Grow Biceps with One Simple Barbell Exercise - 60Yr Old Shows How to Build Both Heads with one Move

[@gregwonhoff7161]

Mr. Silver Strength, I just found you a couple of days ago. I am a 74 year old retired school teacher of 39 years and a retired varsity football coach of 45 years. I started lifting when I was 15 years old and have pretty much lifted steady since then. I love your no frills channel and your no non-sense approach to lifting.❤️🙏🏻🎄

[@SilverStrengthFitness]

@gregwonhoff7161 hi Greg, fantastic to meet you sir. You had a long career. Obviously something you loved. Thank you for the kind words. Merry Christmas 🎅 🎄

[@gregwonhoff7161]

@ Grant, thank you for the nice response. Loved teaching/coaching? You are so right. I certainly did. I just finished watching your latest video about what you do as far as workouts go. I am finding that the older I get the less time I want to spend lifting. I am now working out every day of the week. I am riding the exercise bike for 30 minutes on Saturday, Sunday, Tuesday, and Thursday followed by stretching. On Monday-Wednesday-Friday, I start with 30 minutes of biking. I then do my lifting for around30 minutes followed by stretching. I am a bit over 5’10” tall and currently weigh 194. 4 years ago, I was down to 185 and would like to get there again, but I just plain sit too much. Anyway, thank you for being here for us, and Merry Christmas to you and your loved ones.❤️🙏🎄

[@SilverStrengthFitness]

@gregwonhoff7161 sounds like you have a good workout routine in place. I like the idea of less is more. Especially now that I am getting older. I enjoy working out but don't want to spend hours a day doing so. I like your time frame of about an hour. Then a person can do other activities. I am starting to lose some weight beginning the 26th or 27th. Keep in touch if interested and we can throw ideas off each other. I lost over 35lbs in 2023. Once I figured out what was working for me the fat and weight just dropped. Merry Christmas to you and your family 🎅🎄🎁

[@gregwonhoff7161]

@ Grant, a friend is a present you give to yourself. We will indeed keep in touch.❤️🙏🎄

[@JamesDickson-vs5of]

At 63 , i haven't the intensity of full body workout, can i train one body part per day to get intensity, so each body part twice every 10 days, thanks coach grant. 👍 Happy healthy peace ✌️

[@SilverStrengthFitness]

Hi James. Once every 10 days probably not as beneficial as twice for each body part every 7 days. Maybe you are overdoing it on the sets and reps. For Biceps I was doing 5 sets twice a week but as of today I am trying 3 sets twice a week using the Barbell in this video. I think we tend to overdue things and waste time in the gym. It's a much bigger conversation needed than this as every person is wired different with different goals. Let me know your thoughts.

[@LeeKramer-hp3lw]

Not sure I see a minor hand position change really affecting long head versus short head. But if you feel it then great. Biggest change I have noticed recently has come from preacher curls. That tension in the stretched position is amazing.

[@SilverStrengthFitness]

I understand. You should watch my video on growing Biceps with dumbbells. I talk about this and hand positioning. I think you will find it helpful. Thanks for the comment.

[@peterhester9306]

New sub

[@SilverStrengthFitness]

Thank you Peter. 💪

[@johnguest4525]

I like to lean back a little as i get to the bottom of the rep. It puts the biceps under load at the fully stretched position and increases the time under tension.

[@SilverStrengthFitness]

I like as much time under tension as possible. That's why I am trying these bb curls like this. Next time I dont them I'll try to remember leaning back and see how I like it. I would be worries the weight might end up resting on my upper thighs doing that.

[@johnguest4525]

@@SilverStrengthFitness You can test it by putting the bar in the normal bottom position and leaning back. This should result in straight arms and locked elbows with the bar slightly out in front of your thighs :). If you hold it for a few seconds you should feel the stretch on the insertion (elbow) side of the biceps.

[@victorzubkowski8280]

good going merry christmas

[@SilverStrengthFitness]

Merry Christmas 🎅 🎄 to you as well.

[@zeti496]

You should try the ER20 Routine. Over and done with in 25 minutes with all " counting reps" being effective. A pump.on its own is not necessarily helping growth. You need to chalke ge tge muscle. Nuce job though eithervway

[@SilverStrengthFitness]

Never heard of it. I might have a look. A pump let's you know you are working the muscle intended.

[@zeti496]

@SilverStrengthFitness the pump means its working g but does not always result in growth. ER is for effective reps, basically find a weight you can just do 12 reps on, do 12 as an" ignition set" once you've done this rest 15-30 seconds then aim at getting 20-25 reps. As you tire and fail, rest for literally 30 secs then go again. It means you may only get say 5 reps at a time but all are effective. Normal.3x10 has it's place, but in these it's only the last ones that are hard that Chalke ge the muscles

[@SilverStrengthFitness]

@zeti496 why do you feel the need to point out the growth thing? Did I mention something in the video? I am not a fan of the 3x10 sort of routine. I did it for years and wish I had learned sooner. Especially if you keep using the same weight for the same reps.