These Are The ONLY Exercises You Need for Huge Biceps (+2 Complete Workouts!)

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Күн бұрын

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@hifi-808 Ай бұрын

This answered so many questions. I’d love to see a similar take on triceps. Bonus if we can tackle the seemingly different rate of training/ recovery between triceps and biceps.

@coacheugeneteo Ай бұрын

Already done a couple of weeks ago my friend 👀

@hifi-808 Ай бұрын

@@coacheugeneteo I missed it somehow! Gonna be blasting it through my ears for the next 18 hrs to repent my sins 🧎

@daffy-089 Ай бұрын

What do you mean with the different recovery rates?

@ceeril Ай бұрын

Just rotate between them, that's the only way for the best recovery rate.

@hifi-808 Ай бұрын

@@daffy-089 From my personal experience and talking with peers, our biceps tend to recover faster than triceps after being hammered with the same amount of sets with similar RIR. It may be due to triceps outright being a larger group.

@eduestevesfitness Ай бұрын

3:32 when the voice over turned into diegetic, chefs kiss 10/10 editing

@TheAdamk12 Ай бұрын

The mise-en-scene and cinematography are also killer. At this rate, his fitness videos will become experimental indie films.

@benndickerson4568 Ай бұрын

@eduardoesteves6840 You beat me to that comment.. That was some clean voice over editing and timing for filming that particular part.. !! LOL... All the great info took a backseat to the thought that must have gone into making that portion match how it did.. RESPECT !!!!

@timmygates8859 Ай бұрын

He’s the smoothest man on KZbin when it comes to this and just one-taking a 7 minute monologue. Cannes and Sundance aren’t ready.

@xorvus678 Ай бұрын

Nothing hits my biceps as much as the Bayesian Curl. Started with this around 6months ago and its an absolute gamechanger

@NeuronIron Ай бұрын

its good, but pelican curl is even better imho!

@nathanevans13 Ай бұрын

same i tried and loved it since

@kaiserfakinaway5909 Ай бұрын

it's been my go to for 2 years, my biceps were my pain points ever since i started and now people compliment me on it. Would advise you to try preacher curls, the pump is killer!

@LobotomyPatient Ай бұрын

That onion bite sent shivers down my spine

@coacheugeneteo Ай бұрын

Mission accomplished 😂

@brandedimgs Ай бұрын

Imagine if the president or a former Australian prime minister ate a raw onion

@brandedimgs Ай бұрын

@@coacheugeneteo Taking notes from Tony Abbott?

@vikt Ай бұрын

Australia doesnt have a president 🤓🤓🤓🤓

@TrevorCrook-c1s Ай бұрын

You spat the onion out obviously ?

@1boreal Ай бұрын

It is very refreshing to find a fitness channel that isnt gimmicky .

@coacheugeneteo Ай бұрын

Glad to have you here!

@PolynesianMovement Ай бұрын

Fr he brings the cold facts and explains it so we can understand and apply it

@alexworm1707 Ай бұрын

Isnt gimmicky lamao, you just need a standing barbel curl and hammer curl and you're done. No fucking around doing multiple variations at once.

@MarioTomicOfficial Ай бұрын

Pelican curls are very underrated! When gyms were closed during 2020 it was my go to biceps exercise at home with rings

@wresling300 Ай бұрын

Barbell curl, dumbell curls and chin ups have been working the best for me.

@twilighttales- Ай бұрын

Uncle eugene covers all details, and those tips make a huge difference in my workouts, and I love every bit of it. Also, if it's possible, make one video about outfits that you wear, I am really curious about this, especially those pants

@pradeepsethi90 Ай бұрын

I've recently been doing Bayesian curls and honestly it's my favourite now. It just feels amazing 🤩

@Vincent-fv1ch Ай бұрын

"The only exercises" aka ALL of them, thanks!

@aaronmorgan4466 7 күн бұрын

Just found your channel, really love your delivery and explaination of the 'why' behind each exercise and your personal preferences. I've just got into lifting again after 15 years away. 18 months ago I fully ruptured my long head (not lifting) so am always really wary of exercises that isolate it; but just doing some reading preacher curls target the short, not long head as I'd thought. That opens up many more options. I'll definitely swap some of these exercises in to my routine.

@chibbyylol Ай бұрын

Looks like I'm throwing in some biceps on leg day

@coacheugeneteo Ай бұрын

Did leg day just become biceps day? HELL YEAH

@jesuschrist9985 Ай бұрын

10/10, I throw in preacher hammer curls as a superset with leg extensions (5 x 8-10 of each). stand up and use the back rest as your preacher set up and you’re good to go. means I get to hit biceps 3 days a week over around 20 working sets. I throw some side delts/DB lat raises in on the same day super set with calf raises

@pretty_flaco Ай бұрын

that’s a limbs day papa… google torso limbs split

@k1awdttt Ай бұрын

The failing early part is key. I never heard anyone talk about it like you did, tgat is being aware of how soon the muscle would fail, and we need to adjust our workout accordingly.

@aaron4387 11 күн бұрын

wow... some really great advice and excellent tutorial. Really appreciate it.

@RestaurantManager101 Ай бұрын

That super set at the end is a killer! My arms are on fire.

@benndickerson4568 Ай бұрын

@ 3:32 Voice over and editing MASTERY !!!!! My Favorite part of the video !!!!!.... You the type to create a STORY-BOARD with sketches and shot progressions for your youtube videos.. LOL... Nice work Brotha..

@coacheugeneteo Ай бұрын

thank you for noticing and appreciating!

@MCAzzarati 5 күн бұрын

Great tips. Thank you 🇦🇺

@wresling300 Ай бұрын

I've been training only for 1 year but my friend helps me a lot with my program. Week 1: I curl 90 lbs with the EZ bar for 5 singles. I then drop the weight to 65 lbs and rep until failure. Every week I add a single. I do this for 5 weeks until I get to 10 singles. After that, I add 5 lbs and I start over again. So every 5 week I add 5 lbs and it's been working very well!

@TheAlopolo Ай бұрын

High quality content. Subscribed

@Carishmakapoor 2 күн бұрын

HO CEATED THS MODREN ERA WOLD IF M WAS LASTETS OF ALL LOBBIES EER NON ...BUSLIM CANTRIES NO EXISTS......NO WOR DOF NO LINGO ALL UR 400A RMEIS ....THEN ..ALL.....NET WORLD IS MICROSFTS....DODGING EVEYR BUSLIM........SAME THING NOWOR DOF ENGLO...ALL IS COPYPASTED.............AVOID THESE AD TO ALL IN THIS CHANNEL..OH FAKE HADAJH UMBRAHS..EIDS...RMADHNAS .....SHBS.ALL..........KNAAIN...ARE ERE........UR KIDSARE THIER FAV DISH............SO....REMMEBR THEIR KIDS......SINCE 650 YEARS WE DOING THIS........ALL.IS RUNNED BYEDCUATED 1S IN THEIR JAILS....MaSTERS AND ABOVE..HAFIZS AND OVER..........GOTO...FB.........IN SEARCH TYYPE.......SIT.....IT2............READ ALL.....PLEASE...CITYT SREAD TO MENTIONED..........REWRADS ARMY OR WEALTH TO TOLD..KINGS COASES ALL.ISTALLED TO MNETIONED.....MEDIA IS HO 1 MAN SHOW...OF ALL TH EWOLRD..TOO...

@hrithikraj6520 Ай бұрын

please make a video on all your gym outfits 😅each one is really awesome

@BlackBullKnight Ай бұрын

I always struggled with stability on the Mike Israetel Curls! Thank you Daddy Eugene

@abrievanwyk7472 Ай бұрын

his is an excellent example of a highly informative video. Once you understand muscle mechanics, the discussion about the 'perfect exercise' becomes irrelevant. You can then choose what works best for YOU.

@coacheugeneteo Ай бұрын

Thank you! 🙏 Agree wholeheatedly with that.

@suppersday Ай бұрын

You are my favourite person on KZbin Eugene - love your work 💪

@coacheugeneteo Ай бұрын

Thank you! 🙏 Much appreciated

@adamlimbach6756 Ай бұрын

I feel like a reasonable way to think about biceps variety is not only hand position as emphasized here, but also the elbow vs shoulder position. Preacher curls in front, cable Bayesian curls behind, traditional barbell curl in-line, etc.

@looch49 Ай бұрын

Awesome vid as always. Keep making my workouts better and better. I also really liked the vid you did abt abs and using the 45 degree hyperextension. That helped with my upper abs a lot, so can you do a vid about lower abs? I’ve been having trouble progressing my leg raises. Thank you.

@ulisesgarciagonzalez Ай бұрын

geez! ... what a solid and true to your values human you are Eugene.

@coacheugeneteo Ай бұрын

🫡

@BagpipeHeadache16 Ай бұрын

Based on the quality and editing I imagine this video took a huge amount of effort and time, but it's one of the most engaging, accessible, and friendly fitness videos I've ever seen! Eugene and the crew are treasures ❤

@coacheugeneteo Ай бұрын

Thank you very much!!

@daspradeep 7 күн бұрын

@@coacheugeneteo is it possible to do these just with a bench? btw i love your shoes :-)

@fvingerhoed Ай бұрын

Thank you. Very good stuff

@user-ii7xc1ry3x Ай бұрын

Normal guy, back day, brings straps to the gym Eugene, biceps day, brings onion to the gym

@coacheugeneteo Ай бұрын

The most scientific intra-workout nutrition protocol yet 🤝😌

@Ammo-k7l Ай бұрын

I really like the standing preacher curl that you do leaning back nice technique

@AnthonyPullen-is8zy Ай бұрын

Great video thankyou ,you dont waffle and you get to the point thankyou

@coacheugeneteo Ай бұрын

Glad you enjoyed it

@TheAdamk12 Ай бұрын

I like the laid-back "curl" position to stretch the pecs and shoulders. I also sometimes do it on a Swiss ball to help work things out. I think other variations are better for actual curling.

@MarioMontecillo-p2b Ай бұрын

Thanks for the tip pal

@iiWazzi Ай бұрын

Very helpful ❤

@vuanhle537 Ай бұрын

Actually good content, i rarely comment on those trainning vid, but this one is 5 star.

@coacheugeneteo Ай бұрын

Thank you! 🙏

@pilotingfreakazoid Ай бұрын

LOL that first time stamp got me rolling. Appreciate the knowledge as always.

@mattdavey3936 Ай бұрын

On Behalf of the register of exercise professionals, you hit the nail good bro...

@scottcolquitt2073 Ай бұрын

Awesome!

@ajshihadeh1524 Ай бұрын

This is great!

@SonikVids Ай бұрын

Great video Eugene, looking STACKED

@coacheugeneteo Ай бұрын

Appreciate it!

@cheeks7050 Ай бұрын

ty for timestamps

@mikafischer2572 Ай бұрын

This might be a slightly redundant observation, but I reckon you could do a very similar workout to the one at the end for triceps as well, right? Something like overhead extensions, kickbacks and push downs maybe? I would love to hear other people’s suggestions/opinions on this!

@coacheugeneteo Ай бұрын

Yup! I actually have videos of those sequences on here somewhere. I think as a short. I can't remember 😅

@TheNunakun Ай бұрын

Biceps are my least favorite exercise, but you're making me enjoy them more. I just downloaded your app, cheers!

@mikiib4117 Ай бұрын

What an exceptional human being 👏

@jose_Ole Ай бұрын

Probably been asked and answered before. Where are the pants from? 5.11 Ridge Pant? I like how the cargo pockets are positioned on the quad and the inclusion of a gusset.

@armandoamenduni2912 Ай бұрын

Concetti raccontati molto bene

@Carishmakapoor 2 күн бұрын

@TNTroXxor Ай бұрын

Hi Eugene! Great video!

@coacheugeneteo Ай бұрын

Glad you liked it!

@bigpicturegains Ай бұрын

This is great and love the attention to detail, however I feel we often over complicate training. With a simple 1 arm standing dumbbell curl, I can get excellent stimulus and results. Although not a pure isolation movement, you can manipulate shoulder angle and forcefulness of the concentric to create a more even tension throughout the entire range of motion. Just putting this out there for those who don’t have the time or desire to do multiple curl variations and can still get the vast majority of results.

@RDS_Armwrestling Ай бұрын

I like doing dumbell curls seated, so I can lean towards the working side for comfortable angle and reduce swinging. Best way I've found for me, and I can even superset them to standing curls once I start getting tired - I never really felt standing curls well if I started with them. Just my experience! 💪🏼

@OmraneMet-k2w Ай бұрын

Thanks 😊❤

@dimoire Ай бұрын

what a great fucking video. Not only the actual information, but the editing, color scheme of your clothing and the gym - soothing

@coacheugeneteo Ай бұрын

Thank you! 🙏

@timsmith8426 Ай бұрын

Really good video. Probably one of the best videos on the bicep and forearm muscles. The only problem is the talking speed. I feel if he slowed his speaking down just a wee bit I (just my preference) I would enjoy the video more. But I really did enjoy the video

@Lowkey7843 Ай бұрын

what camera and/or lens are the using to film? Footage looks fantastic!

@Berus7777 Ай бұрын

I have the same color/model of LEMS boots. Tell me, how do you get them laced? Do they slip through the lower loops like crazy when you're trying to tighten them nearer the top?? If you know a hack for this, please include it in a video! lol

@stoicacquiescence Ай бұрын

Thanks Eugene. I have tennis elbow. what’s a good substitute for hammer curls?

@Carishmakapoor 2 күн бұрын

@JamesJansson Ай бұрын

1:36 Bro did a Tony Abbott impression.

@sdhusfdusudgf-dofsdif1234 Ай бұрын

Very good

@ignaziolentini7866 Ай бұрын

Molto chiaro!

@XanderYTV Ай бұрын

There are so many ways to get big arms. My simple rule has been to do one curl with my elbows in front of me like a preacher curl and another with elbows behind like an incline curl or bayesian curl. I should also include atleast one stretch exercise like a bayesian, preacher, or incline curl. I do believe that an incline curl puts your biceps through a stretch if you do it correctly. The bicep attaches at the shoulder joint and if you put your shoulders behind you and apply load with good form you will feel the gnarliest stretch in a weakened position ever. So yes the load will not be at the bottom of the bicep towards the elbow but rather shifted up to the shoulder. This is rarely able to be done with normal mid ranged curls. This is why so many people are stuck to baby weights on incline curls. So example combos: Standing DB curl + Bayesian Curl EZBAR Cable Curl + Incline Curl Preacher Curl + nothing because preacher curl is the 🐐 and stands by itself

@roadstar499 Ай бұрын

I lean back on padded smith machine pad when doing curls..I really can get a lot of tension at the bottom which had been proven to grow biceps...

@Carishmakapoor 2 күн бұрын

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@mattharris8487 Ай бұрын

My man went *CRONCH* on it, god damn. Go Gene go!

@mariannebuchel288 Ай бұрын

Got a wrist problem. Tried the variation of a spider curl. My goodness. It saves my wrist from pain. Gonna have to check that out but that's a different matter 😅

@Vnm-sh1jv Ай бұрын

That's a fascinating bicep workout honestly, but I just prefer chin ups and the rings. Never felt an intensive stretch until I did those two. I might try this out though on my hybrid days.

@pbkandy5374 Ай бұрын

I feel like hack squats give me a great bicep pump. Underrated exercise IMO

@CP4Z167 Ай бұрын

Implementing this into my workout tomorrow. Been going hard in the gym for over a year, shoulders , chest , back, legs , traps everything else fine. Only my arms has been looking goofy 😂

@TheAdamk12 Ай бұрын

Have you considered offering a "light" version of your app? For about half, you can choose from a menu a la carte of one item or something similar.

@coacheugeneteo Ай бұрын

Yep. I spent about 6 months of development time this year building exactly that. It's live already - You can download the app right away and start using 100% free programs and workouts, and pick and choose any paid program you like to purchase individually for unlimited lifetime access to it, or get a full subscription while it's on sale

@TheAdamk12 Ай бұрын

@ thanks will take a look

@DineshRathore_98 Ай бұрын

First tell me the which lumix cam. modal do u have in this video and also the lens details

@汉字学习者 Ай бұрын

I've been eugening my teo ever since I found this channel

@bobbyhunt3009 Ай бұрын

Great video, Love your Gym, my favorite I like Mike Israetel a lot but I just don't like his dumbbell laid back curl variation exercise. I keep picturing in my mind that video Doug Brignole showed when a guy was doing curls with his arm laying across a flat surface and SNAP. There is just so much tension at the stretched position that the exercise brings in a huge mechanical disadvantage and it looks like to me that snap city is right around the corner. It just looks dangerous and it brings in a lot of shoulder to assist the lift so isolation of the bicep is minimal. I was honestly surprised to see him promote & praise the exercise. Eugene, could you Please tell me how you feel about Mike's laid back curl as I Highly value your opinion as I know how smart you are in Biomechanics. Thnkx Take Care

@JEY28 Ай бұрын

3:33 was so smooth

@captaincrunch6175 Ай бұрын

is the larry wheels "split down the middle" desireable? I have always had that split since working out for 5 months and was looking for ways to lesson the definition between the 2 heads cause I didn't like how it looked.🤣

@skad2485 Ай бұрын

I think most people would find that awesome looking, I know I would. It gives a unique looking peak. I dont think its something you can lessen with working out if its a split already existing in your muscle

@fornana Ай бұрын

Love the haircut btw

@coacheugeneteo Ай бұрын

Thank you! 🙏

@user-tx8po5kf7j Ай бұрын

omg josh sim! :D

@12PieceAndaSoda Ай бұрын

Brachioradialis is the most visually prominent muscle in the entire arm in my opinion lol. More visible and lower on the arm than the biceps so can be seen even in an oversized shirt, yet bigger than the wrist flexors/extensors and visible when viewing from the front

@ElGitarico Ай бұрын

Actually today is off, but now i will test this

@JackOfHearts42 Ай бұрын

My strange hot take: I got tons of bicep gains from the first 3 years of training, but because i workout mostly for health, I think i'm mostly jsut going to put my biceps on maintenance. They get hit with lots of pull work, so I'm reducing them down to just 1 set (to failure w/ drop set) 2x/wk.

@ronald7482 Ай бұрын

I train at home with rings. Are pelican curl as effective as Bayesian curls?

@anonymous6045 26 күн бұрын

I am no expert but I train at home too, when in doubt Consistency and Effort have got your back. As long as elbow flexion is happening close to failure consistently you're golden.

@BrofUJu Ай бұрын

Bit confused on the incline curl point. If you really get your arm behind you, there's insane tension the second you try to curl, so the tension is excellent in that lengthened position, no? Just speaking from experience, I've found those have really destroyed my arms in a good way. Great video!

@RDS_Armwrestling Ай бұрын

If it works for you, keep doing it 💪🏼

@Creature1009 Ай бұрын

An incline curl is more lengthened on average than a standing curl, eugenes point here is the peak tension is still achieved in the short position, but I get what your point is as well, the length of the bicep muscle is still longer throughout the range of motion in the incline versus the standing.

@Tonaldo90 Ай бұрын

We need same for triceps 🙏

@coacheugeneteo Ай бұрын

Already done my friend! Check back a few videos. I followed nearly the exact same template for this video because of how well it was received by y'all and it was fun for me to create

@Tonaldo90 Ай бұрын

@@coacheugeneteo Thanks for response and guidance 🤩 have to check it out

@duartearaujo4778 Ай бұрын

are preacher and hammer curls enough or should i add inclined bicep curls or bayesian curls for the best gains possible?

@coacheugeneteo Ай бұрын

It's absolutely enough!

@Someone-lc6dc Ай бұрын

Would be nice to see a workout that could be done at home, with dumbells (with or without a bench) only.

@coacheugeneteo Ай бұрын

That's literally what Workout 2 is..

@Train2play Ай бұрын

Eugene Teo crunching on a raw onion wasn't on my bingo card this week😅😂

@MikeDG00 Ай бұрын

2:20 chin up and pelican curl for me

@markolive6070 Ай бұрын

Arms are looking sic bro! 💪

@coacheugeneteo Ай бұрын

Thank you! 🙏 been working on them this year

@aminpatel5457 Ай бұрын

Is four excerises one set ?

@teoheeming3762 Ай бұрын

What do you mean by 1 workout and 2 workout

@crazymemes2832 Ай бұрын

Nothing beats 3 sets of 8 chin up and 3 set 12 dumbel curls and little bit of bench

@thomaswalsh909 Ай бұрын

Triceps one next bro? 😃

@coacheugeneteo Ай бұрын

Already done last month! Go check it out 🫡

@thomaswalsh909 Ай бұрын

@@coacheugeneteo thanks man would you ever do a video about trap or Calf muscles atall then somthing that is often neglected thanks bro!

@pretty_flaco Ай бұрын

how do you feel about those old school arm blaster devices

@kelso133100 23 күн бұрын

Random question but where are your shoes from ?

@fredpohlen7002 Ай бұрын

For workout 2 you said “that’s set 1,” am I supposed to be doing that over again for 2 or 3 sets?? Or is that the full complete workout?

@fredpohlen7002 Ай бұрын

Thanks so much, super helpful content!

@HuxleysShaggyDog Ай бұрын

What about the brachialis?

@Justissier Ай бұрын

You say you don't like the layed back dumbbell curl because it relies on the shoulders for stabilisation. But isn't it also the case for the high cable curl and even the pellican curl?

@Johnsonthe3rd Ай бұрын

True that in the shortened position of a bicep curl, the forearms begins to take over?

@likemy Ай бұрын

this video is a great example of 'teaching a man to fish'.

@patrickrooney926 Ай бұрын

Not to sound like a know it all. Just throwing my advice cause my biceps have always been a muscle I never worked hard for but always been a strong point of my physique. Only exercises I’ve ever done was I’d hold for 15-20sec at the top of a chin up and then blast out as many as I could for a few sets but my go to is just a 40lb resistance band standing curl and do as many reps in all different angles even doing static holds on one arm while doing 5 to 10 reps on the other and obviously matching each arm. Short rest periods, probably 3-4 sets or until I felt they were wrecked, which depending on circumstance could be more or less. Honestly never really did this bicep routine unless I was about to go out to pick up chicks or if one was coming over to my place. Long comment really just to recommend to any one reading this to give it a try and see if it works for you and my question, I know a cable and band are basically the same but with a band, unless I deliberately try to lock up at the top to prevent my arm being dragged back down, isn’t there constant tension if I leave just about an 1/8 of space in ROM at top and bottom of rep?

@paulwoods9132 Ай бұрын

Thanks great video. BTW you really suit shorter hair. You look 10 years younger also.

@coacheugeneteo Ай бұрын

Thank you for saying so! I'm really starting to like it

@brandonsands5722 Ай бұрын

Where’s his t-shirt from?

@obiwan5254 Ай бұрын

I'm confused - you talk about peak contraction with spider curls and working mid range with normal standing curls but in my opinion resistence profile of this exercises are too same. Am I wrong?

@Shazok55 Ай бұрын

the same but long head is more shortened with spider curls