]

It is

[@loggitec]

Those are some really nice arms! Gret video. Great channel!

[@NYRobb82]

Your Humor is what sets your videos apart from others lifting vids. As informative as it is, its adds some entertainment. Subbed.

[@andycarson7999]

Where's dean??? Shouldn't you guys be fight deamons not lifting?

[@littlebrowny]

LOL killing demons is not easy they need to work out..

[@kervensjasmin1508]

So there guys are all natural right.

[@TheRealHiro]

Wow nice vid man I started last month and i can already see results

[@txtommy713]

Great tips thanks man!

[@Devluizhenrique]

Sam Winchester?

[@infernal6969]

I love you to Man (no homo) xD

[@ZenMasterPhil]

Great video. Brandon rocks!

[@magicsinmyfingers]

this was the greatest exercise video I have ever seen! thank you!

[@stratmanuk]

This guy needs to come out of his shell a bit more, far too introverted lol. Seriously though, that's exactly the kind of physique I'm training for , looks far better than the modern Olymia guys with their stupid, bloated thick steroid filled waistlines!

[@gustavosalonski96]

I used to be afraid to turn into one of those guys! lol! I learned that its simple, dont take steroids.

[@anthonypenna4527]

Luiz Gustavo lol many fitness models take steroids, does that mean they have a bloated stomach? No. That gut is the result of multiple Human Growth Hormone injections

[@according_to_rizo]

What makes him seem introverted? He seems like a sociable dude.

[@meditativebanjo368]

That's what it's all about man small waist broad shoulders. In nature perfection is articulated through the golden ratio, that is having a 1:1.618 ration; in this case the shoulders are the 1.618 and the waist is 1. In bodybuilding the participants fail to reach these proportion, as you said they have more bloated guts which nullifies them from having a "classic physique". I would suggest that you do look up on google either "Grecian Ideal" or golden ratio body" to get started on the most attractive physique that is possible. :)

[@mohammadbabar1990]

Thankxxxx....Nice bicep rips man i will try this today at my gym....Thanks again

[@Someguythatlikespizza]

This video gave me all sorts of Nostalgia. I remember watching these videos when I was still in Highschool starting lifting weights.

[@davebethwaite6498]

Cool videos man, subscription for sure!

[@razor198042]

Big thx for the video shot of barbell curl, every time I’d do it I always seem to hit delts and/or forearms

[@anujsharma374]

awesome dude love it

[@modelopapi6192]

This channel is freaking TOTS AWSOME

[@AndyArnie8]

This channel is brilliant! What a laugh and some good info! Cheers Dudes! From Scotland!