Get F**king JACKED by Specializing in a Lift

[@laegu5430]

Translation: lock tf in

[@BasementBodybuilding]

Basically, yeah

[@willisliao9338]

Translation: Don’t be a pussy

[@user-he4ef9br7z]

They call me a "calf raise enthusiast".

[@BasementBodybuilding]

I’m trying to be like you at this point…

[@frankchen4229]

hi omar

[@bambostarla6259]

Therapist: Jacked preacher curl specialist isnt real, he cant hurt you. Jacked preacher curl specialist :

[@BasementBodybuilding]

And he will hurt you! (If you don’t do preacher curls)

[@bambostarla6259]

@@BasementBodybuilding For I have sinned! Going to do ez bar curls later :)

[@RePaperBag]

would you say the machine preacher curl would suffice as an alternative? I, like many others i suppose, has a fear of doing preacher curls. i know ure not going to teae the bicep if you do it properly, but still.

[@str1ker_eureka]

@@RePaperBag​​⁠ most machine/cable preacher curls are just normal cable curls but with a pad to rest on. The real magic in free weight preacher curls is that the point of most resistance in the lift is near the bottom, which biases the stretched position and grows the bicep in a way that few other exercises can replicate. So, if you’re looking for similar effectiveness in a machine preacher curl, you probably won’t find it unless it’s a weird lever-based machine, but if you’re just looking for a stable exercise then yes, they work just fine. Assuming you’re natty, though, the only real risk of going too heavy on preacher curls is elbow overuse/tendinitis-you aren’t going to tear a bicep even going for low reps, but if you do them a lot you might get some annoying joint pain.

[@BasementBodybuilding]

I should clarify, on the august 2024 set of preacher curls I’m using a different technique, I didn’t actually lose that much performance from cutting, so don’t use that as a reference lol. My strength did peak at 120x5 on the bulk, and has dropped to 115x5, so nothing drastic.

[@dipppyegg436]

Just interested in how the form is deferent? Was the seat lower in August set? Which do you recommend? Looking huge btw

[@BasementBodybuilding]

@@dipppyegg436 yeah usually I’ll keep my elbows a little higher, and allow more lean forward and back to keep it a little less strict. The sets shown was my lighter day, where I’ll wedge the pad into my arm pits, so there’s no leaning involved in either direction. Both techniques work well and they compliment each other imo

[@deansheppard1104]

Just a question , do you count the EZ bar weight when you mention the load ? If Soo did you weight yours? Because I noticed that my performance varies allot if I go to different gyms when I travel Soo the load I use on preachers is not consistent with the one in the gym I usually go , I was wondering if it is because there seems to be a difference in the inclinations between the preacher stations or some ez bar weight more then others , I have no way of weighting the ez bar at my gym Soo I have no idea how to figure this out

[@jsantos2460]

Yeah, definitely​@@deansheppard1104

[@MohamedNaas2005]

Time to specialize in overhead extensions

[@BasementBodybuilding]

Basically what I did in my first year lifting. Send it!

[@MohamedNaas2005]

@@BasementBodybuilding done

[@Thrive910]

I think you mean katana extensions 😂

[@asdfkjhlk34]

Yyuuuuppp

[@mathasus]

Cable or EZ bar?

[@Balakay_Adkins]

This is one of your best philosophical videos yet! Very precise and potent message, I can tell this KZbin channel has definitely improved your ability to articulate ideas you’ve had for a while now.

[@BasementBodybuilding]

Thanks man I appreciate that, there are some topics that are just easier to explain in depth when I type them out in advance. Writing definitely allows for that

[@matisl1853]

NH type of thumbnail lol I love it

[@BasementBodybuilding]

It is something like he’d make lmao

[@salieri3522]

That’s it, I’m starting a 7x a week preacher curl split

[@Stefano-o5f]

That's it baby... don't forget to add smith JM presses.

[@joelziegler5605]

Your philosophy about movements like the preacher curl being great because they are "stable" as you call them and the muscle can't really escape tension makes sense. What are other lifts that you consider to have very standardized ranges of motion like this? I think this is part of why squat bench and deadlift are so progressible and effective.

[@BasementBodybuilding]

Agreed on SBD, but that’s mainly because their standards are to heavily pushed, and every other lift is standardized by ourselves. Then when you compete in SBD, they’re lengthened biased lifts, but you’re incentivized to cut the ROM as much as possible while following the rules. (sumo stance, huge arch bench, squat just to parallel) The descending resistance profile is key. Even mid range stuff is fine too, as long as there’s a clear lockout T bar rows, especially chest supported are great. Smith jm press, rack pulls, preacher curls as well. Vertical pulling gets tricky because it requires a specialized machine to change the short/mid bias to a lengthened bias, but it’s still easy enough to standardize pull ups in most cases. Any pressing pattern for the chest/delts/legs is already lengthen or mid range biased with a descending resistance profile so those are easy to standardize

[@bce6936]

@@BasementBodybuilding you should make a tier/video out of this, best stables for each muscle or something like that

[@honzordr8517]

​@@BasementBodybuilding Totally agree with Smith JM Presses. They feel like the triceps' preacher curl equivalent, crazy stretch at the bottom.

[@Shauntomac]

​@bce6936 good idea! 👍

[@Shauntomac]

​@honzordr8517 because the elbows can move about in both vert and horizontal planes I don't find smith jm stable, it's quite a technical lift for me tbh that I've still not dialled in yet

[@GODAIM-ANDY]

The program hopper just looks like someone who does callisthenics 😂

[@BasementBodybuilding]

Not too far off, was doing lots of conditioning work with some strength stuff too back then lol

[@deansheppard1104]

The issue with calisthenics is that the more advanced exercises are not very good for muscle building and that the leaner you are the best you perform ( so it tends to discourage bulks which are a good component on putting on muscle) but if you stick to the more basic side of calisthenics like pull ups and dips those can be very beneficial in a bodybuilding program.

[@MilesAnderson-i2h]

@@deansheppard1104yeah the higher-level skills are like the powerlifting equivalent in calisthenics. It’s cool to get strong enough to do them, but stuff like dips, pull-ups, and any kind of ring work (especially with a bar) are way more Hypertrophic.

[@bambostarla6259]

@@deansheppard1104 You can always run weighted basics for strengh and muscle building one one day, and have skill work on another

[@VIRT22]

oof!

[@BenWinney]

I've been doing preacher curls for a few months after seeing you speak so highly of them. Progress slowed right down and I was thinking of rotating lifts, but I'm convinced I should stick with them long term now. Thank you

[@chrisdotdash5154]

I’ve been grinding preacher curls for almost one year now and I just got over a pretty long plateau with them. I’ll be keeping them in my program for a while, I’ve seen great bicep growth.

[@DaLordIsBack1]

Menno says 10%-20% of the first strength increase after switching to a new exercise is almost all neural adaptations, so specialisations are a must imo

[@BasementBodybuilding]

It makes sense. People will only talk about the skill of technique being learned, but muscle fiber activation is definitely something that takes time to master too. No way your force output on your first session vs your 20th session on a lift with no skill involved

[@kacperpasternak3075]

But it shouldnt be an issue if you switch exercise during deload and stick with it for the rest of the cycle

[@EliteProAli]

BB, I've binge watched your channel and I could not have resonated more with what you say in regards to training for hypertrophy. I am finally unplugged from the number chasing, lift leveraging mind set all thanks to you. I grew from the PLing style training and got really strong for how low my body weight is. However, it's not very sustainable in the long run and most sessions were a coin toss due to the tight rope I walk almost being 40 years old. Thanks for rekindling my love for true hypertrophy training. Cheers.

[@BasementBodybuilding]

I’m glad I’ve been able to help, that’s the whole purpose of my channel, I went down the same number chasing rabbit hole and kinda lost my love for lifting too. Enjoy the hypertrophy focused work in the meantime

[@bigpicturegains]

Yeah, finding lifts that you master is important. Being a master at a moderate amount of lifts will net more gains than being mediocre at many lifts.

[@BasementBodybuilding]

Well said man.

[@leoerus]

Finally! My push to specialize in tricep kickbacks!!!

[@BasementBodybuilding]

Oh man wonder how that will go 😂

[@bullpupart]

YOOOO IM EARLY! love the vids BB, keep it up. NH, Geoff, Bald Omni Man and u are the goats of the natty side of youtube. Hopefully one day you'll have a ton of subs!

[@BasementBodybuilding]

Appreciate the support brotha, and agreed those are some top tier natty channels.

[@bilalturkan8004]

Love this video ! I’m doing the exact same thing with the smith JM press. Currently I’m at 150lb for 3x10. I’ll come back to this comment in 6 months and update my measurements (17inch arms now lean)

[@Arms.Enthusiast]

This is the type of thing that Bugenhagen has been preaching for years like in his old video “Enough! Just for this!”

[@BasementBodybuilding]

Exactly. And the deeper I get into lifting/the more intensity matters to continue growing, the more relevant it becomes.

[@dipppyegg436]

Thank you basement for the videos. Thanks to you my preacher curls went from 65 to 80lbs and my arms went from 13.4 to 14.2 in the last 2 months!!! Please make more tier lists so we know what lifts to specialise on for each muscle

[@josemarialaguinge]

Your best video yet for a lot of people, hope this blows up.

[@BasementBodybuilding]

Thanks man, I figured this was a good topic that can apply to a lot of beginners/intermediates.

[@BakirTorkman]

Great video! I’ve always been a variety fan myself but everything has its place. I’m actually specializing in rope press-downs and preachers curls 2x a week for the first time this year (along with a bunch of other arm work), excited to see how it goes! I love variety when it comes to arms because the interest factor helps make doing more volume enjoyable

[@ianbuchanan7125]

The scripting of this video makes it so much more pleasant to listen to.

[@BasementBodybuilding]

There are definitely some topics that are better suited for scripts

[@JuicersJunkyard]

Struggled with this for a long time. Kept switching bicep exercises to find the perfect one and never got good at any of them. I got noticeable gains only after I decided to lock in on a single movement. For me, it's the spider curl. Great video!

[@j.r.8176]

Specialization = better tracking, better form

[@matthiasryser6305]

Only one Minute into the video but i can already say i agree: the programm i run is a programm i designed myself, consisting of lifts that i like to do, that dont give me pain and wich according to my feeling really hit the muscles i want to hit. And with every workout i learn more to do them properly and really "milk" them. Im sure i will gain better than i did when i went to the gym and just got a programm from the coach. And i think as long as you gain from a programm or (a) certain lift(s) it makes no sense to switch things up. Never change a running system.

[@penumbrium]

taking time to specialize is useful. it gives you that laser focus and it kind of becomes a ritual for me where i want to keep doing it.

[@BasementBodybuilding]

Exactly, and it forces you to do things even when you don’t feel like it!

[@strong_slav]

Maybe I'll get some hate for this, but this is why I enjoy powerbuilding. My benchmark lifts are the bench press, overhead press, squat, deadlift, chin-up, and barbell curl. Other lifts/exercises I cycle in and out, depending on what I want to focus on. Sure, you could choose other lifts as your benchmarks, but I believe these types of universal lifts which we can do in any gym in the world have their own unique appeal.

[@johanolander5087]

This was the information I was in need of, great video man!

[@norodzubara8888]

such an underrated channel ! so much great info

[@BasementBodybuilding]

I appreciate that! Thanks man

[@MeridiasTaco]

Another great Bodybuilding BasAHmenté upload

[@BasementBodybuilding]

Much appreciated 💪

[@18_wheeler]

Great video as always, words of wisdom. last year, i learned about sticking to a lift for at least 6 months before change to a new movement. But there are still some staple movement in my routine like barbell curls, pull over, pull up and skull crusher.

[@samdunkksu2b129]

I love the “I don’t train legs-these shorts are epic” sales pitch

[@TK-en2hq]

I love preacher curl. I should work more of it into my program again.

[@oberongaia8977]

Curled so hard your airpod fell out 6:06

[@Chrisket]

And again at 6:35 😂

[@BasementBodybuilding]

Yeah that’s the main Easter egg of the road to 18” arms series 😂

[@Chrisket]

@@BasementBodybuilding that's how you know you're training hard enough

[@rokisoree]

BRO Preacher curls+ no biceps all tear up to the bones

[@BasementBodybuilding]

My bones are gonna tear at this point 😢

[@dynaspinner64]

@@BasementBodybuilding Your soul will be next

[@snakewhisperer2010]

YEAH BUDDY BACK IN THE BASEMENT new shirt fits great btw! I look like I lift

[@BasementBodybuilding]

@@snakewhisperer2010 hell yeah glad you’re enjoying the shirt brotha!

[@dreddy_g]

I have been doing the same 3 lifts for each body part (4 lifts for my legs/calves) for the past 18 months. I think my gains are pretty darn noticeable.

[@coltonchristie8268]

2:38 Based Bodybuilding

[@BasementBodybuilding]

😂😂😂

[@No-way-way]

You Sir are quite eloquent, and quite the thinker, it seems. Nice video!

[@BasementBodybuilding]

Much appreciated, I enjoy getting deep into some topics that the fitness industry tries to oversimplify!

[@francescodepau1274]

There are probably so many guys that just don't grow because they can't stay on the same boat. Right now I'm focusing on my training while minimazing the fitness content I watch, especially the purely science-based guys that continue to spit new hacks for faster growth.

[@Jamezee312]

i agree. I need to remove all the youtube science stuff and just keep a ridgid routine. I hop cuz i think im going to miss out on something new or novel.

[@EliteProAli]

I recently did that and it's been awesome mentally. BB's channel is also different and reminds me of the older days. I don't watch any channel but his now lol. A bit extreme but it's been mentally liberating for myself

[@BasementBodybuilding]

The science based stuff is so distracting, especially if you’re on the consistency/specialization road. If you’re specializing in something, gotta stay tunnel vision.

[@BasementBodybuilding]

@@EliteProAli I appreciate that man, thanks for the kind words it means a lot. It’ll be a little difficult to articulate in a yt comment, but I see content as one of two things: it’s either inspiring/motivating, or annoying/demoralizing/distracting etc. I’ve spent a good amount of time in the past consuming the latter, and it would always taint my perspective and attitude towards lifting. Basically my goal with the channel is to keep the attitude and overall culture something that actually benefits the viewer, without that being overridden by my desire for the channel to benefit myself personally. The community will always be more important than myself, is how I’d describe it. And lifting is a frustrating thing to learn, so I’m just trying to be the channel I wish I had earlier on.

[@DungeonGymLifting]

It's so easy to allow them to get into your head and second guess everything in your training from your split to what exercises you do. When you stop listening to them it's 100x better

[@rbarreira2]

The problem I find from trying to specialize in a lift is that you can feel a bit lost on what to do once you plateau. I took chinups really seriously for a long time and then plateaued at 112.5kg (bodyweight + extra weight combined), it's frustrating.

[@BasementBodybuilding]

A lot of the benefit of it is working through that plateau. I’d say most people that are plateaud in their training aren’t actually stuck, progress just slowed, or they’re not training hard enough or with good enough technique, which becomes obvious in a plateau in those cases. You can run into legit plateaus, but usually it’s a programming/overall exercise selection issue

[@ollvi]

If you haven't tried this then try: Do pullup variotions every other day, so for exmple: Monday chinups top set 3-5 reps then rest 3 minutes and drop weight and do 6-8 reps then third set bodyweight max chinups. Wednesday do neutral grip pullups top set 3-5 reps and then pyramid down the same way as monday Friday do normal pullup with bodyweight only 3 sets max reps Sunday you start the cycle again.

[@FitOneswithVarun]

I had chin-ups as my main focus for a couple of years, got to 135kg combined. Plateaued a bunch of times along the way A few things I found to be helpful in progressing - progressing in rep ranges - microplates (going up 1.25 pounds at a time)

[@naughtiousmaximus7853]

@@FitOneswithVarun all of the recommendations are super important. I am not slowing down in progress because I force rep progression first over anything.

[@userinvctrl]

Try spending 2 solid months building up your forearms and go back. You'll probably get another rep in or two.

[@jamesstramer5186]

Could you please share ideas on specializing forearms? I have kid wrists (6 inches) and simply unable to make them grow.

[@BasementBodybuilding]

I’ll keep it in mind. If you aren’t familiar with arm wresting style training, I’d look into how they train and it should spark some ideas

[@jamesstramer5186]

@@BasementBodybuilding I will.

[@RePaperBag]

do wrist curls and reverse wrist curls. i do 2 sets of each on my back days, between 10-20 reps and to failure on all sets. i drag the bench over to the cable machine and do it there. i find it painful to do with dumbbells or a bar, and also it feels nicer. the pump in forearms atleast to me is unmatched by anything else, literally one set and they become so stiff. id recommend doing something like this, ive seen huge progress in a short amount of time.

[@TheBcoolGuy]

@@RePaperBag Have you tried a curl bar? That's what I use and it feels great!

[@The_Legend715]

Wristlet here, get strong on curls in general specifically hammer curls. Don't waste time doing 30+ formarms exercises to hit every fiber. You will find once the weight get heavy your forarms will have a hard time keeping your wrist straight which means they will be trained very close to failure. Allowing you to get growth across the whole arms. Use straps on back exercises though, your back and posterior chain are more important than your forarms.

[@Oi-mj6dv]

Preeeeach. For me tho, i chain high exercice selection with specialization. I think this brings the best of both worlds. If progress stalls hard, swap the exercice for a good minute and then come back to it. For more taxing exercices you can have a few of them at the same time in your program and the gains from each form sort of a feedback loop that makes you ultimately stronger in the lift you care about even if you only perform it 1-2 times per week.

[@nealsterling8151]

Solid advice!

[@BasementBodybuilding]

Thanks man

[@pabloa6855]

Bench era 🤗

[@devinduffell8672]

I just want to say every time his earbud falls out a chuckle so hard! #earbud didn’t fall out… wasn’t a hard set

[@JuanFernandoCastroReyna-jn4te]

You should do varietu, the think is variety doesnt have to be more than two or three variations to work and you need to stick to it enough to progress

[@deansheppard1104]

The good thing with specializing on lifts like preacher curls for biceps is that is very stable , hard to cheat and the bicep is the only muscle working here , if you get stronger with same form , tempo and rep range your bicep will be bigger, with bench however is mostly a gamble on how much your front delt , chest and triceps share the intensity and mostly never will strength on bench correlate with tricep size, same for squats , you might get stronger because of quads or glutes and i dont see the reason to roll the dice on which muscle will grow, i will do a hack squat if i want quads or hip thrust if i want glutes, or i can do some leg extensions after barbell squats if i want to hit quads specifically, i never understood the " get big bench for triceps and big chin up for biceps" mentality, i never heard someone tell me to just do bench and no overhead press and lateral raises if i want big delts ( which gets hit way more then triceps do on the bench by the way ). EDIT : I think the reason is because there is a big conspiracy theory by the spaghetti factories to keep peoples arms small in order for people to advertise their product with their tiny arms.

[@chonkeboi]

I currently do 85 lbs for 8 on preacher curls and my arms are only about 15 1/8th inches lol.

[@MrAmadeus1998]

I’m currently at 80lbs X 12 reps on preachers with 16.5 inch arms (pumped) so I’m excited to see if I can get to 17s once I’m repping 100-110 for 12.

[@TheSandkastenverbot]

Here's what you get from specializing in a lift: - you'll get good at this lift - Plateaus - Imbalances - Overuse injuries because you repeatedly load the same structures over and over and over again Here's what you get from switching exercises every few months: - you'll become a better allround athlete - often times a lack of exercise variety is holding you back. Example: rows to get better at pull-ups - you can avoid plateaus - less chance of developping imbalances - less chance of overuse injuries

[@BasementBodybuilding]

@@TheSandkastenverbot with mindless programming, yeah I agree. But it’s pretty straightforward to take deloads and temporary rotations to work around it. Same with plateaus

[@chonkeboi]

I don’t know, I’ve been doing preacher curls and smith Jm press since last December (preacher curls went from 45 for 11 reps to now 85 for 8 reps), my arms were 13.5 inches and now they’re 15 1/8th inches, a bit of that could be newbie gains but it was also sticking with an exercise until it becomes stale, currently they’re still not stale for me.

[@sairam71]

Thanks man. Great video. I been trying to incorporate jm smith into my program. Honestly I can’t seem to find a good video in form. Some have them with elbows locked yours look maybe more like close grip bench with more elbow movement. Can you do a small short or something in the form your recommend. Thanks dude!

[@BasementBodybuilding]

I’ll have a demo vid at some point, but follow these principles in the meantime: 1: grip should be shoulder width (shoulder joint, so right around armpit width, not outside of side delt) 2: bar path between clavicles and mouth. You want your elbows to stay above shoulder height at the bottom, but below wrist height. Where the bar path needs to go depends on your arm length. But somewhere between mouth and clavicle level works for most. 3: elbow tuck/flare is less important. Usually 45° of flare is what feels best for most, but more or less flare is totally fine too, just don’t force anything.

[@sairam71]

@@BasementBodybuilding thank you. Will do!!! How far do I let it go down. Should it touch my chest or as much as mobility allows.

[@watsonkushmaster3067]

Mirin the fat distribution...last winter bulked up 5kg and it went right to my belly fat, literally 0,0cm to my arms lol

[@gambarusso]

Thank you

[@BasementBodybuilding]

Glad you enjoyed!

[@f3arstorm391]

Great video, can you do a video on diet?

[@joojotin]

What should one do if there is plateau at lift, its being done first in the session and more/less volume doesnt help, more volume only decreases performance. I have also tired 1-3x frequency with different volumes. 3x week was best for me and that increased my prs further but now there is new plateau and Im out of ideas on how to progress.

[@davetheman2538]

One minute ago is wild, love the stuff man keep it up. Buges was right

[@BasementBodybuilding]

You’re a minute late then brother! But lol yeah he was onto something. Little bit of a different approach, but same concept

[@cole4832]

🐴🐔

[@bobojenkins5805]

wouldnt adding another lift for the biceps help you get over a plateau when doing the preacher curl tho

[@ivanplavcic643]

Hey man, I would love to hear your oppinion about relative vs absolute lengthened bias (there is no terminology cause for some reason nobody talks about it thats just what i say). For example lets take a partial flat dumbbell fly. If you go deep and stop right after peak forces it is essentially lengthened bias absolutely for the pecs (not peak length but neither is the preacher curl and its a fantastic lift), but is relatively short biased. Since I already mentioned preachers, you can think of it as having a preachers stinulus with mechanics of a spider curl. I find this pretty exciting in ways too long for a yt comment 😂.

[@vastol-w1i]

Have you seen the thread about GVS on nattyorjuice subreddit posted last week? They saying hypertrophy literally stops as a natty after 2-3 years in the gym and only strength progresses, the blackpilling is insane.

[@Mmmmchocolate]

Genetics may have something to do with it. Some people try to run fast, work hard at it, and they never really run that fast. Others try to run fast and bam, with not as much work they have a natural ability for speed. So they put more work into it as they are motivated by the results they are already getting and bam, they get big improvements. Lots of people work hard on goals and dreams, doesn’t mean they make them happen. Doesn’t work that way. That’s the reality of life no one wants to admit, they want to blow the “you can be whatever you want” smoke up your butt. Good ole American marketing bs.

[@cflw2689]

I’m fully sold on your rationale for preacher curls but unfortunately, my current (soon to be former) gym does not have a preacher bench.. what would be your top alternative(s) that have similar attributes? Spider curls maybe?

[@mila-se8lc]

You can use incline bench for dumbell preacher curls

[@chonkeboi]

I use an adjustable bench for close grip preacher curls on the ez bar, I just barely fit my arms on it but it works great.

[@SessH88]

For the difficult 🙃

[@BasementBodybuilding]

Basically, yes

[@xntumrfo9ivrnwf]

KInda besides the point, but I'm sad that my elbow pain has precluded my from doing preacher curls for almost a year :( Cable curls are good but I miss preachers

[@lostinthenarrativve]

Hey man, can I do preacher curls in back to back sessions ? I mean like 4-5X per week.

[@DexFlex_YT]

true

[@BasementBodybuilding]

💪

[@user-cu5ee1hx3y]

What do you think about this 9-day workout split? I’ve been following it for half a year. Instead of complete rest days I train the often skipped muscles (calves, abs, forearms). I prefer having these „rest“ days as it ensures that my ppl workouts are shorter. Also what is your opinion on training hard for two days and then having a less intense third training session/„rest“ day? I typically don’t have enough mental & physical energy to have an intense third training day for ppl, lpp or plp. My 9 day training cycle: **Legs** - Legs - Hamstrings - 6 Sets - Adductors - 2 Sets - Abductors - 2 Sets - Quads - 6 Sets - Glutes - 2 Sets **Push** - Chest - 8 Sets - Triceps - 9 Sets - Shoulders - SD, RD 5 Sets Each - FD 2 Sets **Rest** - Biceps - 6 Sets - Forearms - 5 Sets - Calves & Tibia - 4 Sets Each - Abs - 4 Sets **Pull** - Back - 12 Sets - Traps - 6 Sets **Legs** - Legs - Hamstrings - 6 Sets - Adductors - 2 Sets - Abductors - 2 Sets - Quads - 6 Sets - Glutes - 2 Sets - Shoulders - SD, RD 5 Sets Each - FD 2 Sets **Rest** - Biceps - 6 Sets - Forearms - 5 Sets - Calves & Tibia - 4 Sets Each - Abs - 4 Sets **Push** - Chest - 8 Sets - Triceps - 9 Sets **Pull** - Back - 12 Sets - Shoulders - SD, RD 5 Sets Each - FD 2 Sets - Traps - 6 Sets **Rest** - Biceps - 6 Sets - Forearms - 5 Sets - Calves & Tibia - 4 Sets Each - Abs - 4 Sets

[@MilesAnderson-i2h]

Hey BB, with your outdoor setup have you looked more into ring training at all?

[@BasementBodybuilding]

Not really, I’ll probably do a couple lifts on them but will still be a minority in my training

[@GillRapz]

Can your physique be achieved without taking creatine?

[@chonkeboi]

It’s probably possible, but creatine would help a bit, maybe not necessary.

[@shafed]

Someone can please explain. I do exercises with big stretch (like bayesian cable curl) and consider all conditions by type of cable up, but don’t feel the stretch as if I was stretching this muscle. Is that how it’s supposed to be?

[@dismaleclipse5587]

manipulating the rep range is my go to when i reach a plateau

[@BasementBodybuilding]

That can work for sure

[@MrAmadeus1998]

What brand is that EZ bar? It’s gorgeous ☺️.

[@WhoIsJonHarris]

I’m just here to watch the AirPod fall out of your head.

[@BasementBodybuilding]

Yeah that happened probably every set of the RT18” series…

[@whollybasil]

Instructions followed about commitment: Now I’m married with a child on the way.

[@ricardomilos3464]

Say goodbye to half your paycheck and your house in a few years

[@Knightma1r]

Man drop the mf arm specialist program

[@bensomes7662]

What are your thoughts on the idea that having two or three lifts is better than one? Wasn't there a study that showed greater quad hypertrophy to a group that did back squats, leg press and leg extensions, compared to a second group that did back squats only? Of course, I like the main idea of the video here, keeping a lift in the program and sticking with it is so important. But what about multiple exercises?

[@TheSinkagu]

I accidentally did this. I got rid of some variety and focused on two bicep exercises and 2 tricep exercises. Saw better growth.

[@trujilloroldancarlosarturo4281]

Which were your lifts selection?

[@TheSinkagu]

@@trujilloroldancarlosarturo4281 Bicep- Used to be Machine Preacher Curl, Ez bar curl, dumbell curls and cable curls. And for Triceps it was Pushdowns, Overhead Extension, And Extension Machine. Currently I’m focusing on Ez Bar and Cable Curl, Pushdowns and Smith JM Press.

[@jacobbutler169]

Bro is weary of double bicep tear and I don't blame him

[@Ash-os7fc]

Is your preacher curl machine a bit more horizontal than the ones you see at the gym? Looks that way

[@josephurkevic6797]

Angled vs vertical smith machine? Trying to decide which one to buy for home gym, let me know thoughts

[@Kettvnen]

mr basement are you from maine?

[@JakubZeman-i3p]

I've also discovered that for me, specialization works very well even for size, but I struggle with overuse injuries like tendon pain. Now I stick with one or two main lifts for an extended period-several months-while rotating supplementary lifts more frequently to add variety and reduce the risk of overuse. What do you think of this strategy?

[@BasementBodybuilding]

@@JakubZeman-i3p this works well, I do the same thing basically. Rather than rotating entirely every time I run into nagging pains, I’ll do a temporary rotation for 2-4 weeks typically then go back to the initial lift

[@jayv6071]

Current top exercises for each muscle group?

[@BasementBodybuilding]

Good vid idea

[@howjackedcaniget]

Man, idk what it is, but it seems I have to go all the way to 4300 calories or even slightly higher to be able to train 4x/week. Maybe 4400 on training days, 4200 on rest days. I train 4x/week. I know you're much bigger than me, but roughly how much do you eat?

[@HappyHuman89]

I'm lifter 2 by strong will and out of fear I might be leaving gains on the table, if I switched too early. The question I have is about overuse. I'm pretty sure that pull ups is what have me tendinitis. What is your take on preventing that from happening when staying with a lift for a good while?

[@jordanjacobs157]

It seems you’re doing more volume for arms now, based on how many sets of preachers you’re doing. Is 8 sets not enough to grow anymore?

[@BasementBodybuilding]

I’m still doing 4 sets of biceps per session, I just replayed the same clips at the end lol

[@Herenow11]

@@BasementBodybuildingdo you take every set for arms to failure?

[@bambik06]

@@BasementBodybuilding are all of these sets preachers? I also do 4 sets but split between 2 exercises, first being more forearm biased curl.

[@nosorrybuy]

Getting into preacher curls, does it matter if I let my elbows flare? It feels tons better, and I'd say my bis feel nice and trashed after a few good sets. But I'm definitely also able to curl quite a bit more weight this way and I'm wondering if it's just ego-lifting at this point.

[@aresgw2485]

What are your thoughts of doing JM Press or any other tricep exercises with hammer grip? Have you tried it and do you think it works the triceps differently compared to standard grip?

[@batuhantas5841]

My forearms really hurt especially when I'm doing preacher curl.

[@BasementBodybuilding]

It could be forearm splints, easing up on the bicep work for a little bit may help. Dumbbells typically work well, maybe try a few weeks of dumbbell only and then revisit preachers. Of course only if your goal is to do preachers regularly. If not, then just stick to what feels comfortable and works of course

[@batuhantas5841]

@@BasementBodybuilding I got it thanks. We have a preacher curl machine in our gym and standing free-weight preacher curl areas which are harder to do. I usually take the EZ bar and place it on the preacher curl machine to perform seated curls.

[@bogig8379]

Is there a difference between a close grip and a widegrip ezbar curl for muscle activation ?

[@BasementBodybuilding]

@@bogig8379 I’d stick with preference mainly here, if ya like both try alternating weekly. Not a big difference

[@gojira1067]

I have a PPl split that i do twice a week. I often see people varying the exercises in the week. For example: the first push day Bench press and incline bench and the next time dips and butterfly. For me its easier to just focus on one specific set of exercises and spam them. Does that make sense or is some variation more useful?

[@justin2011h1]

I often get forearm tightness when doing preacher curls, causing me to stop the set prematurely. Any tips for fixing the issue?

[@ibliss8350]

Do you think low exercise selection also applies to other muscles like the chest? for example, horizontal press, incline press and pec dec spread throughout the week

[@BasementBodybuilding]

It’s not so much about low exercise selection as much as it is having a staple lift in your program that you do whatever you can to keep it in, I still did a decent amount of variation even for arms, but preacher curls and jm press were my highest priority

[@ibliss8350]

@@BasementBodybuilding okay so it’s basically like a soulmate. You found the one and you’re not gonna let her go (Mrs. Basement = Preacher curls)

[@ew-zd1th]

​@@BasementBodybuildinghave you Done Overhead Extension also? And If Not Has your triceps Long head grown too?

[@jon-kd5st]

No thank you sir!!! I made more then enough gains with my shake weights!!!

[@brianmccrum299]

Do you stick to 10 lb plates for the preacher curl progression because you’ve found differences if you used big plates? Like, with that 20lb ezcurl bar, you could throw on two 35’s, but does that make the load feel different?

[@chewychewjr]

I imagine it's for easier setup but I could be wrong

[@BasementBodybuilding]

It’s just easier to adjust weight with the small plates, I store them all on a plate tree right in front of my preacher. I do a lot of work going from like 115 to 105 to 95 etc., so putting 45’s on and taking them off is a pain, plus having to adjust for a couple warm up sets

[@TheStrugglingLifter]

QUESTION: When you measure your arms, do you take the measurement with a pump while flexing? Or do you do it without a pump but still flexing? Or no pump and no flex?

[@BasementBodybuilding]

Measure flexed for consistency, but make sure you don’t have a pump. Always measure before lifting for the day. I do it fasted in the morning for the most consistency possible

[@TheStrugglingLifter]

Thank you Mr. Basement ​@BasementBodybuilding

[@MrAmadeus1998]

Does anyone else get bruising on their lower pec from the preacher bench?

[@dma5205]

How much would you say you would be able to preacher curl on a Olympic bar ? Roughly the same?

[@BasementBodybuilding]

Hmm probably about the same yeah. The grip angle of my ez bar is super shallow.

[@RiseRoarBrand]

certified personal trainer - taught me that programs are the process. 4-6 weeks each phase, foundation-build-burn-strength. this defeats all the issues im hearing in this video. I think people spend too much time on the internet and have forgotten that bodybuilding programs exist. Chose the program that suits your interests, lift wise, learn it, build muscle, deload a bit, come back in heavy. its 4 to 6 months so you get what the program gives, but you get variety because you're changing phase.