The Biceps Training Revolution (MUCH Better Exercises Explained)

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Renaissance Periodization

Renaissance Periodization

Күн бұрын

Пікірлер: 2 000
@TradeWisely_BB
@TradeWisely_BB 2 ай бұрын
This video came out 13 mins ago and my arms have grown 2 inches, thank you Dr Mike
@NunoLima1337
@NunoLima1337 2 ай бұрын
I grew 2 inches watching this too!
@Benjohns89
@Benjohns89 2 ай бұрын
Only 2? Your not trying hard enough
@gravshark
@gravshark 2 ай бұрын
thats your cock bro
@thevillainycontagion103
@thevillainycontagion103 2 ай бұрын
Only 2 inches? Might want to get your T levels checked. My biceps exploded just from the thumbnail.
@porkshank13
@porkshank13 2 ай бұрын
I grew 2 inches from watching this too ... but it wasn't my biceps.
@Willy_Wanka
@Willy_Wanka 2 ай бұрын
Nippard made a video discussing results from a study analysing stretch mediated hypertrophy just 2 hours ago, saying similar things. We've gone full circle Dr Mike! Truly revolutionary.
@dufflitplaysgames
@dufflitplaysgames 2 ай бұрын
I unintentionally went from Nippard’s video to this one, the revolution is underway!
@tbidzzzz
@tbidzzzz 2 ай бұрын
Nippard has the flattest biceps ever. His triceps are mean tho
@BuJammy
@BuJammy 2 ай бұрын
You do not get stretch mediated hypertrophy from emphasising the stretch on movements. The stretch supposedly yielding more hypertrophy on certain movements and "stretch mediated hypertrophy" are not the same thing.
@beingofstrange
@beingofstrange 2 ай бұрын
they obviously spoke to eachother about it in text lol
@rockyevans1584
@rockyevans1584 2 ай бұрын
​@BuJammy I'm surprised at how many nipplehard, wolfman and Mike izzy viewers still conflate those concepts.
@dudeinskibro1
@dudeinskibro1 2 ай бұрын
This reminds me of how male gymnasts get crazy biceps. From what ive learned, most of their size is gained in the full extended position and theres static holds they do for conditioning. Id be very interested to see Dr Mike's breakdown of gymnast conditioning. I bet it'd be a great series.
@Mindful-Millenial
@Mindful-Millenial 2 ай бұрын
Seconded 👏
@keevs2933
@keevs2933 2 ай бұрын
3rd
@timczarkowski6165
@timczarkowski6165 2 ай бұрын
4th
@benk2755
@benk2755 2 ай бұрын
5th
@unobtainiumwelding9812
@unobtainiumwelding9812 2 ай бұрын
6th
@bluh8627
@bluh8627 2 ай бұрын
this video came out 15 hours ago and my legs have turned into biceps and so has my head and the rest of my body as well, thank you Dr Mike
@M1sterE321
@M1sterE321 2 ай бұрын
What
@JourneytoWINover_PORN
@JourneytoWINover_PORN 2 ай бұрын
r u drunk!
@AyeGonZ
@AyeGonZ 2 ай бұрын
To the sound and video editor. Don’t go thinking your shit went unnoticed. Very nice sound stimulus at the beginning but not overwhelming. Very good to maintain subtle so that the information was still the main focus. Very much enjoyed the editing in this one. No joke. Well done
@CinnamonKilljoy
@CinnamonKilljoy Ай бұрын
Oh for sure. Mike's supporting cast, so to speak, are great.
@benjaminbaki1758
@benjaminbaki1758 4 күн бұрын
@@CinnamonKilljoythey're honestly one of the best in the business
@donaldebaser
@donaldebaser 2 ай бұрын
I just finished my first set of "Dr Mike's smart and makes up exercises of his own and he's avante garde and he's a revolutionary and isn't he great" curls and this pump is insane! I've never felt one like it in my biceps. Thanks for the tip Dr Mike.
@GeorgeMcDougall-gz4tp
@GeorgeMcDougall-gz4tp 2 ай бұрын
It almost feels like nerve damage it’s that brutal lol
@Vanpotheosis
@Vanpotheosis 2 ай бұрын
My pumps are throbbin, fr.
@markmadrid5104
@markmadrid5104 2 ай бұрын
How heavy did you go? I'm not a pro or anything, pretty much an average guy and usually do 40 lbs at most on a standing curl...usually have to end up with the 25s after a few sets. Thanks
@MrHardzio4Fun
@MrHardzio4Fun 2 ай бұрын
Sure, "confuse muscles" BS. Do whatever, if you progressive overload it will grow.
@malcolmhalvarson2118
@malcolmhalvarson2118 2 ай бұрын
Literally! Mind-blowingly good.
@dmariachi
@dmariachi 2 ай бұрын
Today was the first time in a long long time I felt like dying in a gym. My face also took a hue that I can most accurately describe as ”ripe tomato that’s popping a vein”. I think it is permanent. Thank you, Dr. Mike
@Mario-ph1hb
@Mario-ph1hb 2 ай бұрын
As someone with terrible bicep genetics, i tried a lot of things but never had great pumps or DOMS or growth. The best exercise for me was Incline curls but even then they got stale quick. I started doing lying curls this meso (4 weeks ago) and, not only the perceived tension is f*cking crazy, after just 2 sets i have the biggest bicep pump i have ever felt and get sore for 3 days after, consistently, i can't do more than 3 sets otherwise i won't recover for my next session. I absolutely love it! Thanks Dr. Mike!
@Shauntomac
@Shauntomac 2 ай бұрын
When I tried them the dumbells touched the floor. Any tips on that?
@user-cd6vy2jg6f
@user-cd6vy2jg6f 2 ай бұрын
@@Shauntomaclower the floor
@chrisl299
@chrisl299 2 ай бұрын
I did these lying curls today on the floor and it's the 1st time I've had a good bicep pump in about 10 years
@chrisl299
@chrisl299 2 ай бұрын
​You don't want your arms to hang down to the floor. Lay down your arms should extend out and slightly lower then parallel to your body.@@Shauntomac
@aaronbarlow4376
@aaronbarlow4376 2 ай бұрын
I dont believe you.
@StoneMane
@StoneMane 2 ай бұрын
Video Series Idea: Dr Mike analyzes and explains why athletes of specific sports get specific well developed muscle groups (i.e gymnasts - biceps, swimmers - back). I'd call it Sports Specified (I'm horrible at naming segments)
@Iron.Historian
@Iron.Historian 2 ай бұрын
Michel Israételle isn’t real he can’t hurt you Michel Israételle: 6:16
@winchester289
@winchester289 2 ай бұрын
Brooo 😂😂
@KrwiomoczBogurodzicy
@KrwiomoczBogurodzicy 2 ай бұрын
#BaguetteRectalImpalement
@Stephengirty
@Stephengirty 2 ай бұрын
VIVA LA BICEPS!!!!!!!!!
@catedoge3206
@catedoge3206 2 ай бұрын
lol
@snakejuce
@snakejuce 2 ай бұрын
You're sus
@davidbutcher1105
@davidbutcher1105 2 ай бұрын
So Winston Churchill was actually on to something. "I never stand when I can sit, and I never sit when I can lay down."
@RecreationalUseOnly
@RecreationalUseOnly 2 ай бұрын
This is some of the most vital advice a person can get. Thank you so much Dr Mike.
@fredg.sanford634
@fredg.sanford634 2 ай бұрын
Thanks!
@farblunjet14
@farblunjet14 2 ай бұрын
I’m 82 and probably low advanced. I began doing low incline curls after seeing you doing them some weeks ago and my biceps growth is phenomenal Thanks for this
@joseph_lacy
@joseph_lacy 2 ай бұрын
Man 82 and still lifting! Really amazing. Keep killing it 💪
@farblunjet14
@farblunjet14 2 ай бұрын
@@joseph_lacy it’s probably what’s keeping me alive and healthy
@lukeedwards5457
@lukeedwards5457 2 ай бұрын
nice brother never too late to get fit!!!
@s0ldier898
@s0ldier898 2 ай бұрын
I hope I'm saying this at 82.. keep it going brotha!
@tysonsimmons5676
@tysonsimmons5676 2 ай бұрын
Same here.
@hrbacon
@hrbacon 2 ай бұрын
seated preacher curls on a machine is my new favorite. tension all the way through the movement, full extension, no axial fatigue, and you dont look like a goofball laying on the floor.
@stevenisonline
@stevenisonline 2 ай бұрын
💯💯
@1TieDye1
@1TieDye1 2 ай бұрын
I never found a preacher machine that allows full extension, at least not that i remember
@joeojeda4651
@joeojeda4651 2 ай бұрын
​@@1TieDye1they are rare but exist. It's like finding a hot goth chick that's not insane.
@tristanwegner
@tristanwegner 2 ай бұрын
preacher curls do NOT fully stretch the biceps, as the biceps is shortened at the shoulder.
@SCW_Fitness
@SCW_Fitness 2 ай бұрын
@@joeojeda4651they’re not hot if they’re sane
@Hugo_Verse
@Hugo_Verse 2 ай бұрын
As French viewer, everything said is 100% accurate
2 ай бұрын
Je seconde cela
@JohnS-os5eq
@JohnS-os5eq 2 ай бұрын
Appreciate the tip. We’re even for WWll
@jajupa78
@jajupa78 2 ай бұрын
If it were not for the French, we would not have country, so thanks. Still ww2 wtf was that.. ;)
@nathanvarma1807
@nathanvarma1807 2 ай бұрын
Thanks
@JK-mb3ro
@JK-mb3ro 2 ай бұрын
I read Reeves book at the public library 42 years ago. My dude said to do the incline bench dumbbells. He also said perfect form only and keep a slow and controlled rep cadence 2 second sup and 3 down on all your exercises. This wasn't as cool sounding as other books. I also had the pink dumbbells feeling at the time because you can't do much weight on the incline curls vs cheating a barbell. I went more flashier training advice for many years and ego lifting too. I did always feel the rep cadence thing made more work and I know that hard work was good and made me sore. Foll ROM and rep cadence made its way into my personal important list. It's funny looking back not at the differences in training advice but the commonalities, those points of intersection where diverse folks who spent a lot of time with weights agreed. Its fun to see science showing us the why behind those intersections. Good lifting folks :)
@waynemorton6120
@waynemorton6120 2 ай бұрын
Lying cable curls are a game changer. Caught this video during a session - immediately sought out the cable machine, laid down on the floor anf got kicked into next week by a juiced up gym zombies size 13's. Cannot wait to leave the ER and get back to my 2nd set - Thanks Dr Mike - You're the best!
@MitchelCunnings1
@MitchelCunnings1 2 ай бұрын
Why are you on KZbin during a workout...
@MagpieR6
@MagpieR6 2 ай бұрын
did you read​@@MitchelCunnings1
@jamesmoulton4436
@jamesmoulton4436 2 ай бұрын
​@@MitchelCunnings1Dedication
@annelieniedzwitzki1389
@annelieniedzwitzki1389 2 ай бұрын
​@@MitchelCunnings1 to each their own 🤷‍♂️
@SCW_Fitness
@SCW_Fitness 2 ай бұрын
@@MitchelCunnings1There’s no better rest method between sets than listening to Dr Mike make you feel inferior
@todzilla09
@todzilla09 2 ай бұрын
Dr. Mike I watched you and Jared Feather demonstrate this exercise 3 months ago in the Mega growth for stubborn biceps video and incorporated it back then. At the time I was hitting a plateau and my biceps routine was a bit stale, a lot of hard work with minimal gains. Three months later I have put a 10lb gain on my standing curl and added a bunch of reps to my chin ups and pull ups. This exercise is torturous, in a good way. Thanks
@petarlazic739
@petarlazic739 2 ай бұрын
literally started doing the lying cable curls few weeks ago, nice timing. They really feel much more stable than standing variant. It's such a simple change, I'm surprised it took me that long to start doing it. Recently also started doing your lying dumbell curls and bench supported dumbell preacher curl. My biceps are getting sore regularly for the first time since I started training and I've been doing less sets than before.
@StMargorach
@StMargorach 2 ай бұрын
I'm gonna look like an idiot, but I'm gonna try them tomorrow. Had normal cable curls in the schedule, before reverse grip preacher curls (it's actually a back focused pull day, but I do these after the back excersizes, before wrist curls)
@petarlazic739
@petarlazic739 2 ай бұрын
@@StMargorach yeah doing them in public will probably appear weird but who cares - better to be doing something unconventional but effective than the opposite
@alexandru-robertpeteleu
@alexandru-robertpeteleu 2 ай бұрын
Tried this after you showed it in an episode with dr Pak and Wolf and it was great. Thank you all the way from Romania.
@miskee11
@miskee11 2 ай бұрын
The pointers at 18:20 are stuff I've been applying to as many exercises as possible for the past couple of years now. I even do my overhead presses while hanging from my neck to reduce axial loading. Real game changer.
@ElijsDima
@ElijsDima 2 ай бұрын
Underrated top tip right there
@markhedquist9597
@markhedquist9597 2 ай бұрын
Oh, come on. Really?
@marcusantoninus1838
@marcusantoninus1838 2 ай бұрын
Huge neck gainzz thanks bro now my neck is 2 inches longer but my spinal disc's are a quarter inch further apart
@el-adcohen8201
@el-adcohen8201 2 ай бұрын
Hey Dr. Mike and the whole RP team. I am a PT, and I really appreciate your content. I have been implementing a lot of the principles from this style of training to rehab and recondition clients and patients. Please keep cranking out the awesome.
@BuffMagic444
@BuffMagic444 2 ай бұрын
I didn’t think the content could get better but it does. It do. It do be gettin better. The content itself is gettin gainz
@fps079
@fps079 2 ай бұрын
Dr. Mike, been doing your thor workout for a year. Results so good my son was jealous and now he lifts too. Thanks for the life changing advice.
@Bevo619
@Bevo619 2 ай бұрын
Perfect video to come out alongside Jeff Nippards ROM video
@9OrangeLetters
@9OrangeLetters 2 ай бұрын
I love when Jeff Nippard gets vindication, and from none other than Dr. Mike.
@evanhughes9576
@evanhughes9576 2 ай бұрын
I, too, always struggled with stimulating the biceps as Mike described. Something I discovered - and don't hear anyone talking about (except as a footnote in a Jeff Nippard bicep training KZbin short) - is the value of EXTERNALLY ROTATING the shoulders. That means your palms should be facing in the opposite (outward) direction of your body (not just forward-facing, like with incline curls). The rotation must happen at the shoulder - not the wrist. It puts the long head of the bicep into a HUGE stretch since it originates on the scapula, and you can brace your elbow against your body rather than have it wave in the air when struggling. I consistently get brutal DOMs in my biceps and am already seeing biceps growth from ~2 months of exclusively performing this exercise for biceps (in caloric deficit!).
@samuelsloth6730
@samuelsloth6730 2 ай бұрын
I'll try it I added reverse grip curls incline and standing with dumbells. Made my arms wider. Brachiallis grew quick I'm tryna get peaked up tho 💪
@JorgeGuzman-rx8qi
@JorgeGuzman-rx8qi 2 ай бұрын
You have single handedly changed the way I’ve been training/lifting and even what supplements I use I’ve thrown away all the shit I used to do. You’re a visionary the Brofessor of broscience.
@John.F.Kennedy-16
@John.F.Kennedy-16 2 ай бұрын
Mike has two hands.
@JoshuaMillage-d4h
@JoshuaMillage-d4h 2 ай бұрын
I started doing this when you (and others) were hyped on that research with the leg extension machine, when it came to stretched hypotrophy. I tried it in various ways, including preacher curls. I also, believe, I saw you doing this in an earlier video. Either way, I love it. I’ve been feeling incredible pumps and soreness. I also tend to superset with tricep workouts as well, but this has been a great change, so thank you.
@siranonymous6666
@siranonymous6666 2 ай бұрын
My dyslexia has me seeing "poop on lawns" on your shirt. I cant unsee it
@mralexdude2038
@mralexdude2038 2 ай бұрын
That's what Its says
@velialpyavuz3411
@velialpyavuz3411 2 ай бұрын
that inaccurate. it literally says "poop in laws"
@Squidcvmmm
@Squidcvmmm 2 ай бұрын
You think when Dr. Mike is pooping on lawns he uses a full range of motion?
@thevillainycontagion103
@thevillainycontagion103 2 ай бұрын
@@Squidcvmmmdeep squats.
@hachimaru295
@hachimaru295 2 ай бұрын
dyslexxias ah fuck it rules K.O
@Mouse2379
@Mouse2379 2 ай бұрын
I never felt a burn in my bicep until I did an incline bicep curl They are fantastic.
@Jamm999
@Jamm999 2 ай бұрын
Have you never tried a preacher curl?
@OGDevDev
@OGDevDev 2 ай бұрын
@@Jamm999preacher curls are the absolute worst variation of curl
@seant2243
@seant2243 2 ай бұрын
@@OGDevDev Pussy
@TMoBD
@TMoBD 2 ай бұрын
​@@OGDevDev How? You're sitting and you have a stable shelf for your arms. You only have to think about contracting the bicep to pull the weight up. Doesn't make sense to me why it would be bad.
@OGDevDev
@OGDevDev 2 ай бұрын
@@TMoBD you literally have zero tension In the bicep at the top half of the repetition. Also, the squeeze doesn’t build muscle nearly as much as the stretch at the bottom does, which you can’t really achieve when you have your whole upper arm being supported. Not to mention the load and unnecessary stress that’s being put on your elbow joint
@_isaacking
@_isaacking 2 ай бұрын
It has been way too long since we had a new lecture from Dr Mike. This is the content I'm here for.
@eddiekyler7502
@eddiekyler7502 Ай бұрын
Followed your advice today, and those bench dumbbells fuq'd my arms up! 💪 Wonderful workout- best I've had of late! Thank you Dr. Mike! Your videos are the best! Definitely a big fan! You've inspired me to continue studying sports fitness! Cheers from Las Vegas!
@MrGonzonator
@MrGonzonator 2 ай бұрын
Swapped my standing alternate curls for layed down bench curls and OMG... Went from using 22s to 12s and the work was so much harder.. and the DOMS today are killer. Thanks for the tip!
@lennyowens5422
@lennyowens5422 2 ай бұрын
I've been doing seated baysean curls on a free motion machine for a while now to kind of get the best of both worlds. My arms start behind me at the beginning and it's a crazy amount of stretch, and I don't have to worry about getting dragged anywhere or having to engage my legs to stay in place at all. I'd be interested to see what Dr Mike thinks about that movement.
@thor498
@thor498 2 ай бұрын
As a sports physio. This is amazing
@dag1704
@dag1704 2 ай бұрын
yes, this sounds amazing!
@BasedFalcon
@BasedFalcon 2 ай бұрын
Im surprised you didn’t mention Decline Bench Curls. Those seem to give the biggest stretch on the lengthened bicep muscles. Plus, you’ll look cool and “eccentric” in the gym.
@andrewkara4
@andrewkara4 2 ай бұрын
With the right setup I’d agree with this but without elevating the bench I’d say the decline ultimately limits your rom
@anthonylupia
@anthonylupia 2 ай бұрын
I’ve never been in a gym with a bench that can decline😭 like the lowest they adjust to is flat
@wretched-dog5428
@wretched-dog5428 2 ай бұрын
@@anthonylupiajust put a plate on the floor and rest one end of the bench on it
@Bapiten-hy3lk
@Bapiten-hy3lk 2 ай бұрын
​​@@anthonylupiause the nearest person as a bench and you will get the biggest stretch and crazy pump. It'll keep you big af.
@stevend481
@stevend481 2 ай бұрын
It seems silly. Decline curls aren't a thing. I think you're shoulders would be in a dangerous position being pulled back
@holidaygames
@holidaygames Ай бұрын
I’m new to your content and gotta say I love it. So few people really know what they are talking about so it’s *great* to have you as a resource!
@flash4973
@flash4973 2 ай бұрын
Saw a comment say this video is doing more harm than good to beginners because they’re going to overthink. If you can’t understand that the key component is to train the bicep in ways that challenge the muscle in the lengthened position while avoiding unnecessary posture balancing fatigue than you’re toast mate. Anyway i think it’s good advice. Especially for beginners, getting it right from the start is invaluable!
@ReizokoRyu
@ReizokoRyu 2 ай бұрын
That's really so dumb. There's nothing to overthink. As you put it -very well, I might add- it's quite straightforward and makes sense. I get massive pumps following Dr. Mike's suggestions and have to use less weight.
@sovereigntysoldier1303
@sovereigntysoldier1303 2 ай бұрын
That comment was from a dude repping triple six. I never expect much from people like that. 😂
@gokuryu
@gokuryu 2 ай бұрын
Dr. Mike goes over what beginners should do at the end of video. Basic lifts with some direct curls and not worrying about anything fancy until you are intermediate at 3 years.
@gleck6082
@gleck6082 2 ай бұрын
The problem is, I just hit the ground with dumbbells way before I can get a good stretch and I'm not that tall (5'8'') so for many people it would be better to incline it just a bit to actually stretch the biceps properly
@GeorgeMcDougall-gz4tp
@GeorgeMcDougall-gz4tp 2 ай бұрын
Retract your shoulder blades back and down & this should fix that issue
@harryphotos1
@harryphotos1 2 ай бұрын
Isn't Dr. Mike 4 foot 2 though?
@justinriley8651
@justinriley8651 2 ай бұрын
raise your bench! put it on plates
@zachvalzach2434
@zachvalzach2434 2 ай бұрын
Just meditate, find your third eye, and levitate over the bench
@jackrice4064
@jackrice4064 2 ай бұрын
I'm 6'1 and can do lying dumbbell curls on a standard bench and do so regularly. I'd check your form.
@GewelReal
@GewelReal 2 ай бұрын
20:26 I got jumpscared
@NikoHL
@NikoHL Ай бұрын
Me too lol 😂
@thehighlitereal
@thehighlitereal 2 ай бұрын
Thanks Dr. Mike! I've been working out consistently for 10+ years and basically given up on my biceps. I've tried every curl imaginable and could never get any bicep activation...all I ever got was inflammation of the brachioradialis muscle. The only workout that ever got close to giving me bicep activation was chin ups and that was minimal. This lying down on a bench curl is a GAME CHANGER! I feel the pump in my biceps on the first rep and only moderate tension on my front delts. I've done sets of these curls 3 times since watching this and already see and feel a difference in my biceps. GAME CHANGER!
@vergil300
@vergil300 2 ай бұрын
Dr. Mike, much love. When you are describing not really feeling much in the bicep and no DOMS etc, this resonated with me 100% Just tried some flat curls and adjusted my concentration curling and my god my bi hurt! So useful, legend.
@gilbertsanchez2726
@gilbertsanchez2726 2 ай бұрын
Your videos changed my life for the better. Thank you
@OrangeDiamond33
@OrangeDiamond33 2 ай бұрын
That sucks bro. I’m sorry.
@onurbole7921
@onurbole7921 2 ай бұрын
I also had a biceps revolution training lenghtened partials. Then I had a counterrevolution partially rupturing my tendon :(
@lixion9974
@lixion9974 2 ай бұрын
What exercise and did you go to heavy?
@onurbole7921
@onurbole7921 2 ай бұрын
@@lixion9974 It was Jeff Nippard's version of preacher curls, done on flat bench. I was actually warming up to my working sets. Just so you know I could do standing barbell strict curls with 110 pounds for reps and I got injured with a 25 lbs dumbbell. It's been three months and still not healed, I'll start therapeutic work and if it doesn't heal I may need a surgery. I hope not.
@CinnamonKilljoy
@CinnamonKilljoy Ай бұрын
Hope it got better!
@onurbole7921
@onurbole7921 Ай бұрын
@@lixion9974 it was Jeff Nippard's version of preacher curls, done on flat bench. I was actually warming up to my working sets, it wasn't heavy at all. I had been feeling slight discomfort at the elbow insertion, so I was warming up slowly. But the injury happened at the shoulder end. I didn't even understand it because it had never hurt before, there was a slight sound like glass breaking. I thought it was just regular joint sound, so I increased the weight and switched arms. When I switched back to my left arm, the sound repeated and now I had almost no strength in my arm. I realized it was an injury, I stopped. It started to hurt a few hours later.
@onurbole7921
@onurbole7921 Ай бұрын
@@CinnamonKilljoy Hi, thank you! It had actually got better in about 4 weeks, so I started doing some back work with bands. I had stopped all pulling exercises for 4 weeks. But once the bands felt fine, I rushed in and did pullups. The same injury happened in my second set, at the bottom stretched position. That was 3 months ago. And it never felt completely fine after that. I was disappointed when I wrote this comment. Even if I slept on my left side, my bicep tendon would hurt at night. But a couple weeks ago I started working out at my college gym (normally I train at my home gym, free weights only). Been doing lat pulldowns and machine rows. Nothing crazy, but heavy enough to get my back pumped and sore. Last week I even got my biceps sore from rows (good sore), and I feel that it is getting better. My goal was to train my back without aggravating my biceps, but it is actually healing my injury. The chronic pain has been gone for a week now so I am happy. Still haven't started direct biceps training, that can wait for a couple months more.
@juandidodonjulio
@juandidodonjulio 2 ай бұрын
TY Dr. Mike! I just finished a biceps workout yesterday. I felt weird doing the lying dumbells curls for about 3 reps, then I immediately felt the connection to your revolution, Wow! Arms are sore af.. makes me giddy to do arms again and I usually hate arm day
@michaelwynne2150
@michaelwynne2150 2 ай бұрын
hi mike,,i tryed these 45 degrees dumbell curl months ago,,and got amazing soreness on multiple ocasions,,,i am now gona try these lying down curls with dumbell and bar,,the sound of lying down whilst doing any exercise reely apeels to me,and as you have found out,,you also get no coaxil tension on your back and body,,,i suffer with c,o,p,d so lying down training is right up my english channell,,,keep up the good work mike,,
@Saltyarticles
@Saltyarticles 2 ай бұрын
The planet fitness curl machine reminds me of this movement. They definitely give me more of pump than standing dumbbell or bar curls.
@nicholasblessing1907
@nicholasblessing1907 2 ай бұрын
17:04 oh Mike, I’ll stay as long as you let me 🫄🏻
@SimpForLatinas
@SimpForLatinas 2 ай бұрын
Gae
@robburgandy6072
@robburgandy6072 2 ай бұрын
Membership for the extra videos I mean lambos. Hyped to learn more about biceps training, to grow size and thickness 💪🤑
@leliba13
@leliba13 2 ай бұрын
man, since I started doing my squats laying down I really avoid any axial fatigue and my PRs have really improved, thx dr!
@rasputin7095
@rasputin7095 2 ай бұрын
Dude! This is awesome! Thank you! After lifting for 25 years you're teaching me so many new things to take my training to another level.
@ryansilverman3164
@ryansilverman3164 2 ай бұрын
learning intensity from sam sulek, and form from Dr Mike has changed me
@lettucetomatoonion
@lettucetomatoonion 2 ай бұрын
Lol bro-sçience + science = win
@tristanwegner
@tristanwegner 2 ай бұрын
You missed to explain that the biceps is a two joint muscle, and for maximum stretch you HAVE to extend the elbow AND get the upper arm behind the midline. That is why you felt the free motion curls and lying curls worked so well fom you. From only the argument you made about the angle of attack at the extended elbow position, preacher curls should be amazing in the same way. But they are not, because the biceps is shortened from the shoulder side.
@汉字学习者
@汉字学习者 2 ай бұрын
Preachers are amazing because they have the highest tension at the stretched part at the bottom any movement like that is amazing.
@jasonzook9725
@jasonzook9725 2 ай бұрын
@@汉字学习者 I think what he's saying is the bicep crosses the elbow and the shoulder joint. Preacher curls are good for the stretch across the elbow joint, but having your elbows in front of your body like that the bicep is in a contracted position where it crosses the shoulder. To get a good stretch across the elbow and shoulder joint you would need elbows behind your body, and arm extended at the elbow.
@ophirmayer1
@ophirmayer1 2 ай бұрын
Who's for Charles Glass as the subject for the Friday's critique???
@BloodyHand29
@BloodyHand29 2 ай бұрын
Glass dude has some wild techniques on ig
@Broly-c6f
@Broly-c6f 2 ай бұрын
“ godfather of bodybuilding “ annoys me so much that guy is a clown
@muscledoggs566
@muscledoggs566 2 ай бұрын
It should be Arnold schwarzenegger. Best biceps ever!
@cyrusvanbeethoven4626
@cyrusvanbeethoven4626 2 ай бұрын
Dr. - Ty for the video! I learned a few things. Will try lying down. Awesome stuff! I gotta run something by you. I've been working out roughly 20 years~ And came across a different yt channel. Science based stuff, just the same. The dude taught me a motion I'd never done, and my gosh, for medial head bicep growth, it has blown me away. Get the rope attachment, go to pully machine~ Same one you do triceps press down~ pull the attachment up to about the top of your forehead. So humerus of arms will probably be elevated about 5-10 above 90 degrees. Grab the ends of rope. Choose a weight you can hit about 15 reps. Go sorta slow, and pull those ropes to around where your ears are, and supinate the palms as you do the motion. Yes. Requires core stabilization etc.. But my god, does it just BLAST the medial bicep head. I'd love to hear your opinion on this lift. I've added it to my routine the last few months, and seen some nice results! (I forget the dudes channel name, he has dark hair, looks about 5'10 sort of skinny build, but biceps like boulders. He's science dude too. Good guy, just can't remember the name of him. I learned the exercise from him.) Again, I'd love to hear your feedback on this exercise for biceps. It's very new to me, and I love it. Tl dr. Overhead/forehead level bicep cable curl with rope. Pull to ears. Your opinion please Dr!
@JoaoIIISobieski
@JoaoIIISobieski 18 күн бұрын
I train for more than 15 years and this was indeed revolutionary for me. My biceps were rarely sore and I would feel more my forearms. With those exercises my biceps are sore two days after . The most useful bodybuilding video I ever came across. Thank you so much!
@collegezoomer
@collegezoomer 2 ай бұрын
where are preacher curls
@collegezoomer
@collegezoomer 2 ай бұрын
oh wait mike is jewish he cant do those
@kamikazemobiri7350
@kamikazemobiri7350 2 ай бұрын
if you noticed, the Arms are always either straight, or behind the body to create more tension in the bicep. Preacher curls put your arms in front of the body, which shortens the stretch in the longest position
@MD-tb6eh
@MD-tb6eh 2 ай бұрын
Hey mike long time watcher first time commenter. Ive had a few of these in my repertoire for a while now, specifically the free motion curls and lying curls. I found that they were best used at the end of my workout when i wanted to stretch the muscle out really good after getting a good pump
@Timurlane64
@Timurlane64 2 ай бұрын
I am glad you mentioned the shoulders when doing lying dumbbell curls. I notice an ‘uncomfortable’ stretch feeling in my shoulders, and a lot of pump in my front delt.
@chrisl299
@chrisl299 2 ай бұрын
Thank you Mr. Dr. Mike. I havent had a good bicep mind muscle connection in about 10 yrs. I tried some of these today and its the 1st time in almost a decade ive gotten a bicep pump
@RobertPresta
@RobertPresta 2 ай бұрын
I'm an orthopedic physical therapist and conducted a study that performed a biomechanical analysis of several bicep exercises several years ago. So this was a very enjoyable video to watch. I always find your videos both entertaining and educational, so I appreciate all the work you do on this channel. I would like to comment on one particular area though. I understand the concept of trying to ensure high levels of tension at longer muscle lengths, and why it's important. However, I notice that many attempts at modifying exercises to "maximize tension" in these lengthened positions aren't always performed as well as they could be. These modifications often overlook some very important biomechanical factors. Sometimes this causes the modification to not actually accomplish what we want it to. I wouldn't mind discussing this in more detail with you so that we can further improve on this particular concept of interest. I can also go through some of the data we were collecting in the study, and how we applied that data to analyze the exercises. I don't really use social media, so if you see this and want to discuss it further, just let me know here.
@connor6140
@connor6140 2 ай бұрын
Have been banging my head against the wall with 60lbs ezbar curls for a while now. Tried lying db curls today. Super humbling. Had to go down to 25lbs. Insane pump. Kier stretch.
@silvo305
@silvo305 2 ай бұрын
I am stoked to see the “Menno Concentration” curls here. I was literally doing concentration curls like this because I was attempting to apply the logic behind some of the new research, and found I got a really good stretch that way. I had no clue they were already a thing!! They have become one of my favorites due to the amazing stimulus to fatigue ratio.
@samuellowry6732
@samuellowry6732 2 ай бұрын
Dr. Mike. You're the reason I've actually been able to go lift consistently for the first time ever. Thank you.
@WillMcGee14
@WillMcGee14 Ай бұрын
Hey Dr. Mike, take your supine cable curl and swap it to single arm and lay on a bolster/foam roll. This should allow you to get more shoulder extension and a bigger stretch at end range similar to your supine dumbbell curls, but with constant tension throughout the range of motion that the dumbbells don't necessarily provide.
@lennartherrmann3057
@lennartherrmann3057 2 ай бұрын
I tried these the first time Dr. Mike mentioned them in a video and they are great. The first time i did them i felt a serious strech in my forearms in the bottom part, too, which I never experienced before, without interfering with the biceps stimulus of the movement. Just awesome.
@PolishX
@PolishX 2 ай бұрын
I'm 50 and decided to get back at it after 2 years off almost any exercise (long story), primarily for years I just played hockey 2 or 3 times a week. I'm busted and now asthmatic so I decided to watch a bunch of your videos and just try a small routine 2 or 3 days a week and watch the diet alot to ease into it. I started and used these arm curls and it doesn't take much weight in that position to feel the tingle and fatigue. Thanks for sifting fact from BS Dr Mike. I appreciate your videos
@61pwcc
@61pwcc 2 ай бұрын
Excellent video! I've been training over 40 years and remember the Lying Curls on a High Bench back in the Gold's Gym Encyclopedia from ~1984. I noticed that on those Lying Curls & Incline Curls that pushing the back of the head into the Bench increased the stretch. I would also recommend Body Drag Curls with a straight barbell and thumbs next to the fingers for Lower Biceps. Lastly, it sounds weird but, Underhand BEHIND THE NECK Pullups are great for the Biceps! God Bless!
@chrisrector1111
@chrisrector1111 Ай бұрын
My trainer turned me on to RP, I think Dr. Mike is the best. Ty
@sea_jay_
@sea_jay_ 2 ай бұрын
My old trainer would have me lay on a flat bench at the cables to do cable bar curls and it was awesome. We would usually super set with cable skull crushers. Also, another thing he’d have me do… set up the curl bar for bicep curls & set a timer for 4 minutes. Goal is to hit 36-45 reps in 4 minutes. You just have to play around with the weight, but he always taught me to do 7-10 reps on the first set, rest 20-30 seconds, then continue with sets of 7, rest 20-30 sec, continue. If you reach 45 reps way before the time ends, increase weight & visa-versa.. if you can’t even hit 36 reps in 4 minutes, lower the weight. Until you find a weight that is challenging. Thanks for all your knowledge and expertise Dr. Mike!! I love your videos & I continue to learn so much from you. I’m excited to try the laying bicep curls on a bench 💪💪💪
@CanadianOffroad4x4
@CanadianOffroad4x4 2 ай бұрын
I love this. Dr Mike I have been on the ez bar curls for quite a while. Now you give me something new and exciting to try. I'm limited to 3 days a week at most with work. this should give me what I need in the short time!💪
@greenthumbpatriot3295
@greenthumbpatriot3295 2 ай бұрын
Full stretch, constant tension, and slow reps are now my go to now since listening to DR. Mike. The pump is great, soreness, and muscle growth is coming along faster. Than normal. I’m excited to tape and see how much I’ve gained since last month.
@dianadambrosio1
@dianadambrosio1 2 ай бұрын
Watched all here Maybe - It's all about the stretch as has been documented as of late . And yes the standing on top of trying to isolate takes away needed energy TY Dr Mike .. this is a game changer 😊
@etiennelouw9244
@etiennelouw9244 Ай бұрын
This is great, thank you for solving one of my back problems. I am going to try this.
@NikoHL
@NikoHL Ай бұрын
Will try the lying down dumb bell exercise. Axial fatigue is a real issue for me. Looking forward to trying it.
@CODDE117
@CODDE117 2 ай бұрын
I'm not even CLOSE to as big as Mike, and I was absolutely feeling the same thing with bicep curls. I feel like I couldn't do enough and wasn't progressing whatsoever. Thank you!
@atabetuatara
@atabetuatara 2 ай бұрын
Best new exercise I've learned in a long time. I'm well trained (10+ years & can preacher bar curl 145lbs). Dr. Mike's recommended flat bench lying down bicep dumbbell curl humbled me; Couldn't curl 40s (proper form, i.e.: complete stretched out at bottom). Had to start at 35s at 6 reps & finished with 25s & 20s. DOMS the same evening. Today, full on soreness and a pump 36+ hrs later! Wow! Thanks @RenaissancePeriodization
@roundup1253
@roundup1253 2 ай бұрын
Dr. Mike is Right: Had several Biceps Trainings and the lying incline curls changed everything to me. Could Not Go flat because my shoulder does not like it but with 30 degree incline I had severe biceps Doms unlike any Other biceps training. Thank you so much😊😊😊😊
@finnur7503
@finnur7503 2 ай бұрын
0:42 thought i got a match on faceit ngl
@Nicolas-rc9zi
@Nicolas-rc9zi 2 ай бұрын
LOL
@Marceloamado1998
@Marceloamado1998 2 ай бұрын
I really like you Mike you help me out a lot with these tips. You’re a good Man
@Moose92411
@Moose92411 2 ай бұрын
I started these at the beginning of this meso, 8 weeks ago. I went from seated DB curls with 35’s to doing these with 20’s, and the pump is better, the DOMS is infinitely better, and the tension is insane. I love them.
@willhgk7707
@willhgk7707 2 ай бұрын
The minizing axial fatigue tip has worked wonders haven't had a bicep pump like that in a while. Plus I get to lie down while working out, win win!
@Wtiberon
@Wtiberon 2 ай бұрын
I know you probably don't read these, but I've had the same problem with my biceps. I rotated your suggestions into my Friday workout, and my biceps are on fire-that hasn't happened since I was a teenager!
@SimonBettison
@SimonBettison 2 ай бұрын
Saw the vid you put out on lying DB curls a few weeks (months?) back with Jared and tried them in my next workout. I got the same insane pump/stimulus with virtually zero unwanted fatigue. Immediately added these to my programme. Maybe they don't work for everyone but they sure as hell work for me.
@JD-th2xm
@JD-th2xm 2 ай бұрын
I’ve been downing the lying cable curls with a ez bar on the seated cable row bench with my knees agains the foot boards, I love them.
@Pivitrix
@Pivitrix 2 ай бұрын
Okay, godamnit, whatever Mike. It took a full 23 minute video for you to finally convince to try the weird lying down curls. You already managed to make me dip my toes with the incline curl, and i do struggle abit with my biceps. Time to give it a go, hope it's half as good as you say it is.
@alexdavis2674
@alexdavis2674 2 ай бұрын
Been watching every video for close to a year now. It’s awesome to see that progression across months which you then went on to make a video talking ab lol. Like catching a stream that people make many short videos out of. Keep it up!
@chadburtrum9983
@chadburtrum9983 2 ай бұрын
Hey Dr. Mike, I tried this the other day. Normally I feel like I need to biceps 4 times a week. I tried your new method and holy crap it works. Still sore 2 days later. Thanks
@themadone_3434
@themadone_3434 2 ай бұрын
I like Mike Mentzer’s close grip bicep pull downs on the cable lat machine. Constant load, superior stretch and you can really load them up if you want/need.
@ShaunTheLurker
@ShaunTheLurker 2 ай бұрын
I love seeing how the fitness community has adapted over the years, alittle disappointed that there wasn’t a Bicep Pull Down featured but the laying bicep curl was nice to see.
@jaredanderson4600
@jaredanderson4600 2 ай бұрын
I'm an intermediate lifter but have never found great options for my biceps. I'm missing my right index finger and broke that wrist many years ago, and as a result curls are extremely difficult for me. I have always found that my wrist and hand limit my ability to increase load and my bicep never gets fatigued, even with high rep sets. I've tried all kinds of variations over the years, but nothing has been a game-changer.. until now. I've been doing those lying dumbbell curls since you first released a video showcasing them. Best bicep pump and first time in a few years that my biceps have been sore for multiple days. That movement has become the staple in my bicep training. I can use low enough weight to not hurt my wrist and the pump and fatigue are insane. Time to get some big arms!
@MrPandatheman
@MrPandatheman 2 ай бұрын
Best video yet. I loved the end how you gave your advice for different levels of exp
@martinsolden1595
@martinsolden1595 2 ай бұрын
I use the cable curl and on my last set, finish up with bend over hammer curls, just juice out any last efford.. has worked wonders for my growth. And finaly a fatgue that fits my twice a week arm workout program.
@seansingh8862
@seansingh8862 2 ай бұрын
Just a few days before this vid was made, I did a Gym Jones workout that included 400 reps of 20kg single armed kettlebell swings (200 reps in total on each side), and it gave me crazy DOMS in my biceps just from the controlling the centrifugal force of the kettlebell in a fully extended position! I never expected that.
@sgarvagh
@sgarvagh 2 ай бұрын
Keeping your upper arms parallel to the ground would maximize tension at long lengths. Less stretch than letting them drop down, but the preacher curl vs incline curl study seems to suggest that tension at long lengths trumps a better stretch. You could find a better angle with cables so that you can get both high tension (90 degree to upper arm) and stretch.
@bigaarmory100
@bigaarmory100 2 ай бұрын
I’m 104 and have always had minimal growth for my biceps. I watched your videos over the last couple of weeks for bicep growth and my arms have exploded. I actually have Lee Priest wanting to carry my deadlift shoes for me now……go figure 💪🏻💪🏻💪🏻.
@LoginErroronu
@LoginErroronu 2 ай бұрын
I had to come back to the comments section and thank you, doctor. I tried this exercise and it felt like its the first time ive worked biceps again.
@vanelysantos693
@vanelysantos693 2 ай бұрын
Dr. Mike! I thought you were working up to talking about my favorite bicep exercise! And, since you didn't mention it! Try this! You're part of this too comment section! * Get a resistance band preferably the 3rd thickest in a set of 4. * Get a grip like those showed in the facing away curl machine. * Attach the grip to the band via a locking triangle carabiner or other carabiner of your choosing. * Find some stable low point, like the base of a weight rack, or squat rack and loop the band around it. * NOW! Do the facing away curls, in a bent over warrior position(ask your local yoga instructor about this position)! The variable resistance keeping the constant, and sometimes greater tension at the top of the movement, depending on how much you stretch the band will not only give you the most skin splitting pump that leads to magic in your pants, but the strength and hypertrophy gains are got damn immense! I especially recommend this exercise for any grapplers/ limb collectors/ mud wrestlers out there! Enjoy you perverts!
@eddiehauser6661
@eddiehauser6661 2 ай бұрын
I was glad to hear Mike talk about the aspect of loading in the lengthened position. I'm a full ROM guy, and have been a little skeptical about the lengthened partial revolution, and this is one of the biggest reasons. I've started to come around a little, and work them into my routine, but only with certain exercises. With a bicep curl, or say a DB lat raise, it just seems counterproductive to waste that energy doing reps in the easiest range of the motion
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