The Secret to Gymnasts' Massive Arms

Are you amazed by the powerful arms of elite gymnasts? Ever wondered what their secret is? 'The Secret to Gymnasts' Massive Arms' dives deep into the world of gymnastics to uncover the unique training methods and exercises that these athletes use to develop extraordinary arm strength and definition.

[@texantornadomma]

"What do you do for biceps" "I curl whole body"

[@Jhhfit]

My biceps are finally growing and it’s amazing

[@aisyahsaparuan]

This comment wins!!!!😂😂😂

[@numpty94]

I'm opposite, great biceps without doing any bicep exercises but my legs suck

[@Travis.Bickle..]

The gear they’re probably using also helps those biceps. Like the girl in the thumbnail.

[@Jhhfit]

@@Travis.Bickle.. biceps are genetic tbh. But when you look in the mirror and actually see the progress you’re making from actually doing something everyday. That actually feels good. I do about 100lbs ups and 100 pull-ups a day now. For the past 2 months and the change is amazing

[@BrockLanders]

Mentzer said this 40 years ago. He also said that dips (which gymnasts do constantly) are the best exercise for triceps and shoulders.

[@Current-Thing]

Dips are the upper body squat. - Mike Mentzer

[@YouYou_-]

He said that dips is the squats off upper body (talking about chest triceps and sholders of)

[@rufushughes4331]

I JUST got back into dips last night for my Push Day! I had a fantastic pump! It felt beautiful!

[@jesselugo2289]

Let the gods preach cause the law of the exercise will let u know everything when u do em properly. In other word the results will speak for its self BUT DO THEM!

[@hieloz]

How the fk do i do dips without hurting my shoulders all the time (sometimes elbows too)

[@khalidsafi7539]

The tricep on that female gymnast😭🫶🏻

[@ZVNV332]

Makes me want to hit the gym more like her tricep is as big as my quads

[@Mr.Death56]

​@@ZVNV332I'm sure that woman must be unnatural of course

[@achille295]

Most important question is who is she

[@nicelydone5800]

It's fake some one in the comments said her name Elena gomez​@@achille295

[@GameN3rdz]

​@@achille295yea

[@KoeiNL]

Gymnasts have the perfect physique imo.

[@PySnek]

Check out silver era bodybuilders.

[@jeffersontorio9512]

nah some gymnasts got chicken legs

[@StomerMadGermzOfficial]

​@@jeffersontorio9512powerful chicken legs, they got mad hop's and flips

[@outisnemo8443]

​@@PySnek: Gymnasts have far better physiques than bodybuilders of any era, it's not even close.

[@karlepaul6632]

Swimmers' bodies have gotta be up there on the list

[@gunsandpoker7432]

Mike Mentzer has cracked KZbin’s algorithm.

[@ThouSwell-zx3fd]

😂

[@dalmaciogregorionantes7727]

about to comment this

[@ryancooper780]

My goodness this is scary.

[@sanglapops7742]

He actually true

[@AzovSS]

Gymnastics existed before Mike Mentzer

[@rustypotatos]

This video should be titled “Body builder discovers a compound lift”

[@billyboy1er]

"Bodybuilder doesn't know the difference between pull-ups and chin-ups" lmao

[@srdgrant]

I thought this was common knowledge. I read an article about this exact subject in men's health in the early 2,000's. Closed grip is also a way better option than hammer curls, if you're into those.

[@Supagremlin126]

It should be titled body builder hasn’t read a research paper on weightlifting since the early 2000’s.

[@youarekiddingme1346]

😂😂 Thought to my self hoa stupid this guy sounds

[@JerryFlowersIII]

He never talked about chin-ups in the video at all. He's talking about training a different group but with basically the same move as pull up. @@billyboy1er

[@jamespavey1371]

Ex gymnast here. Hours spent on your arms makes them grow. Like p bars and rings. Tons of rope climbs, chin ups, dips and handstand push ups.

[@DrinkWater713]

Those people in the pictures. No way they are natural, right?

[@AJ-nd4nk]

​@@DrinkWater713 Why wouldn't they be? They get drug tested like everyone else. Gymnasts usually have great genetics. They also have been resistant training since they were very young.

[@DrinkWater713]

@@AJ-nd4nk Lance Armstrong also got drug tested a lot. As did the Russian athletes involved in the scandal. The tests are clearly very, very flawed.

[@tytarian2639]

@@AJ-nd4nk Sometimes I wish I was as innocent and ignorant as you, they ALL use performance enhancing drugs at the top level PERIOD. Just accept it and move on.

[@notamonkefr]

@@AJ-nd4nktested doesn’t mean natural

[@user-ek5fp6zw2n]

I did gymnastics for 9 years. Best times of my life❤

[@bobomonkey702]

Sex is the best times of my life 😂

[@nicomasanori5205]

Pourquoi as-tu arrêté ? 😢

[@Yeaaaah_z]

Go back and do it. Adults are competing in all kinds of sports again

[@bobomonkey702]

@@Yeaaaah_z I second that. Go have fun again.

[@426Torello]

May I ask how old where you when started training and how tall are you?

[@loafofcatgaming]

Gymnasts have the peak human body, because they are using their body's for what they where designed for, climbing swinging and holding on

[@zants_]

we are monkey

[@SuperNachtAktiv]

And injecting steroids i guess 😅

[@Josef_Stylin]

I heard boxers have peak human bodies, well at least anything under heavyweight 😂

[@mrpablomx]

What about punching, kicking, carrying stuff on their backs over their shoulders, throwing stuff… I think our bodies are more made for those rather than swinging and climbing.

[@xcrazy98x51]

@@mrpablomxgo cry somewhere else

[@Martin-jk2ng]

Gymnasts are crazy strong. Unreal. And one thing about them is they "overtrain" according to moat standards. They are, to me, honestly the most amazing athletes.

[@Dtp2296]

They don't overtrain becasue they never go near failure. I did gymnastics for years and you never do more than 50% of your maximum when training becasue you are training the nervous system not the muscles. Only on skills do you go near failure but not very often

[@MystAli]

What type of body function process do you mean by training the "nervous system"?

[@supreme1885]

@@MystAlijust lifting heavy alone stresses the nervous system a lot that’s why rest is important many bodybuilders don’t know that lifting weights doesn’t just tax the body but the nervous system as well

[@robertwilliams2609]

Gymnasts physiques are just amazing. The body control is a different level of athleticism from a laypersons view. Always have been impressed with their development and blown away by the sheer muscularity and size some of them develop in the biceps.

[@damnyankee3558]

I found this out the hard way through bjj

[@LaidbakZak]

The physique you get from compound movements I think looks better than a bodybuilder’s physique. It looks proportional rather than exaggerated.

[@RealBREAKtheArtist]

Functional body vs Nonfunctional body.

[@OneEyedJackNLD]

A good bodybuilder will never let the proportions get ‘out of hand’. But I guess the judges of the competitions changed their views and gave more points to guys whose SIZE and certain proportions are getting ridiculous. So I don’t actually know what a ‘good’ bodybuilder is. I guess it’s personal. But if you are able to compete you have to follow the judges ruling I guess.

[@RealBREAKtheArtist]

@@OneEyedJackNLD That's what I thought classic physique was for but even that is turning into a mass battle.

[@LaidbakZak]

@@OneEyedJackNLD just the distended HGH abdomen that elite level body builders all have now are hideous to me tbh

[@GigaNietzsche]

Not quite, if you only ever do major compound lifts your smaller muscles (arm muscles, calves) will simply not be proportionate to your larger muscles (Leg and torso muscles)

[@warrena10]

The gymnastics coach at my high school could do one armed pull-ups. Dead hang, other arm at his side, and up. He could do it with either arm. Guy was crazy strong.

[@pyramidion5911]

That's not even hard

[@TheChzoronzon]

@@pyramidion5911 ooohhh we already have the inevitable YT badass here...

[@loshitoshi1555]

That gymnast lady’s arm was fucking insane

[@poggy6145]

@@jamesbaker6331😒

[@charuka1211]

​@@jamesbaker6331 Meet your doctor .. you have a mental issue

[@Theguywhoaskd]

@@jamesbaker6331wtf

[@habibrabbani1225]

​​@@jamesbaker6331 *snap* "oh no, why did it go limp like that?!"

[@Taylzz]

Photoshopped, but, Yes.

[@SerpentOfSamael]

I wish Mentzer was here to see he was right all a long

[@SerpentOfSamael]

I wish brother

[@fullmeasurefitness8217]

He knew he was right. No worries

[@grog3514]

But according to mentzer, all these gymnasts are over training. They are working their arms for hours literally every day.

[@reidos6420]

@grog3514 - but they aren't training to failure for all of those hours. If they were then yes, they'd definitely be over training.

[@grog3514]

@@reidos6420 so you think mentzer would agree that you can be jacked by doing super high volume while avoiding failure?

[@Naturalhit]

Mike Mentzer was preaching that from the beginning.

[@leonwizard5]

"amateur body building arms" my boi....they have arms better than most body builders lol...

[@ham.strings]

Man discovers chin-ups in 2023

[@johnnybeefum]

Bwahaha…so true. Internet’s brain explodes when guy says squat for bigger quads. Earth-shattering info!

[@lonca_47]

For real dude I’m so confused like did these people not do chin-ups in elementary school P.E.??? I feel like I’m missing something lol.

[@johnnybeefum]

@@lonca_47 No, you're not. Most are probably bots or they're idiots. The way the internet is, is if some slob with two followers suggested to do chinups for biceps people's reaction would be lukewarm or even negative. But someone with followers says it, people think it's revelatory or a big deal. The fact that someone could make a vid about "chinups for biceps" and people act shocked or act like this is some groundbreaking info shows they're either incredibly lacking in knowledge or basic understanding of physiology or just plain dumb, or they're bots.

[@tasebrown5870]

That’s what I was wondering lol he said that’s a back exercise like he ain’t never felt his biceps gettin worked to

[@daniello-g5593]

I learned this 20 years ago. This guy thinks it dawned on him and he suddenly came up with it😂

[@bailmasterflex]

Imagine a trainer not knowing the difference between pull-ups and chin-ups.

[@raywill9149]

😂 Right ???

[@MistaKnifeguy]

RIIIIGHT!?

[@aryehaisen3888]

pull-ups are when your wrists face away from you and chin-ups are when your wrists face inwards

[@robmarsh918]

Um, what? What do you think the difference is?

[@thomasandrewclifford]

Just for those who cannot see the wood for the trees. He knew about this before the story and he has framed it in a way that sounds like its revolutionary information. It's a classic podcaster move to take a subject and milk longer content out of it. If you start paying attention you will see everyone do this to make others look wise or to make themselves look wise.

[@AREPBOSS]

They dont want big arms, they want strong arms.

[@MrBeetsGaming]

Gymnast strength is on another level.... Seems like every muscle they work they're always also working their core so it's "functional" strength not just vanity muscles.

[@vs4571]

Mentzer knew this 40yrs ago. Amazing. Brilliant thinker.

[@tmcdougald]

Shame that it took 40 years for people to begin giving him his flowers. About 20 years ago now right before college I was drawn to one of his books that set me on my path to majoring in exercise physiology. Wish things would have ended better for him.

[@AzovSS]

And Gymnastics knew this 2500 years ago.

[@vs4571]

@@AzovSS - great point, they sure know how to keep secrets. I always noticed how jacked gymnasts were. Wanted to train in gymnastics for the strength size and flexibility but never had a chance. Anyway, I’d love to learn how they train from beginner to advance.

[@vs4571]

@@tmcdougald - wish I’d have known about Mentzer beyond his name and having a badass physique and wore Heavy Duty shirts. That’s all I knew of him. Had I learned about him 20 years ago I coulda had better balance in my life. Of course I would have did a hybrid approach and go from his HD/HIT to volume. But if it worked for me I wouldn’t change much. I loved he he spoke of more isn’t better. We all have a tendency to want to do a little more. Since it usually works across the board for getting better and gaining success.

[@Hiberno_sperg]

Mentzer said to do these of a late pull down machine and gymnasts train high frequency.

[@PatrickPierceBateman]

Another amazing rediscovery in the body building community. Seriously these guys take stuff you learn in exercise physiology 101 and rephrase it like it's some kind of profound revelation.

[@isaipineda8028]

For real. Body builders will only listen to these types of people tho. The Rios twins have been preaching this for their whole KZbin career and they get hate cause they’re not massive.

[@lane_positive_vibesbodybui7927]

Agreed

[@ScabbyMcKniel]

It’s almost like there are significant differences in the opportunities for education.

[@Snoboi]

Yeah but bodybuilders often disregard pull ups as a bicep exercise once they realise there are much more effective ways to isolate biceps. Most bodybuilders with any decent understanding of biomechanics will assume better isolation = more growth since the biceps are receiving the most optimal proportion of exercise exertion, so it’s easy to look past the potential for compound lifts to be effective. This isn’t a matter of “I didn’t know biceps were heavily used in certain pull up variations” they know that. It’s a matter of “I didn’t consider this muscle group could be treated like the ones we usually use compound lifts for.” Bodybuilders aren’t just all collectively stupid, they’re actually very well informed if they achieved getting past intermediate levels naturally. If they know something works best, they’ll be doing that. There’s an actual reason no one really does this for bodybuilding, because it’s unintuitive for anyone better than a beginner

[@dfranklin70]

Dips sucks, but you are absolutely right!

[@roodflo3080]

He just figured out what everyone else knows 😮 😅

[@Moodymongul]

toughest and most flexible people i ever met, did gymnastics

[@maxwatkins5166]

Gymnasts biceps are also so impressive because of all the straight arm holds - levers, planches, v sits etc. The bicep isn’t just for flexing, it’s also for stabilising the elbow and shoulder.

[@Dtp2296]

It's the pullups. Mecahanically the stretch is better tham any other exercise for any other muscle. Unparalleled

[@himeshsinghshishodiya]

Nope. Pullups don't stretch the biceps under load. It's definitely the holds. ​@@Dtp2296

[@NJRey]

Gymnast actually use their arms with a purpose, not just to flex them in the gym mirror

[@RAMSRT500]

Yuup Straight arm exercise is what I've heard from them when asked. They have a good short on here that has a gymnast breaking down some routines they use

[@alexbergmann2817]

We had in the army an ex gymnast guy,I was strongest in my unit in bench press and squats but I have tried arm wrestling with that guy few times and every time he won. he looked like any normal guy but had incredible strong wrist.

[@alexbergmann2817]

@@bananafish3149 Im no longer lifting weights,Im retired from the army since 2009. and in my 50's I am only running,doing pull ups,push ups and boxing. For arm wrestling it has to more exercise forearm than biceps, in my opinion .

[@gracefool]

Simply because gymnasts train their wrists. Most of their pulling is done with supinated wrists, so their training is very good for arm wrestling.

[@alexbergmann2817]

@@gracefool yeah...I get that . but all of them are using on training some kind of joint strengthening when they are on the bar . that helps a lot I believe

[@jamesfranko5098]

Arm arestling is focused a lot on forearm and tendons which isnt inportant in weight lifting do youll have an average looking guy who can destroy a massive guy arm wrestljng because its such specific strength

[@qward2174]

​@@alexbergmann2817John Brzenk uses chin ups and became the greatest arm wrestler of all times 😎💪

[@McDanMan84]

That girl is Laura campos from the 05 Ghent World Cup.. u can find a video on here. Her arms are maybe 1/3 of that size if you’re wondering.

[@donaldnicholl6382]

Why her legs so small uhh yuk

[@ijustwannaleaveacommentony6511]

thanks lol i thought it was real

[@MrHaggyy]

It's funny to watch gymnasts. They get the most insane pump while doing their sport, but the muscles look really lean when they are relaxed.

[@McDanMan84]

@@MrHaggyyif you’re trying to say that’s a real picture & her arms are pumped, I compared this exact picture when I said 1/3 of the size. It’s not even good photoshop

[@MrHaggyy]

@@McDanMan84 no that picture is edited. But there is footage of her doing bars and rings at several competitions. And if you compare those to her general appearance it's crazy.

[@peacebalancetruth]

Her TRICEPS 😮ARE NUTS🎉..YOU GO GIRL!💪💪🏻💪🏼💪🏽💪🏾💪🏿

[@The_Eastbound_Hyena]

"...you go girl" Shut up

[@sunondalyons73]

My first coaches as a boy used chin ups as bicep builders. Dips built triceps. Pushups built chest and shoulders. Jump squats built legs, Old school info, that works.

[@UnrealSickness]

Do not listen to these people. Truth is it's all genetics. If you don't have genetics for big arms, you will never build them unless you use steroids

[@motanaibijuu3740]

Wrong, average genetics can build big arms.

[@lork._.]

​@UnrealSickness genetics help but it really all about the effort.

[@GrumpyOldFart2]

Weird. I always thought that chin-ups were for the biceps. I never thought of it as a back exercise. I mean yeah, your back muscles will be engaged because that’s what bodies do, but how the heck would they NOT be primarily for the biceps?

[@jemseed]

@@UnrealSickness I built my best chest with press ups doing 500 every other day sets of 50. Obviously had to work up to it. I got into bench press and got to pushing 140KG which is decent but had a better chest from pressups!

[@MikeJohnMentzer]

Mike Mentzer was ahead of his time

[@kronkenberg7782]

mike mentzer was wrong about A LOT including chin ups for biceps

[@connerneibert5811]

@@kronkenberg7782lmao

[@UgwuanyiEmmanuel1]

​@@kronkenberg7782 do you have a comprehension problem?

[@BigUknowho1000g]

@@kronkenberg7782the only wrong abt them here is u mate is it because you can’t do them 😂😂

[@ThouSwell-zx3fd]

​@@kronkenberg7782He also died ridiculously young, as did his brother. Whatever he said, I'd take with a massive grain of salt.

[@papayaman78]

Title: Bodybuilder leaves his moms basement for the first time

[@dec13666]

_"Told ya: Chin ups are a biceps exercise"_ - Mike Mentzer

[@Divinityaboveall]

I remember mike mentzer advice....pull down are same as pull ups... greatest excercise for biceps

[@csengercsizmadia]

Pull downs are not the same as pullups.

[@chongtak]

he said chin up not pull down or pull up

[@The_Honcho]

@@csengercsizmadiathey work the biceps the same, except pull downs will place less stress on the elbow joint. Pulldowns are better actually, they’re not the same you’re right

[@csengercsizmadia]

@@The_Honcho maybe if you want to build biceps, isolate them. Chinups are not for biceps, it’s still a back movement that simply involves the biceps. It’s actually not that good if you want to maximize gains because your biceps will fail first and not your back, meaning it’s a weak-link excercise. You would do much better with a pullup variation + any biceps curl, still a good exercise just has a small issue. If pulldowns are better than pullups, how come pulldowns do not carry over well to pullups but the reverse does? I can tell you are either weak in pullups or haven’t tried them yet for a longer period of time because you wouldn’t say such a thing and noone does. Look around for actual good naturals on youtube, not this dipshit.

[@csengercsizmadia]

@@The_Honcho adding to this - what the guy in the video did not understand is volume and frequency. Bodybuilders (or those who follow bodybuilding programs, idc) follow a training structure that involves training the arms 2 times a week usually. I do too. Gymnasts (and you could bump street workout here) will train their arm every day. And top athletes are also on steroids, it’s not like they are magically building those kind of physiques, it’s specificity + extreme talent + extreme genetics + shitload of drugs. Want bigger arms? Work on them every single day then, and just on them.

[@faisaltheshadow231]

I was a national gymnastics champion when I was a teenager. Gymnastics is a sport that makes you a high-level athlete in all respects.

[@calvinshannon4361]

Yup, as a runner I just dart in a straight line lmao

[@Parkerone007]

Yep! Even MMA fighter George St. Pierre said he thinks gymnasts are the best athletes in the world and he even trained in gymnastics to help him become a better fighter and for his athleticism.

[@abc_0_10_11]

Yeap, I did gymnastics and won national medals when I was 9-14 years old, and I quit just before I really had puberty to grow bigger muscles and strength. But the foundation was built so that I had always great relative strength in upper body.

[@fusiontoa18]

What are you now?

[@borrago]

For life

[@user-er1wf7kl3i]

Dude finally discovered the truth about doing compound lifts instead of machine bullcrap

[@bribrown7465]

I applaud the uncle for his words. Also...he just looks like the type of uncle everyone needs.

[@Epic_Ego]

Ain’t nobody gonna ask who the girl was in the thumbnail?

[@ambientx7]

Laura Campos from Spain

[@roninx2885]

​@@ambientx7 🙌🤝🤜 Gratitude to you, brother

[@ambientx7]

@@roninx2885 of course. For the culture

[@petercsigo3314]

Who cares

[@ambientx7]

@@petercsigo3314 we do

[@purplehaze4942]

This is why Callesthenics make people look so ripped, they work multiple muscles at once. Even the pushup works multiple groups.

[@thebucketmanj8525]

It works the whole body even legs and feet

[@paulanderson771]

A gymnast routine is superior to a body builder routine in every way for pretty much anyone.

[@user-vh5ql9vk2l]

The woman in the thumbnail has crazy triceps ngl

[@gabrielesbaraini3499]

For anyone wondering, yes they are using anabolics even at the highest level

[@tesmat1243]

Even? Mostly at higher levels

[@berrymint6384]

the gymnasts? Not all of them For an example the lady's and some of the guy's arms looked 100% natural

[@h-k7804]

​@@berrymint6384 anabolically natural 😅

[@ryanlewis2277]

​@berrymint6384 even a former US IOC doctor said all athletes fail drugs tests some more than others, even the Olympics are staged

[@oscarbear7498]

​@@berrymint6384yes all of them if they are competing. They have too as taking gear is overwhelmingly strong

[@PumaTomten]

My grandpa was doing lots of gymnastics, only bodyweight training. About the development of biceps it wasn't mainly the pullups but the stretched positions of the biceps in the rings combined with lots of static holds.

[@dragon_dyce]

thats what i always thought gymnasts biceps came from the rings static holds

[@PumaTomten]

@@dragon_dyce What develop muscles is eccentric work and that combined with some of the hardest static moves possible to humans the arms get loaded for sure

[@PumaTomten]

@EatMe420 Read again, I said eccentric builds wtf

[@thom8363]

​@EatMe420 static holds in the lengthen position is basically weighted stretch, which is great for hypertrophy. Multiply that by the time under tension and you have a perfect recipe for gainzzz

[@OIP_1]

yeah static RTO support holds are very tough on the biceps. looks easy but it's taxing as hell

[@BUNUforReal]

Tbh in some countries that are not so familiar with calisthenics most people think that pull ups are actually done with the curl grip, basically making chin ups instead of pull ups

[@markuss4133]

So it dawned on him to train the muscle he wanted to get bigger. Genius

[@mightymurph3949]

I wish someone could make that meme of the guys face in the clouds but replace it with Mike Mentzers face 😂😂

[@AmanExplorerBoy]

Yes

[@jeremybrown9611]

You mean the Conceited in the Cloud Meme😂

[@prodigalheresy7570]

Make a meme from a super mid body builder? Hell yeah

[@mightymurph3949]

@@prodigalheresy7570 a body builder who achieved a perfect comp score and whose theories are still being implemented and proved effective today? Absolutely! :P

[@anthonyinzerillo2804]

Mentzer most overrated bodybuilder ever

[@grahamvandyke]

A gymnast addressed this in a video, they have insane biceps very specifically because of the iron cross. Having to hold your body in that position with your arms extended works your biceps at it's lengthened state (and therefore weakest), which means you put an INSANE amount of load on the biceps and they grow tremendously.

[@vs4571]

Is that a move on the hanging rings?

[@FlyIslandGuy]

Yes it is

[@Isacc..]

Chin ups, curl grip with your hands kind of close works the biceps massive amounts too. Your basicly curling your whole body weight on your biceps

[@smallfry7304]

@@Isacc..your Lats are helping, you really think I can curl my body weight if I can do a pull-up? The only way that makes sense is if the biceps have better leverage in that position which they don’t and definitely not enough for you to be “curling your body weight”

[@richardhill4938]

@@smallfry7304Correct. Pelican curls probably approach half your weight and the hefesto is very close to a full BW curl.

[@orlogskapten4161]

This is why a pull up bar is great and cheap investment

[@swiftcurrents3358]

Her triceps were nuts!

[@thomas_the_cat]

gymnasts lifts their entire bodyweight 😅

[@blackflowersex]

Mike Mentzer! He said it clearly. With that movement you engage the elbow articulation and the shoulder articulation too, so that you can stress the bicepes all along their lenghts.

[@maxpowers4436]

Mike also said train at low volume yet gymnasts train with insane high volume hours at a time 4-6 times per week? Gonna ignore than HUH? You mike bootlickers are gross.

[@BigstickNick]

Mikes biceps are probably better than the gymnasts tho…hence the rest period

[@ruanoosthuizen6084]

Well, he was wrong. Biceps are primarily elbow flexors and assist in shoulder FLEXION, not extension. A Chin up involves elbow flexion, but shoulder EXTENSION. Still stressing the biceps from one joint only - the elbow.

[@BigstickNick]

@@ruanoosthuizen6084 even Athleanx likes weighted chin ups for biceps..so pretty sure the science supports it still. You get a mix of progressive overload and your arms in the optimal position. So I’ll stick with the both of them.

[@ruanoosthuizen6084]

@@BigstickNick I also like chin ups for biceps. I think it is a good exercise. Did I say anything to the contrary?

[@freedomfriday2.040]

Calisthenics Athletes Everywhere: “Yeah we know…. We could have told you that” lol 😂

[@anattaokonkwo]

They're literally balancing their WHOLE bodies on their hands all the time! Their arms have no choice but to be HUGE!

[@ngvuong8191]

Gymnastics atheles do Maltese, Iron cross, Planche, Manna, Victoriam Cross,...Those are the main reasons why their biceps, triceps are not only big but also very strong. Chin up is just a warm up exercise

[@SiliconVermillion]

What are those

[@madously7845]

bro knows exactly what he's doing with the thumbnails 💀💀

[@di-riso]

What I'm curious

[@BasilVII]

When i hear this music it always takes me back a few years when it was basically all over KZbin Good times

[@jacknajafe7284]

Mike Mentzer mentioned in 1983 . Mike was a legend

[@maxpowers4436]

Mike also said train with low volume yet gymnasts train with high?. Your really crediting a death Meth head with being a genius because he advocated for a CABLE version of one of the GOAT bodyweight exercises?

[@jasoncarson1043]

I saw the Olympic trials the other days and watched the male gymnast and he is 100. All of these little ass dudes were craaaazy jacked. Huge arms, shoulders, everything

[@christinaann7118]

Gymnastics conditioning is a combo of cardio, powerful and slow calisthenics, and stretching.

[@uneverknow8154]

This is Laura Campos on 2004 Olympics when she was 16 and these arms were photoshoped. even when she juiced up her arms later on, her triceps wasn't that massive. She had pretty good biceps tho

[@rhett3185]

I was gonna say, holy shit those arms on a girl looked massive!

[@uneverknow8154]

@Sara17783 she had the same uniform in 2004 on Olympics

[@exmonarcagoodbye3296]

​@Sara17783 shut up...

[@natpeterson8313]

That’s what I thought at first but yeah facts her arms still looked great

[@charlesg7926]

She’s T H I C C

[@demibasan1714]

her face: „uwu daddy“ her body: „make a sandwich stylll fam“

[@sweet2angel]

Gymmast is a million times better than a body builder.

[@roundone7954]

When I started doing chin-ups my stomach got shredded. 🤷‍♂️

[@CesarMartinez-nu3if]

The body fights to stabilize it self, hence using muscles to be balanced, that’s when you get more mobility, flexibility, the body is made to adapt, it’s amazing and simple

[@Clickclips1234]

Her triceps were amazing 🤩

[@InnerProp]

Who is that?

[@McDanMan84]

Ly photoshopped*

[@IcyBrown]

This girl scares me LOL

[@Ihavenobadintentions]

Everything's​ not photoshopped@@McDanMan84

[@colinnixon7739]

It's fake

[@brandondavey2398]

People always find excuses not to do body compound movements like chin ups, push ups, sit ups

[@coopertime147]

Not true. I would do chin-ups but the bar at my gym has a weird texture.

[@blacklyfe5543]

​@@coopertime147 WDYM a weird texture

[@powerjolt7215]

I legit don't have access to a bar or even a tree branch, but push ups be carrying haha. I have some dumbbells too so I can max out my arms and some of my other parts. I don't do sit-ups tho. Crunches, planks and Russian twists all day baby!

[@jay.420]

@@blacklyfe5543bro.. think about what the original comment said for 3 second’s and connect it with the comment you replied to. You should get it now. If not I’d recommend you to ask your doctor/ psychiatrist to test if you’re autistic (no I’m not trying to be mean) I know one or two autistic people who wouldn’t get that type of humor (or humor in general) either ✌🏼

[@coopertime147]

@@jay.420 thanks for doing the heavy lifting for me bro

[@MichaelOrtega]

“Female gymnasts too” Her: make me a sandwich💪 Me: “YES MA’AM”!😂

[@specialnewb9821]

Gymnasts male and female could break me in half. Amazing power

[@averydukes9599]

I was going to say...Mike Mentzer reverse close grip pull-down

[@YounesWinter]

RIP Mike, know people start to know you was right

[@KennyRogers8972]

hell yea the goat was right R.I.P

[@cod2573]

What, lol no they don't, volume is great for hypertrophy. Mike was wrong

[@prodigalheresy7570]

Mike was mid as hell.

[@cod2573]

@@prodigalheresy7570bro was so mid he was born in the wrong country, shoulda been in the middle east

[@maxpowers4436]

Mike says train with low volume Gymnasts train with INSANE high volume yet have jacked arms = MIKE WRONG.

[@illyasvielgoddenflash2340]

Workout for different purposes. 1.Athletes 2.Soldier 3.Influencer

[@sambeck2510]

This man really got chin ups confused with pull ups

[@psychedelicricoconut374]

Rows are really good, works for my back.

[@alexg8460]

Yea I do those chin-ups my biceps are ripped all over the gym untill I get home and then they reset back to nothing 😢

[@Subsistence69]

Its called a pump lol

[@DadeMurphie]

which resistance exercise do you do that doesn't do that? The answer is none.

[@Chiofire]

A lot of the comments are focusing on how amazing the gymnasts arms are, and rightfully so, but how can we forget how incredible their backs and shoulders are. In fact their entire physique is something to admire and aspire to.

[@gabbygood6813]

We in the bodybuilding community call those bicep chin ups

[@usntheboy1]

It dawned on him sqat's for quads!

[@Jonassoe]

Imagine training your legs to get stronger legs

[@Dominion997]

I never would have thought..

[@llg3pe]

Mike Mentzer correct once again

[@ThouSwell-zx3fd]

...and dead 💀 I'd sooner take bb advice from someone who at least lived into his 50s lol

[@ilove2loveu]

nobody asked@@ThouSwell-zx3fd

[@capgaming6045]

@@ThouSwell-zx3fdeveryone will be dead soon bro. Mike’s dead but his teachings and philosophy will live on.

[@nateg08]

​@@ThouSwell-zx3fdI don't subscribe to his methods... but he died because he had shit genes for his cardiovascular and steroids didn't help. His workout routine had nothing to do with it. Just sayin

[@smallfry7304]

Correct again? Please explain how he was right abt pull-downs for biceps, also he was wrong about the maximum recoverable volume

[@So1grey]

He is sitting alone you can't fool us

[@CrazyCamo]

Wait, this was a big revelation for him? That's like walking up one day to realize a tiger is just a big cat...

[@drewramirez1]

I'm curious as to what's the pull up method the gymnast was talking about/ describing?

[@Ken-sn7zi]

Chin up* but yes, me too.

[@jasoncown]

It's literally just a chin up when you isolate the lats from the biceps. Think of curling the chin up bar towards your chest

[@drewramirez1]

@@jasoncown okay, but I mean like a demonstration which helps with learning also, but I thank you for input.

[@JaGieLLoN_]

But close grip or wide too?

[@pihermoso11]

​@@JaGieLLoN_ I think the hand is just straight vertical with the shoulder, if you do close grip it hits the lats more than the biceps

[@shonmoody1706]

This makes sense. Since reverse grip pull downs are the exercise that made my biceps grow the most. Mike Mentzer training philosophy seems to be making a comeback. Everyone seems to forget he trained probably the best Mr. Olympia ever in terms of dense quality muscliture in Dorian Yates.

[@maxpowers4436]

No it dsnt make fkn sense because Mike and his bootlickers (aka you) say if you train more than once per 28 days you will die from over training. You know how volume gymansts train with? Extreme high fkn volume thats what. Also a reverse grip pulldown is NOT the same as a chin up. Are you implying PULL UPS are the same as doing a lat pulldown? No obviously a pullup is 10x better.

[@4RCHXN3]

Mario Rios is gonna be proud of this vid 🗿⭕

[@pinkhappynesslady5331]

Aah Kats, your message was unexpected and so heartwarming. I don't wanna lie there are so many segments that you make which I enjoy, because I relate so much and to be honest it informs me a lot when it comes to my personality type. Im also in my early 30s with no children and currently single so I really feel welcome here. All I can say is that life taught me to not to forget to extend self care to oneself, even if this sometimes could mean losing someone who negatively effects your happyness and mental wellness,as much as it may be hard,but you can never put a price tag as far as your happyness and inner peace is concerned. All the best to all the ladies.

[@duffman1986]

I saw this vid a while ago and started doing this. I can check back in on this vid now and confirm that it is a fantastic exercise and absolutely works 👍💪

[@krishc.8980]

for biceps? did you see any back improvements

[@duffman1986]

I have, the biggest improvement on my back has been size on my traps. It's such a simple yet effective movement.

[@krishc.8980]

@@duffman1986 oh nice. i did it yesterday and my back is sore but not my biceps but still thats good

[@duffman1986]

@@krishc.8980 I was the same mate after the first session doing it. You need to lose the 'pull up' method and treat it as a compound lift. It feels weird at first but you'll know when you've predominantly targeted your biceps.

[@devonfang2485]

Started doing calisthenics and decided to get stronger doing weighted chin-ups. Got to the point where I was able to hit five strict reps with a plate, starting from a dead hang, explosive on the way up, second pause at the top, slow eccentric, and biceps definitely responded to it. Now the only curls I'll hit are incline or pelican curls for the loaded stretch.

[@jenncon2012]

Я это все знал ещё в 80 годы без ютуба.. у нас возле школы была спортивная площадка и мы делали подтягивания на перекладине и отжимались на параллельных брусьях.. про метцнера я узнал из вашего видео только что 😁👍

[@cellcenter2831]

If anyone’s wondering why compound exercises generally build muscle better than isolation movements, it’s purely because you can lift more weight with them, thus putting more mechanical tension on the muscles

[@normgraham6658]

My 11 year old daughter has been a gymnast since she was 3. It's unreal how much muscle my little girl has, she's freakin jacked for her age.

[@AzureSymbiote]

Gross.

[@perdezh]

boys have twice as much muscle under the same conditions

[@TheTromaster]

Awesome man! You're probably a good father.

[@TheTromaster]

@@perdezh Then why aren't you jacked

[@perdezh]

@@TheTromaster I'm depressed because of which I have no motivation

[@JoseRamirez-ql1on]

Chinups and dips for 45 minutes, 3 times a week and come back and let us know how you look now

[@wayne9287]

What about your tiny legs?

[@DadeMurphie]

@@wayne9287 tiny legs makes the chinups and dips easier

[@thewarlordscalling6537]

​@@DadeMurphiekkkk.lol

[@wayne9287]

@@DadeMurphie Yes but the goal is to grow your upper body so less weight less gain😄

[@plutonfreq522]

My man,i am doin for a couple of months these 2 exersices but weighted and i can say that they work super good... I do them 3 times per week sometimes i do 4 times ler week and i really think it works...

[@jonathanjohnson2785]

No kidding. Dude I knew never lifted a barbell or a dumbell in his life. Yet his arms looked superhero level. His secret, chin ups and pull ups.

[@MrMagicBannana]

Man you really took that advice and came to all of the wrong conclusions.

[@mabotesechaba2040]

That's why I do compound movements before isolation movements

[@caedonstrohmayr6499]

Love how many people are realizing Mike Mentzer was the GOAT this whole time. The bodybuilding/gym community owes that guy not only for what he contributed but for the way he was treated.

[@ShortInAnotherWay]

Bro listened to the rios twins

[@redmadness265]

DANG SHE CAN LIFT UP A TRUCK WITH THOSE ARMS I LOVE HER

[@blacklyfe5543]

Chinups is not just a back exercise its a biceps exercise

[@powerjolt7215]

Your mom's a back exercise! (Kidding bro, I agree with you tho)

[@saderangetekdebeat6550]

It's what I love in gym it's a bit like science.. everyone is like "the best exercises for that.." 10 years later you learn everything you did was wrong etc etc etc

[@ROTTERDXM]

Mareux is a deep cut for fitness content, nice pick

[@dwade6322]

Mike Mentzer recognized plenty for creating muscle..only man to get a perfect score in a Mr.Olympia contest 💪😏

[@dwade6322]

@coolguitargear Nope. 1979 Heavy weight division. Mr.Olympia contest he scored a perfect 300.

[@pauldavies7251]

​@@dwade6322still didn't win a sausage, the guy is a complete joke in the fitness industry, Its only little tiktok fans who worship him 🤦‍♂️

[@guns4freedom]

When I was in gymnastics, we had strength training weeks every so often. It was all exercises using your own weight. No weight machines or free weights.

[@itsDjjayyArt]

Interesting 🤔

[@seemykids99]

The 'secret' to getting gymnast arms is gymnastics. Its not rocket surgery, folks.