My biceps are still sore after 5 days. Here's why!

[@marcusfilly]

I see that there's a lot of buzz around the soreness and volume of this workout. Here's my take. Running the rack with dumbbell curls has been around for ages and has produced great results for many people. It is also fun and highly enjoyable. Arnold did it often. Does that mean it is the most effective approach? NOPE. But it's something people enjoy enough to do over and over again and consistency beats the perfect method done infrequently.

[@micdropfroggyface6466]

Another comment I forgot to add is he even says five days later is the biceps are still sore. So you’re trying to progressively overload a muscle and work that muscle frequently so that you can experience growth. With this guys philosophy and his workout routine your biceps are going to be so sore that you’re not going to be able to work them out for an entire week. I’m really not sure who taught him about how muscle growth occurs. But I can tell you just because he has some moderate muscle separation, and a lower body, five percentage, that really doesn’t mean that he knows what he’s doing. Not from what I’ve seen anyways.

[@jazzyje5ter223]

@@micdropfroggyface6466this comment especially is good for people to see. He’s a very low body fat percentage and while that’s great, it doesn’t mean he knows what he’s doing. Not sure of the complete purpose for this video because as you stated, any muscle that’s sore for 5 days is just useless. If people want consistent size and strength gains, they better not have sore biceps for 5 days lmao. Even if someone just wants to be a little bit less achey and more mobile, sore biceps for 5 days is awful. I understand if he’s trying to emphasize a certain style of training like high volume with kettlebells, but it’s not like this is a secret magic bicep growing exercise. And biceps aren’t the most complicated muscle, if people do curls and chin ups and pull downs theyll probably develop some crazy biceps

[@Stckit1]

Who cares what Arnold did smh

[@micdropfroggyface6466]

@@jazzyje5ter223 yeah, I totally agree. What I have actually found over many many many years is pull ups to be one of the best developmental workouts for biceps. I found that dumbbell curls. I have been the least productive exercise for my bicep progression. And I’m not saying that for everybody, however, I will say that while positioning your hands correctly, doing a pull up, completely isolating, your biceps, with a full range of motion is probably your best bet for biceps progression. As far as this guy is concerned. I don’t mean to troll him or be somebody that is just putting somebody down however, after watching several of his videos, I’m just not buying into almost half of what he puts out. There is no question, there is no debate, there is nothing that he will say that debates the fact he is on gear. And like I’ve said, I take care and even in another video of his I posted my full cycle. No he’s not coming out and saying that he is on synthetic AAS… and what he’s doing is essentially trying to educate people on muscle growth by putting out information for people that are completely natural. While his body is recovering, add 3 to 5 times faster than someone that is completely natural, and to post the workouts or suggest the things he is suggesting, is just ludicrous to me. I’ve checked most of his videos. He does not talk about gear he does not bring up anabolics he doesn’t state that he is taking anything and to me there’s no difference between him and the liver king. The liver king obviously being way more well-known and successful than this guy ever will be. But why I’ve invested a decent amount of time into comments like these is to hopefully catch the eye of the average person, possibly the teenagers that are watching this. Because yes, anybody can pick up a 20 pound weight and lift it 100 times and have stimulation in somewhat build muscle fiber. However, if we’re talking about an actual workout routine designed to consistently builds muscle, then half of the nonsense he is putting out is just crap. Ultimately at the end of the day he’s lying to everybody while also, putting out useless information, he might be thinking his channel is motivational. I would just agree with that saying his channel is not motivational, and it is educational, and if you’re going to have an educational channel, then you should be upfront, honest, and give factual information. He is obviously not doing that. And that is very clear to me by his non-response to this particular conversation we are having right now and a couple other comments I’ve left for him. I’ve checked his subs and they are very low, and I’ve checked how many comments are on his videos so I know for a fact he has seen them however, he is just choosing not to respond. he’s not doing this by taking the highroad. He’s doing this because he can tell by the tone of the conversation I am attempting to have that I will be able to prove he is legitimately taking gear while putting out bad information. And I just don’t have respect for someone like that

[@jimbobhootenanny4440]

Need to work on your recovery more if your still that sore

[@ras0__011]

“Sir your arm is purple” “No it’s hypertrophy”

[@atli2721]

This knocked me out.😂

[@Goated_king.kendrick]

​@@atli2721bro same

[@beristainbear3924]

😭😂

[@andrespujols9721]

that is NOT hypertrophy. He’s slowly increasing the weight which is already terrible for hypertrophy. He’s not really controlling the eccentric part of the rep. and he’s not training to or past failure. He’s just doing 10 reps. It’s really just a superset under another name. No wonder his biceps are sore for so long. They can’t recover

[@YRO.]

​@@andrespujols9721Hypertrophy doesn't only occur in the "optimal" past failure conditions. Just putting your muscles under tension for multiple reps is enough to make them grow.

[@sid3519]

Doctor: your bicep has been torn Him: No its just sore

[@marcusfilly]

No torn biceps here!

[@Porkpiepoopscoop]

Underrated comment lol

[@percy.garou1001]

I guess my tendons were about to get torn 3 months ago I hit my biceps with 7 different excercise 3 set each with trying to get to failure my arms were fatigued and when I woke up the next day The lactic acid build-up wouldn't allow me to straighten my arms for 3 days it was so annoying and painful 😖😣

[@Skaskey]

@@marcusfilly mine are for 2-3 days and im able to get double the volume of exercise in for the muscle. Its not good to be sore for that long just sayin

[@greuju]

​@@percy.garou1001 if wanna learn watch Renaissance periodization. He's completely accurate on everything he says about training. I did chin ups, assisted in a variety of ways and built a nice bicep back in the day. One arm chin up with towel assistance on the other arm for example. And id always do drop sets with a barbell and plates to take off. Wide grip. Few of my friends did that and it worked for them too. They're bigger than me now. I stopped.

[@jridenour31]

Ah, the old classic "all pain, no gain" strategy.

[@brianmccullough2342]

"If you do this, I guarantee you'll get tendonitis."

[@PeteKona]

For real 🤣🤣🤣🤣🤣🤣

[@jt8isgr870]

​@@brianmccullough2342That's at least 10% VA rating that will give you about $170 a month lol

[@vanda3528]

More info if possible? Don't want to try it and waste my time.

[@gregdoucette]

Omg u did that 3 times over. No wonder

[@marcusfilly]

1-2 would have been sufficient

[@madpred8060]

Getting tendonitis harder than last time

[@brave_towel9045]

Is he natty Greg?

[@kevindavis8526]

@@brave_towel9045dawg I was about to come comment the same thing😂🤣

[@brave_towel9045]

@@kevindavis8526 the people have to know

[@AzFPS_]

“Take as much rest as you need!” Me does one set then proceeds to rest and never do it again…

[@ferretlord3990]

You never actually stop clapping, some claps just take much longer

[@NawYeDidnae]

And now the KZbin algorithm thinks we're bodybuilders

[@googlesucks925]

"Take as much rest between sets as you need" Sure thing a week should do it.

[@willowtree-qd2de]

You didn’t stop the exercise, you just took around 70 years rest in between sets.

[@jimothyjr.672]

Bro got a whole fucking road map on his arms

[@kyle9513]

Bro bro bro bro

[@fr-hl7wd]

Brahhhhh

[@_Addi_]

If your biceps are sore for 5 days, you're doing something wrong.

[@harzemyalcinkaya]

Overtraining biceps for 27 sets in a single day, getting muscle/tendon injury that doesn't heal for 5 days, what can be possibly wrong?

[@captainsatire9628]

People evidently haven't heard of Maximum Recoverable Volume.

[@melanp4698]

@@captainsatire9628 What does MRV have to do with it? Getting in 3 serious workouts in the same timeframe as 2 extreme workouts should be way more productive for the vast majority of people.

[@liubodimaka7272]

@@captainsatire9628you clearly haven't

[@Divinity-of-sin]

Honestly I was expecting him to teach me how to not get your bicep sore(why would I even need it sore after 5 days), cause recently I felt that. Cause every upper body muscle NEED the bicep to some extent, chest, back mostly. What you do about that? Just not train bicep? Or shorten the sets?

[@RakanXYZ]

The one muscle that I can never engage or get sore... My Bicep. Saying you're sore for 5 days blows my mind.

[@oakmen4604]

90 reps x 3 sets. That will fully saturate muscle engagement. A mix of muscular strength and muscular endurance. Overload principle.

[@OmnerMan]

The biceps are small muscles, so you can easily overtrain them. And 90 reps of anything is too much. Just flex your biceps at the top of every rep, and you’ll be fine. Don’t do any more than 5 sets if you’re going to failure every set.

[@marcusfilly]

Sometimes doing redicuous things like this are a good way to break through some plataeus.

[@iangarza990]

probably because by doing this workout youre not even hitting ur bicep. because of the angle of his forearms hes basically only reaching failure with his brachialis 💀

[@marcusfilly]

I promise your biceps are getting hit here too

[@mookkss1381]

Muscle soreness ≠ hypertrophy

[@Allinonetvz]

Always*

[@Austrian_Painter-x3m]

​@@Allinonetvz *unless it is sore due to an injury

[@Asscrackistan]

95% of time it does though....

[@Jake-pz7oi]

Most of the time it does though. This is what soft half-assers like to say to justify their crappy effort.

[@mookkss1381]

@@Jake-pz7oi muscle soreness does not directly correlate to hypertrophy. It's a good indicator to know you've hit the target muscle, but if I do 600 biceps curls with 2 pound dumbbells I will be sore as a mf without gaining muscle

[@rickycohen585]

"Stimulate don't annihilate"

[@3legreg]

No you should annihilate your muscle if you want it to grow. Our body adds muscle when our muscles fail so they don’t fail again next time. However this is too much volume and it’s done in a inefficient way.

[@huttonberries768]

​@@3legregthis is such violent misinformation

[@melanp4698]

@@3legreg No you should not annihilate your muscle, you should break it down productively. You will get way more gains if you're more or less healed somewhere between 72-96 hours so you can workout again.

[@Siatkowkarzadzi]

​@@3legregYou don't have to train to literal failure, you just have to stay close to failure.

[@3legreg]

@@melanp4698annihilate means train to failure. Soreness has multiple factors but can’t be avoided. This is why gym splits exist. You train some muscle groups while others rest

[@amanul_2474]

MF really said '3 sets of 80 is optimal' with a straight face 😂

[@jordanw.97]

Nope, even worse 3 sets of 100. You have to be already an intermediate to advanced lifter to try this let alone adding to a workout. Most people would be fine with 1 set which is really 5 sets.

[@Eurocoo]

I also don’t know anyone who’s been working out consistently longer than 2 months and still has soreness in the worked muscle group after 5 whole days, especially not a small muscle group like the biceps at that. In the beginning maybe but idk this video was some bs

[@declanalchin7791]

3 sets of 90 actually, even worse😂

[@declanalchin7791]

@@jordanw.97 3 x 90 actually, he only did 10 with the heaviest, 20 on the other 4

[@itscoolthough419]

​@Eurocoo it can happen, if you dont train a muscle for a whole week and you have a sedentary lifestyle outside of the gym. Happened to me with calves. Its these type of dropsets that leave you the most sore.

[@hammasmuzammal9540]

Been doing this once a week since the past 3weeks. Started with only 2 sets but I do 3 sets, the bicep stimulation and post workout soreness has been super massive in every single workout. Literally the only workout that stimulates my bicep muscles this much

[@vikingnorsefitness5727]

Results after 3 months ???

[@JunCna]

Diminishing returns and increased chance of injury

[@jaycollett2853]

diminishing returns? there's no returns at all

[@robbiesharp311]

Only for you young lady. ❤

[@leifseed]

Post your arms to compare?

[@keeferChiefer]

@@leifseedWouldn’t be a fair comparison, since the commenter is likely not juiced to the gills like this dude is.

[@Bullshlaha]

Crossfit in a nutshell.

[@matyastorok]

Mike Mentzer left the chat

[@Sxndri]

Right? You can be sore for a week with much less work and 1/5th of the time spent

[@Kavaitsu]

if "x joined the chat" means x is disagreeing, does "Mike left the chat" mean he agrees with this video? This is intensity focused training too, yeah?

[@Sxndri]

@@Kavaitsu it means Mike would disagree with this video, intensity training as he recommended is heavy weight trained further than failure for 1-2 sets. This video is teaching endurance which strengthens the muscle but does not promote growth in the same way. Think about lifting a car to save your baby vs lifting a chair 50 times.

[@popcatvergil3821]

Ah yes, the guy who uses meth as pre workout

[@MikeJohnMentzer]

I do boxing with bodybuilding and glad I found Mike instead of doing so many sets and having sore arms for days

[@T_prodiG]

Never unsubscribed so fast in my life

[@TemJuul]

Kinda dissapointed you were subscribed to begin with but proud of you for seeing the light

[@friedenstone9779]

True story - the bicep is not that large a muscle. You can achieve the same results doing much less, spending less time, and achieve a more optimal recovery. Growth is in the recovery.

[@nickknight8065]

True. Impressive arms start with building triceps, which are 70% of the upper arm mass.

[@treasurethetime2463]

It's a tiny muscle. You barely need three sets of 5. Soreness is meaningless to hypertrophy.

[@asprinklingofclouds]

@@nickknight8065 Of the remaining 30% over a third is made up of the Brachialis, leaving the biceps accounting for less than 20% of upper arm muscle mass.

[@anthonydando3247]

Thats jst about what i says mate 👇👇👇👇👇👇👇👇👇 Hahahahaha 😂😂😂😂😂😂 doing 1 set of real slow motion on the negative, 1 set warming up 12 reps, then your 1st "MUSCLE GROWTH set heavy with a superset wil work 99.9% better, doing this will take your Biceps over 10 days to recover, so you'll be missing back workout , probs why your loosing weight 🙄 great advice for people who need to stop masterbating 😅 YEAH STILL FEELING THEM BUT NOT SEEN ANY GROWTH !!

[@jmgonzales7701]

So 5 sets of 10 is not optimal?​@@treasurethetime2463

[@BattleBusGaming1]

Bro my man’s arms are shredded!

[@biaIetti]

Never skip brain day

[@YakmonSaysItLikeItIs]

​@@sgtrock2821bro the hair and head band like that is... well you know. 😂

[@curious_blank]

Good one

[@JoJo-zf3en]

Wait what’s wrong with doing this

[@Mickalyto]

​@@JoJo-zf3en too much volume and it's just useless doing all that, better off just doing dumbbell curls and going to failure

[@josiahvaldez1330]

@@JoJo-zf3en doing this workout and doing just one set of failure of moderately heavy weight will produce the same result. Soreness isn’t a measure of muscle growth it’s a measure of muscle fatigue. Why do 90 reps for one set when 10 will produce the same amount of hypertrophy without the soreness.

[@omarehab8909]

Video title: Speed running tendinitis *WR* 0:59 [ Catogory: Whole biceps no major glitchs.]

[@ItsMeYourRealDad]

I look forward to the tendinitis summoning salt video

[@ryangallagher6356]

I needed this right now. I see so much back, chest, and tricep development through the years but my biceps suck. Lol. I can NEVER get them feeling fatigued and sore like my other muscles. Thank you. I will try this. (Well I don't have kettle bells but I will use my many different dumbbells with the same technique)

[@samosborne37]

My biceps are injured just by watching this

[@xerikl]

Getting sore is not a sign of hypertrophy. This type of soreness is your muscles getting tired EDIT: guys lets stay respectful and share our opinions peacefully! Too many people fighting in the comments.

[@marcusfilly]

Let me ask a question. If you never get sore would you consider your training for hypertrophic optimal?

[@xerikl]

@@marcusfilly my chest in particular has never got DOMS but it's getting stronger and bigger. There are multiple factors at play. Muscle soreness is not a good indication of a good hypertrophic workout. A better indication is progressive overload (lifting more than last time)

[@stefanbatory1540]

​@@xeriklAnd to add to that - a good hypertrophic excercise is going to be less sore, because it is lower in volume and higher in intensity. It's mainly the volume that makes your muscles tire and break.

[@STRONGMONKEY-fo4eh]

@@marcusfilly typically soreness if you have any should last around a day or two. Also soreness is not a sign of muscle growth or for it to be hypertrophic optimal. A quick google search with sited documents should answer your question

[@_JustARandomDude]

I agree with you, as long as you're implementing progressive overload whether you're sore or not the next day doesn't really matter. My shoulders and arms never get sore but I do progress with weights and/or reps

[@BeautifulBeastie]

I just did one set and you were not lying...I definitely feel it 😂

[@backez5287]

Do this for all muscles groups for a workout that only takes 58 hrs!

[@zedohsan1390]

"take as much rest as you need" Proceeds to rest for a day*

[@CarlosAM1]

To anyone reading, don't do this. Soreness does not indicate muscle growth, you are going to both waste time and injure yourself with this.

[@monkeyb1820]

This type of workout, particularly if extended to some other muscle groups, is what gives some people 'rabdo'. Far better to start with a fairly heavy weight, do slow reps to failure. One or two sets is enough.

[@leifseed]

Lol look at him bro, lets see your arms?

[@CarlosAM1]

@@leifseed You cannot be serious

[@TheAutumnWind_RN4L]

​@@leifseedfr. Half of the people in the comments did more work typing than they have in the gym their whole lives. He's not bulk training. He's training for muscle endurance, cardio, and leaning out, which is healthier and more practical than larger than necessary muscle groups. And anything I can do to avoid more cardio, I'm down for it.

[@Jumpstartt]

My gym owner told me this like 13 years ago. Whenever you are unable to get a good bicep workout anymore head to the rack and start doing curls with 5 pounds. Do 5 reps and then run entire rack until you can't hit 5 reps anymore then go back down with no rest. 100% you will get sore from doing this even just 1 set.

[@marcusfilly]

Sounds like a good way to break out of rut

[@toziassmitt]

Soreness =/= good. This is the biggest gymbro myth

[@giftzwerg7345]

Rack?

[@LostBravesFan]

​@@giftzwerg7345Run the rack of weights.

[@christopherlydon-sr1gu]

Sore doesn't mean your gonna get muscles.

[@Dr5Em]

Fun fact: if you get to failure the hypertrophy is about the same even if the reps vary greatly. (This is what I understand from a House of Hypertrophy video)

[@blakewilliams7146]

Kind of. You still need volume, but this guy is giving rapid advice to most of us who are natty wondering why everyone’s bashing him.

[@Dr5Em]

@@blakewilliams7146 I meant for rep ranges volume matters a lot

[@bobluegi7120]

@@Dr5Emif im not mistaken from my personal knowledge their is a sweet spot around 3-5 sets of 8-12 for most people due to recovery time of the joints, tendons and muscle. it’s important to remember that your training more then just your muscles and other parts of your body need time to recuperate as well and might take longer to recover to lots of sets and reps but everyone is different so what works for you might not work for others edit: it’s important to note that this is especially true for compound movements. although it’s harder for a newcomer to the gym to over train it can still affect your overall growth. non the less it is important to note that they might not be aware of their own physical limitations

[@Dr5Em]

@@bobluegi7120yep theirs definitely a sweet spot, I think it varies from muscle to muscle tho

[@bobluegi7120]

@@Dr5Em i think it was something to do with how much the muscle is used in day to day life like with calfs and how it can be really difficult to get growth from them bc they lift your entire weight in every step you take

[@dwaynegrobinson4125]

Incredibly incredible

[@shmisung]

"Hey dude, mind if I use one of the ket.." "No, I'm using all of them!"

[@Corrupted-file]

This. 😆

[@gabriel1095]

Yeah, this is something you definitely don’t want to do during peak gym hours. I find this effective for a very early or very late or Sundays.

[@MikeJohnMentzer]

I can't afford to have sore arms for 5 days I'll go with Mentzer, Thanks

[@MegaLaban12345]

Mike is a hack in many aspects

[@jamescorsey6041]

We need a ab workout like that

[@liamwanless8467]

more volume≠more progress

[@marcusfilly]

true. and this still doesn't mean this is a bad method.

[@iforgotmeshoes]

​@@marcusfillyit's great for variety but the effort to gains ratio is bad

[@arrow2380]

Intensity and progressive overload means more gains

[@Kangaroobob]

@@arrow2380Yeah this dude has so much junk volume in this waste of time and effort

[@fernandogaribaldi7349]

No but more volume is more likely to grow muscle and get stronger

[@woj6662]

His worst enemy is a paper cut

[@excludedkratos]

You are shredded!

[@troyjohnson3301]

The hair is killing me😂😂

[@astat1ne324]

Dork: "I ran a marathon a week ago. I still feel it"

[@ty-nt8fz]

I been working out for years and everyday I train harder then the time before ( well most times) with lighter weight n volume.....I always feel it for 2 or 3 days easy, and that's the reason u go to a gym n guys that's been there for years never change the look of there physique , cause they don't train hard enough....if u cannot feel ur gluten for 3 at least 3 days after u have not trained hard enough

[@dallaskj]

I've been thinking about running a marathon. I'm still in pain 😮

[@Thebloodguy]

Dude his abs are insane

[@Best0f]

Wouldnt it be more benefitful to max out the reps with the heaviest first and then go down?

[@shan5445]

Maybe you need to warm up first.

[@matthewadams4097]

Gymbros will do anything to avoid doing weighted chin ups / bicep curls for biceps 😅

[@tired247]

Yes, technically speaking. Dropsets are also safer as well, what he did could easily harm a beginner so I wouldn’t recommend it. But what do I know 💀

[@hazir3561]

​@@shan5445my guy, if you need that much warmup, for a biceps curl, then seek medical attention, this is not normal

[@juanazar925]

Im in LOVE with this chanelll!!

[@inphinitezero5499]

5-7 day soreness is lit , means u really pushed ur body to the limit

[@iamhugolj]

Dropset rules!! I try tomorrow, Love it❤

[@marcusfilly]

Have fun!

[@ElliottZelinger]

Bro has unlocked every level of veins

[@ufukkiblat]

That's what roids will do to your body

[@atticustay1]

It looks too much like

[@YouLikeToast]

Love this idea

[@leightonwhaley9305]

the problem is you can only stimulate hypertrophy to a certain point for a workout so any reps past that point only make you more sore and does not add to more muscle gains or verryyy little extra at most. If your sore for 5 days and can’t train you biceps because of that your getting less gains then if you weren’t as sore and could train more frequently. There’s a sweat spot between training hard and not over training. If you sore for 5 days your overtraining and it’s actually causing you to make less gains

[@May-D97]

Great comment 👍

[@melanp4698]

Exactly my thought. Better to get 3 serious workouts done in the same timeframe as 2 extreme workouts with exponentially higher risk of injury.

[@Liebe.98]

Thank you cause ik I’m not tripping bro. My current split is legs push pull push pull & I train close/till failure majority of the time. If I’m sore for “5 days” and it’s impossible for me to push out another push/pull w/ max efficiency & effort what’s the point

[@IdkAGoodName10]

Is no one gonna talk about how shredded his legs are

[@Bullshlaha]

Because he is on steroids or at the very least SARMS. He is a crossfitter after all. LOL. And I do feel the need to point out he describes his channel as "Functional Bodybuilding". Well, if the function of the bicep is to flex the elbow joint, how can you workout the bicep in a non-functional way? What the fuck even is functional bodybuilding. If you use your muscles to move the joints then you are using the muscle's function.

[@Karlos11188]

This looks like a great exercise

[@justbetter1319]

Yah and don't worry about overtraining and forget recovery!!

[@Tjbensinnington]

I rest 1 day a week, if im sore I call myself a pussy and push thru. U can always do more than ur baby brain thinks

[@NostGold]

Over training is myth, resting is important but if you sleep 8-10 hours you should be good to train wherever everyday

[@Gagakki]

@@NostGoldover training definitely isn’t a myth Even at my noobie gains I got sick took 1 week off from gym and obliterated my pr reps and sets That’s how important rest is I thought I was going to be very weaker I was nervous to pick up the dumbbells and then it just felt to light I destroyed by last session by a mile probably had a top 3 workout

[@brositopotato4932]

@@Gagakki facts! Coming back from vacation and hitting PRs is such a great feeling. Its the accumulated stress overtime which is why some bodybuilders recommend taking a few random rest days here and there

[@NostGold]

@@Gagakki I train 6 days a week and have never gotten ill. Lemon shots with a few Brazil nuts for selenium post workout will keep your immune system strong. And like I said, proper deep sleep is important, cherries are good to eat as it'll make you sleep deep and long.

[@michaelrobson7005]

I dont want to be sore for a week😂 Id rather be able to train them more often. Soreness has nothing to do with hypertrophy

[@4kdefinition70]

Exactly

[@tomjaap2933]

obviously targeted at normies. they want to feel better not be better.

[@vvltures]

He's too lean too testosterone is not optimized for recovery higher testosterone less soreness

[@crusaderman4043]

Then don't do 3 sets. Ladders are a great way to increase strength and endurance. Not everything centers around hypertrophy. And you'll get bigger regardless.

[@jonathanvandiver4298]

Can I use gear too to help like you did

[@frespects9624]

The goal should be to be very sore for about 24-48 hours and then heal completely after that. Being sore for 5 days a more is a sign of a Novel stimuli and likely means you caused more damage than you did growth stimulation.

[@oakmen4604]

Once your past intermediate training, the length of time for recovery increases with with greater intensity.

[@felixdonar1015]

​@@oakmen4604doing more reps is not intensity. Thats volume.

[@marcusfilly]

True. And from time to time it's OK to stretch yourself outside of the 24-48 hour mark and recalibrate your intensity a bit

[@frespects9624]

@oakmen4604 if I do 30 sets of bicep curls with varying weights, I'll absolutely be sore, but I probably won't grow much muscle, this is a voluminous workout but not one with the structure I'd desire to grow bigger biceps.

[@Xliter]

​@@marcusfillyno its never OK

[@Dstryrr]

Mike Mentzer is rolling in his grave

[@moddkilla]

Lol

[@jinfin221]

Is he looking for his meth?

[@PhysiqueForLifeLLC]

Great nutrition - shredded 💪🏼

[@Jvargier0]

Bro looks like he’s got vines growing inside him

[@DNaWhoot]

Man biceps have always been my week point

[@LoneWolfAndKub]

You’re shredded broski! Keep it up!!!

[@DAV1D_77]

Bros got the entirety of google maps on his arms 💪

[@williamkacensky4796]

Your over training. After one set of warm up at 70% capacity. The next set is 12 to 15 reps at maximum failure. Muscle rest period per group is 72 hours.

[@po_rkw]

reverse drop set is crazy

[@danielbrowniel]

Volume is probably a good way to get a veiny look.

[@felixgarciacordova3636]

Excellent bro

[@Zavettimonke]

The pump is crazy

[@CVinMD]

I watched this dude then I was big into CrossFit. He’s one of the OG’s of the CFG and got to meet him at regionals. Great dude!

[@victoro.velasquez8104]

😂 "congratulations, that's one set" 😂 💯👍🏻

[@Thomas-cr2pt]

Breathcontrol shows me you are a beast

[@odnilniloc]

Dude is ripped af! 😮 😮😮

[@chill543]

Ronnie coleman even be like damn this guy is overdoing it

[@TheRealUncensoredTravelGuide]

That's insane and interesting at the same time.

[@chrisglavin1665]

Bicep tricep burnouts are the best

[@Palaecro]

Do you run hgh as well, low dose?

[@jhd4392]

The pump was wild

[@davidjulseth8667]

U got a killer physique dude...

[@thenoodlebuddy]

Take as much rest as you need... 2 months later I'm starting 2nd set

[@PersonJoel21]

How does bro have a 4 pack💀 anyway your body looks great keep it up

[@willow6549]

I need to try that!

[@popocatepetl7706]

I'll try this next monday

[@dhruvagrahari1306]

You look like a Spartan !⚔️🫀

[@Oathkeeper47]

What mic 🎙 are you using? It sounds great 👍🏽

[@BalancedbyMaryJane]

Remarkable what Gear & GH does for one's recovery?!

[@spectrumjitters4672]

Make sure to stretch after working out. I used to think it wouldn't do anything but it almost completely prevents soreness

[@kimchiman1000]

I like that - never seen a biceps workout routine like it before. I shall invest in a set of kettle bells soon. And thanks.

[@SirV2]

Congratulations that's one set😉

[@DillonColtMusic]

Try climbing the kettle bell ladder with military presses

[@sweeneytod1]

It does work. This is similar to what I have just been doing digging for 3 hours a day.

[@mlungelwac.dlamini6059]

We used to do this with dumbbells it's nothing new, that being said you look amazing

[@gabekarl82]

ima try this

[@Goddid321]

You dropped this king 💉🔥🔥

[@zaytoven_305begaming2]

I need that chest build

[@mikekarr2920]

Tell us about your cycle and gear

[@benhernandez7852]

I’m about to do this tonight in the gym

[@RockinRedbyrd]

Will try a modified version of this based on what I have available. Thanks

[@Dogfonam]

There’s amazing and not good things about this. These are called drop-sets and wow I love them. The only bicep workout I do is these with dumbbells, my biceps are too big compared to the rest of my body. Love this and 3 sets is perfect. But don’t start at the lowest start at the highest and go down, and go until failure for every one and once you can’t do anymore that’s when you move down.

[@polygon-viewer]

If your biceps are still sore after 5 days, you've exceeded your recoverable volume.

[@NBAclipsHere]

You can see his veins slowly start to become like massive spiderwebs

[@barjunkies1]

Good dropset🏆💪🏽

[@lexiecallins6770]

A curling bar with no weight and adding 1 5lb plate till you get up to 5 on each side then back down and burn out on the empty bar is my absolute best bicep workout

[@mrsubaru5367]

We used to do those back in a day that called super sets. ❤❤

[@VictorsTing]

This is good👍 i would fully recommend it.

[@swickeabreau]

Where’d you buy your weights at?