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How to Build BIG Biceps (8 Mistakes to AVOID!)

These are the 8 most common Bicep Workout Mistakes killing your gains. These bicep gym mistakes are repeated over and over again and most people are doing these exercises wrong preventing them from getting bigger arms. By learning these big bicep mistakes you’ll also discover how to actually get big bicepsย even if your armS won’t respond to conventional training. There is a reason why you’re not growing in size in the arms, and this video will show you exactly why.

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The 8 bicep training mistakes that I’m about to go over with you right now, will definitely slow your progress, and waste your time. A lot of beginners and even some people that are more advanced, make these mistakes whenever training their arms, over and over again and the truth is you just can’t expect to see great results if you’re constantly training your biceps incorrectly. Especialy because other muscles that youโ€™re not targeting will begin taking over the movement when you do it wrong. And the very first mistake shows us one of the most obvious examples of this, Using too much momentum to swing the weight up. This happens to be one of the most common mistakes when it comes to training the biceps. I’m sure you’ve seen it multiple times at the gym, and you might have even made this mistake yourself before. Now donโ€™t get me wrong, Using some momentum or a little bit of cheating can actually be beneficial as long as its only happening towards the end of your set on the last couple reps when fatigue starts setting in, and as long as youre not excessively arching your back while incorporating a little bit of what’s known as body english. However If you use too much momentum the whole way through an exercise like bicep curls, your back will start taking over since you’ll be using your back to swing back and forth on every rep to help lift the weight up. This will take a lot of tension off your biceps and shift it over to your back giving you more of a lower back workout rather than a bicep workout….and it isn’t exactly a great back workout either. When you swing back… depending on how far back you go… you can hyperextend your spine and end up with a pretty nasty lower back injury. Also, youโ€™ll usually only require all that momentum when youโ€™re lifting a weight thatโ€™s just too heavy. And the problem is that you still have to slow the weight down when lowering it in front of you, so as all that weight comes falling down it’ll have to be caught by your lower back, if you’re swinging back and forth on every rep, further increasing your chance of injuring your back. Instead, you want to make sure that you keep your back straight and concentrate on only using your biceps and only throwing in one or two sensible cheat reps at the very end of your set. Another major mistake is flaring your elbows out while doing curls instead of keeping them locked in tight to your sides. when you flare your elbows out while doing curls you start using both the front and lateral head of your shoulder. You also incorporate your traps…in fact, it’s very common to see a shrug before you see the elbows flare out and that usually happens in the beginning because the weight is too heavy and the shrug helps to get the weight moving. This once again takes the pressure off of the biceps since your traps and shoulders start sharing the load. Also, the further your elbows flare out… the further your shoulders will rotate inward.. putting them into a bad position that could lead to a rotator cuff injury especially since you’ll be lifting a heavyweight while internally rotating your shoulders. the other problem with doing this is that you’ll most likely end up getting a shorter range of motion. And that’s actually the next mistake, not performing the majority of your bicep exercises with a full range of motion. This is especially common to see on preacher curls but it can happen with any bicep exercise. Itโ€™s also usually coupled with some of these other mistakes like using too much momentum or flaring your elbows out because once again the amount weight that’s used is typically way too heavy which leads to an overall breakdown in form. While there are some exercises like twenty ones where you would purposely work on overloading the bottom or the top half of the bicep CURL. if youre not purposely going for an exercise that calls for a partial range of motion you should be performing full reps. That means extending the arms all the way down to that point right before lockout. You don’t want to fully lock out the arms as this will put a….
curling inside a squat rack this is one of the biggest sins you can commit when it comes to proper gym etiquette but even though I don’t recommend it curling inside a squat rack won’t necessarily prevent you from building bigger biceps and seeing results however the 8 bicep training mistakes that I’m about to go over with you right now will definitely slow your progress and waste your time a lot of beginners and even some people that are more advanced make these mistakes whenever training their arms over and over again and the truth is you just can’t expect to see great results if you’re constantly training your biceps incorrectly especially because other muscles that you’re not targeting will begin taking over the movement when you do it wrong and the very first mistake shows us one of the most obvious examples of this using too much momentum to swing the weight up this happens to be one of the most common mistakes when it comes to training the biceps I’m sure you’ve seen it multiple times at the gym and you might have even made this mistake yourself before now don’t get me wrong using some momentum or a little bit of cheating can actually be beneficial as long as it’s only happening towards the end of your set on those last couple of reps when fatigue starts setting in and as long as you’re not excessively arching your back while incorporating a little bit of what’s known as body English however if you use too much momentum the whole way through an exercise like bicep curls your back will start taking over since you’ll be using your back to swing back and forth on every rep to help lift the weight up this will take a lot of the tension off of your biceps and shift it over to your back giving you more of a lower back workout rather than a bicep workout and it isn’t exactly a great back workout either when you swing back depending on how far back you go you can hyper extend your spine and end up with a pretty nasty lower back injury also you’ll usually only require all that momentum when you’re lifting a weight that’s just too heavy and the problem is that you still have to slow the weight down when lowering it in front of you so as all that weight comes falling down it’ll have to be caught by your lower back if you’re swinging back and forth on every rep which will further increase your chance of getting an injury to your back instead you make sure that you keep your back straight and concentrate on only using your biceps and only throwing in one or two sensible cheat reps at the end of every set another major mistake is flaring your elbows out while doing curls instead of keeping them locked in tight to your sides when you flare your elbows out while doing curls you start using both the front and the lateral head of your shoulder you also incorporate your traps in fact it’s very common to see a shrug before you see the elbows flare out and that usually happens in the beginning because the weight is too heavy and the shrug helps to get that weight moving this once again takes the pressure off of your biceps since your traps and shoulders start sharing the load also the further your elbows flare out the further your shoulders will rotate inward putting them into a bad position that could potentially lead to a rotator cuff injury especially since you’ll be lifting a heavy weight while internally rotating your shoulders the other problem with doing this is that you’ll most likely end up getting a shorter range of motion and that’s actually the next mistake not performing the majority of your bicep exercises with a full range of motion this is especially common to see on preacher curls but it can happen with any bicep exercise it’s also usually coupled with some of these other mistakes like using too much momentum or flaring your elbows out because once again the amount of weight that’s used is typically way too heavy which leads to an overall breakdown in form while there are some exercises like 21s where you would purposely work on overloading the bottom or the top half of the bicep curling motion if you’re not purposely going for an exercise that calls for a partial range of motion you should be performing full reps that means extending the arms all the way down to the point right before lockout you don’t want to fully lock out the arms as this will put a lot of tension on your bicep tendon especially as you get to have your weight loads but you still do want to get as close to full extension as possible which usually means leaving only a slight bend in your elbow before curling the weight back up let’s move on the next mistake happens to be very similar to flaring your elbows out I’m talking about driving your elbows too far forward and curling the weight way too high not only will you start using the front head of your shoulder to lift the weight up instead of just using your biceps but chances are that at the end of each rep you’ll end up resting at the top of each contraction since the barbell or dumbbell will end up directly over your collarbone with your forearm at a 90-degree angle to the floor normally when you perform bicep curls correctly you’ll keep constant tension on the bicep muscle because even at the top of the contraction it’ll never reach that 90-degree angle so your biceps will still have to support the weight the entire time now just like our first mistake of using momentum if this is your eighth rep and you want to squeeze out those last two reps cheating a bit and resting at the top of the last one or two reps can wind up helping you complete those reps but for the majority of your set your shoulder should not be involved in the movement and your elbows should stay at your sides if you notice that you can’t do your reps without resting at the top then you’re probably using too much weight now I don’t want it to sound like I’m just bashing using heavy weight for bicep curls because you should definitely be going heavy if you’re obsessing so much over having absolutely perfect form that you start using really light weights that aren’t even challenging for you then that’s a huge mistake on its own and that will definitely kill your gains one of the best ways to get your arms to grow happens to be the same exact way that you would get your chest back or legs to grow by using heavier and heavier weight over time if every time you come to the gym you simply easily rep out some curls with five pound dumbbells without ever increasing your weight load your biceps will not grow yes you should be performing curls with proper form but you should also be struggling ideally you want to select a weight load that’s heavy enough to either make you fail by the end of your set or to require you to at least do a cheat rep by the 9th or 10th rep just to be able to squeeze that rep out progressive overload is essential for building bigger stronger muscles and one of the number one ways to progressively overload your biceps is by increasing the intensity with heavier weight loads a simple recommendation that’ll help you get stronger is to shoot for around 8 to 10 reps for your bicep exercises and then every time you get strong enough to hit that 10 rep mark try to add a small two and a half plate to each side of the bar adding the extra weight will probably make you drop back down to seven or eight reps which is totally fine because it’s a heavier weight load and from that seven or eight reps you can work on hitting that 10 rep mark over time with that heavier weight repeating the cycle over and over again is one of the number one simple strategies to get your biceps to grow another big mistake is performing only one type of curling motion over and over again this could mean that you’re always taking a closer grip instead of a wider grip or that you’re always taking an underhand grip instead of a neutral grip or an overhand grip even though your bicep is one muscle it has two heads and to work both the long head as well as the short head effectively you will have to incorporate curling exercises with your hands closer together as well as wider apart now not only does your bicep have two heads but you also have other muscles like your brachialis which sits behind your bicep and helps your arm look wider to target the brachialis better you should incorporate neutral bicep exercises like barbell hammer curls and overhand bicep exercises like pronated spider curls in general it’s always a good idea to mix things up every month or two to avoid pattern overload to keep challenging your arms in new ways and to keep seeing progress this can be done in more ways than just spreading your hands further apart on the bar or turning your hands over you’ll also want to use different angles like you would with an incline dumbbell curl or on a preacher curl for example these different angles will once again help you overload certain parts of your bicep ultimately helping you get stronger and build more muscle another way to switch things up is to go from doing straight sets where you do a set and then take a break to doing super sets where you would do two bicep exercises back to back with no break one of my favorite ways to do this is to do a heavy set first for about eight to ten reps and then once that fatigue sets in immediately switch over to a light set for a high rep count like 20 reps another way to change it up is with drop sets where you would start with a heavy weight for your first set and then as soon as you finish that set drop to a lighter weight immediately after to perform another set of the same exercise with no break the bottom line is make sure you’re not doing the same things over and over again for months when training your arms let’s move on to the next mistake which is positioning your exercises in the wrong order now this is definitely not the worst mistake you can make but when you set up your workout you want to position the bicep exercises that will tax your body and your mind the most before you move on to the ones that aren’t quite as exhausting and difficult this is because you want to have as much energy as possible to go heavy on the exercises that will help you grow the most for example an exercise like the barbell bicep curl allows you to load the bar with a lot of weight and has been considered a bicep mass builder for decades it’s definitely an exercise that you want to position closer to the beginning of your workout so you can really push yourself to go heavy on it the EZ bar preacher curl is another good example of an exercise that you would want to position more in the beginning of your workout now just to clarify I’m not saying that you can never position these exercises towards the end of your workout but if you do you’ll definitely have to go lighter because they require so much effort and it’s tough to lift as heavy as possible after fatigue has already set in that’s why just like you would position compound exercises before isolation exercises since they’re bigger lifts that involve more energy you want to do the same with your tougher bicep exercises great exercises to save for the end include things like concentration curls and cable exercises these are great to incorporate after your biceps already start getting tired finally the last mistake isn’t necessarily a training mistake but if you don’t make sure that you’re eating correctly all your training will go to waste first to get any muscle in your body to grow you’ll want to make sure that you’re taking in enough protein carbs and fats throughout the day and you also want to make sure that you’re choosing good sources for each of those macronutrients most people struggle with getting in enough of the right foods so they can still take in a surplus of calories without gaining a ton of fat in the process and for some reason some people are under the impression that you could still build muscle effectively in a deficit but the truth is that after you experienced some quick results when you first start training due to newbie gains you will have to maintain a calorie surplus to effectively build muscle past that point so to find out exactly what that means for you and your body you can simply use my macronutrient calculator that’s in the description below it’s totally free to use and after you enter your stats make sure you select a hardgainer option because that will give you the ideal calorie surplus and macro targets that you should go for to bulk up and build more muscle that’s about it guys I really hope this video has helped you out if it has make sure you subscribe to my channel and hit that Bell icon also if you’re looking for a very simplified approach for building up your biceps as well as other muscles in your body like your chest your back shoulders and legs and you want to skip all that trial and error just visit my website where we have challenges designed to help you achieve your body transformation goals whether that’s building muscle or burning fat you’ll get a customizable meal plan that will change as your metabolism adapts and changes throughout the entire program you’ll also get a full workout plan with a full video exercise library so you’re never confused about what to do as well as a recipe book and an accountability coach that’ll be there to guide you through the entire process to find out more you can click the link below in the description or you can visit my website directly at gravity transformation calm I’ll see you guys soon [Music]

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10 BEST Exercises for WIDER BICEPS!

These are 10 amazing exercises for wider biceps and thicker-looking arms. Learn exactly how to get a bigger wider bicep from the front fast. Use a couple of these exercises for an excellent big arms workout. Many men struggle with narrow arms even if they are growing the peak. This video will help you fix it.

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If you want your biceps to fill out your t-shirts, and look great not only from the side but also from the front, then you have to train them in a way that not only helps them grow taller but also gets them to grow wider and thicker. And Unfortunately, most guys don’t realize that repeating the same common bicep curling exercises will only target one part of their biceps potentially helping that part grow bigger, but not really helping their arms grow wider. This is because the appearance of your bicep isn’t just determined by one single muscle. You see the bicep itself has two heads including the long head on the outside of your arm, which makes up the majority of the peak and the shorthead on the inside which helps provide thickness. But The other often-overlooked muscle that is largely responsible for width and thickness is the brachialis which sits right behind the long head of the bicep and even though it’s hidden under the bicep, from a front angle the belly of the brachialis actually protrudes out the side of your arm, so training the brachialis with the right exercises will help directly increase the width of your arms. That’s why for our first exercise I want to show you one of my favoriteย ways to target the brachialis, and that’s by using the hammer curl bar also known as a tricep bar. Now if you don’t have this barbell at your gym I’m going to show you another way you can do this in a sec, but most gyms will have it. So to begin this exercise you would load up the bar, and grab it by the neutral grips in the center of the bar. Then stand up, lean slightly forward and while keeping your elbows fixed close to your sides curl the bar up towards your chest. Now Once you get to the top of the contraction you want to squeeze your biceps for a second before slowly returning the barbell back down and repeating for reps. Since we’re using a barbell we do want to go heavy but make sure that the weight isn’t so heavy that you’re swinging backward to gather momentum for each rep and make sure that you’re not cheating by raising your elbows forward and using your shoulder strength instead of your brachialis. Now in general Curling with your hands in aย neutral, and pronated position rather than the more common supinated position will help target your brachialis to a much greater extent. That’s why our second exercise uses that same neutral hand placement, it’s the alternating crossbody hammer curl and for this one you don’t need a fancy bar, you only need two dumbbells. To get started you would grab dumbbells and hold them in a neutral position at your sides. Once again you want to lean slightly forward to help take your shoulder out of the movement and to put more constant tension on the brachialis. Then you would curl the dumbbell up, but rather than coming straight up for a regular hammer curl you’re going to come across your body aiming to bring the dumbbell up to your opposite pec. Then slowly lower the dumbbell back down and repeat the same thing on the other side, alternating back and forth for reps. Another great exercise that follows a similar movement pattern involves the use of a cable machine and the rope attachment. Now, most people perform this exercise by gripping the rope with a neutral hand position and then curling the rope up and down. But I find it a lot more effective to do it either on an incline or by just using one arm at a time because that will once again allow you to come all the way across your body. So to perform this exercise with one arm you would use the same rope attachment but only grab it with one hand. Then you would curl across your body aiming to bring the rope to your opposite pec just like we did with the dumbbells before. On the other hand, If you want to do this exercise on an incline you would raise the pully up high and lay back on a bench that’s set to about a low 30-degree angle. Then with your elbows raised, you would hold both ends of the rope in a neutral position and then you would curl the rope in towards your face. Even though these exercises may look similar to hammer curls you’re definitely going to feel it working your brachialis a little differently because of the different angles and the unique constant tension

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Build SUPER BICEP MUSCLE Fast | 5 Best Gym Biceps Exercises

Build Superhero Biceps Muscle Fast | 5 Best Gym Bicep Exercises
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We selected five biceps exercises taken from our superhero book which really help with size, development, explosive strength and more. A mix of common exercises and also less popular but still effective ones such as spider curls.

Superhero Bicep Exercises:

Barbell Curls
Underhand Pulldowns
Spider Curls
Concentration Curls
Chin-Ups

As with any exercises you’ll need consistency and proper eating habits to reap the full benefits. Stick with it! Bruce Wayne wasn’t Batman overnight and a dude spends years in the gym until they’re a BUFF DUDE. You’ve got this!

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BUFF DUDES / Fitness / Build Superhero Biceps Muscle Fast | 5 Best Gym Bicep Exercises
if you want a super body you’re gonna need super biceps even though it’s a smaller muscle group biceps are very visual and they help you get that super hair look so we’re going to be going over five of our favorite types of exercises of all time to turn you into a super buff dude barbell curls what it works isolating the biceps the barbell curl is one of the greatest exercises you can do and our overall pick for the best badass biceps builder to butter up the babes in your bustling benefactor business of blessing basil bumpkins with your beautiful buff dude body honestly that took me like 35 takes to get right but damn it I had to keep trying because it’s true how to perform barbell curls graphs or barbell at about shoulder-width stand with feet about hip width apart flex in your elbows and curl the bar upwards utilizing your biceps slowly let the weight down back to the starting position note do not swing the bar up slight shoulder flexion in your curl is okay what to avoid swinging and half reps underhand pull downs what it works a compound movement the underhand pulldown will be bringing in more focus into the biceps due to the positioning of the hands but the lats and traps will also be working through shoulder depression and the pulling motion how to perform grasp the bar at shoulder-width with an underhand or supinated grip start by depressing your shoulders and pull the weight down primarily using your biceps keep your arms tight to your torso and touch the bar to your upper chest control the bar back to the top position note arch your lower back and imagine meeting your chest to the bar as you pull it down like this okay on second thought you don’t have to imagine it just like that what to avoid leaning back too far and short range of motion and fighter curls it’s your friendly neighborhood buff dudes favorite bicep exercise what it works first get into the prone position this will make it much more difficult to create momentum with your body and in turn help to isolate your biceps since you’ll be increasing the range of motion slightly by bringing the bar to your forehead your anterior delts will be utilized as a secondary muscle group how to perform lie prone on an incline bench at a 30 to 45 degree angle grab the barbell at about shoulder-width plant your sternum firmly against the bench let your arms hang straight down towards the floor flexing your elbows and curl the weight up with your biceps as the barbell reaches your forehead slowly let it down to the starting position note there will be slight shoulder flexion as you curl the barbell to your forehead this is okay place your feet wide on the floor for extra stabilization what to avoid pulling the weight using too much weight concentration curls okay for this next exercise I’m gonna need you to follow along as we all perform a few steps together first if you’re not already go ahead and take a seat next close your eyes and finally concentrating as hard as you can imagine you’re performing the most intense set of bicep curls you’ve ever done in your life [Music] congratulations you along with myself and many others are in a place of buff dude Zen now let’s talk about the next exercise what it works along with all the other exercises on our list the biceps will be the primary mover to get more activation try to bring an extra pronation in the movement by rotating your pinky to your shoulder how to perform first go ahead and grab a dumbbell in the seated position slightly lean forward and place the back of your arm the one that’s holding the dumbbell against the inside of your thigh flexing your elbow and curl the dumbbell upwards utilizing your biceps note in the starting position try to have your upper and lower arms straight and as you curl keep your upper arm vertical to the floor do not lean back as you curl for added contraction imagine rotating your pinky into your shoulder as you curl the weight what to avoid pulling with the shoulder pin ups what it works a compound motion much like the underhand pulldown the hand position will dictate to extra activation in your biceps in addition your lats and traps will help with the shoulder depression and pulling motion how to perform grip the bar with your palms facing towards you or supinated grip at about shoulder-width apart hang from the bar with your arms straight but tensed flexing your elbows utilizing your biceps and lats and pull yourself all the way up until your chin passes the bar slowly let yourself down to the starting position note keep your elbows tight to your body pull your chest up as you bring your chin above the bar chin ups are also a great way to help you gain strength and prepare yourself for doing pull-ups what to avoid tipping don’t be a kipper there you go dudes and girls five of our favorite bicep exercises to help give you a superhero physique remember exercise along with rest and proper nutrition is going to take you there it’s gonna be one step at a time and it’s not gonna be easy but nothing ever worth doing ever was so get out there and get buff oh and stay buff get buff and stay buff if you’re not boss get buff but if you are already buff stave off yeah

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How To Build Big Biceps / Guns / Arms – Buff Dudes

BUFF DUDES T-SHIRTS! http://www.buffdudes.us/collections/all

The Buff Dudes are back with episode two, and this one focuses on Biceps.

Brandon Myles White takes us through five classic arm workouts and takes us one step closer to becoming a Buff Dude by building those guns!

Here’s a rundown of what we take a look at:

Barbell curls – Wide grip will help build the short head of the bicep and build peak. close grip BB curl will focus on the long head and brachioradialis. Size, mass, strength – this is why the BB curl is the favorite in total biceps builder.

BB curl works:
Long head
Short head
Brachioradialis
Builds – size, strength, and peak.

Hammer curl –
Long head
Brachioradialis
Forearm
Builds – size, strength.

Alternating DB curl –
Long head
Short head
Tip – focus on the supinating of the hand.
Builds – peak and size.

Concentration curls –
short head
long head
takes the delt activation out of the equation.
Tip – always get the full range of motion from the complete stretch to complete flexion. making sure to get the extra supination at the top of the movement.
Builds – Mountain PEAKS

Spider curls –
short head
long head
Tip – focus on the stretch at the bottom position and bring the BB to the forehead.
Builds – biceps peak

Buff Dudes / Fitness / Forearms
Starring: Brandon Myles White
Shot n’ Edited by: Hudson

Music by Kevin MacLeod

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Pixel Art By Joรฃo Victor G. Costa (JinnDev)

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29 Exercises to Build Bigger BICEPS & TRICEPS

Is your gym always packed? You can still squeeze in a fast, intensive biceps and triceps workout on the fly. Triceps dips. Biceps curls. Youโ€™d be forgiven if you think youโ€™ve heard it all when it comes to flexing these two muscles in any arms workout. But actually, getting bigger arms, and stronger, more defined biceps and triceps is all in the details. Donโ€™t get us wrong: The results of back and bicep workouts and chest and tricep workouts comes from consistent lifting. But that chiseled, sculpted upper body? That comes from working each muscle group from multiple angles.Thatโ€™s what this triceps and bicep workout provides. It involves barbells, dumbbells, and bodyweight to push each muscle to the max. To figure out how much weight to use, choose a set that allows you to perform 8-10 reps before exhaustion.

The beauty of joining biceps and triceps together is that one muscleโ€™s flex is the otherโ€™s extension. This means that neither group totally rests for the duration of this workout. Switching back and forth between biceps and triceps moves also allows you to keep your heart rate up while also providing active rest, for a more complete weights session.

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Biceps Peaks – 5 Best Ways to Build Them! (BOULDERS)

Build big arms and a complete physique in 6 weeks here
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If you want to build bigger biceps peaks that stand at attention you have to do a few things. First, you must stop listening to anyone that tells you that this is solely due to your genetics. This canโ€™t be further from the truth. If you want to get bigger biceps and more noticeable biceps peaks you need to train the long head of the biceps and change the way you do most of your bicep exercises. In this video, Iโ€™m going to show you the 5 best ways to build biceps peaks that stand at attention and get people to notice.

First, you have to make sure that you supinate your wrist fully when performing any biceps workout or exercises. The complete contraction offered by supinating your wrist allows you to generate a strength of muscle contraction that you are unable to do otherwise. With the long head of the biceps at a mechanically better advantage to do this, you will target this head even more by doing so.

Next, you want to be sure that you understand how your grip width will impact your biceps peaks. To start, you have to realize that the long head of the biceps is the one that is responsible for the height of your peak. This can be preferentially hit by keeping your grip narrow on barbell curls or any other biceps exercises. By narrowing your grip and holding your elbows close to the body you will be able to shift the focus to the outside of the biceps muscle more and therefore get more out of that long head.

Third thing you want to do when trying to build bigger biceps peaks is choose exercises that place the long head on stretch by positioning the arm behind the body. This happens very naturally with exercises like the incline dumbbell curl and the barbell drag curl. If you keep the arm behind the body at some point during the exercise, you will put the long head on stretch by virtue of the fact that it is the only head that crosses the shoulder joint.

Fourth, you can actually make the biceps muscle more prominent by training the muscle that lays beneath it; the brachialis. This muscle wraps around the humerus and is positioned underneath the two heads of the biceps. That said, it can be most visibly seen when looked at from behind as it situates between the triceps lateral head and the long head of the biceps. Build this muscle up and you will effectively push up the overlaying muscle group and get a fuller upper arm.

Finally, if you want to build big biceps peaks you have to try to minimize the contribution of the forearm to your biceps exercises. For instance, when you are doing barbell curls, the tendency is to cheat the weight up by allowing the wrist to curl as you lift the weight. This engages the muscles of the forearm and diminishes the work that the biceps are doing. Over time, this will lead to less strength in the biceps and less bicep peak and size overall.

For a complete program that puts the science back in strength and arm training, be sure to head to http://athleanx.com and get the 6 week Ultimate Arm workout program. Of course, you never ignore the rest of your body and neither does this workout plan. Hit your entire body while adding significant size to your arms using the latest in science based arm training.

For more biceps workouts and tips for getting bigger arms fast, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
What’s up, guys? Jeff Cavaliere, ATHLEANX.com.
Today I’m going to show you five ways to start
building up those bicep peaks of yours to
get them to stand at attention and we’re using
two muscle markers to get the job done. So
without further ado, let me start drawing
all over this damn arm to make it that much
easier for you to understand.
Okay, so as you can guess, the bicep is a
two headed muscle, with each head having a
different attachment here in the shoulder,
which allows us to hit it a little bit differently,
and in influence it a bit differently depending
upon the exercise we choose and the way we
do the exercises.
That being said, you have to see which one
is which. Right here we have a short head
and a long head. Now, the short head is going
to be the one that is closer to the inside
of our body โ€“ closer to our chest โ€“ and
the long head is going to be on the outside.
But we could actually get more specific than
that with the markers.
So you can see that right there, you can almost
see as light shading right along that line
right there. More importantly you can see
that as the bicep comes around the corner
it kind of comes up and then it starts to
go off in that direction. That little turn
is the bottom of the short head. So if we
go and take our marker, we can come around
this way, up under here, and of course it’s
going to go over our shoulder which we’ll
take a look at in a second.
Then right where it makes that turn, right
up in through here, it comes down, and then
it comes back down through here. So we’ve
got the short head of the bicep looking like
that. Now, what leaves the long head? The
rest of it. So if we take our other marker
here, we’ve got the long head coming up and
around this way and back, and then diving
down that way. So now, the important point
to make here is that the long head is actually
the one responsible for the peak.
The peak is happening right up here on top
of the bicep. The long head is the one responsible
for that peak. The medial head โ€“ or the
short head โ€“ is the one responsible more
for bicep width. You can see when my arm from
here is what is responsible for the width
of the bicep. That doesnโ€™t mean we donโ€™t
want to train both areas, but if we’re talking
about bicep peaks here, this is how we’re
going to go get it.
So taking a quick look beneath the surface
here and putting the science back in strength
as we like to do, you’ll see that the long
head bicep tendon actually crosses on the
further outside potion of the arm and it attaches
to the top of what we call the glenoid, or
the ball and socket joint. Right in here,
right in through the heart of the joint. Whereas
the short head of the bicep, more on the inside
portion of the arm attaches to what they call
the coracoid process, which is right there.
You can see quickly โ€“ something I’ll elaborate
more on a future video โ€“ the short head
of the biceps never really get in trouble
or cause much pain because it’s further out
of the joint, away from all the action. Whereas
the long head runs right up this groove and
it frays itself over and back, up and down
as you raise your arm and can tend to get
inflamed and often times be misdiagnosed as
something like a rotator cuff tear.
We can go over that more in the future, but
the point being is the locations here do have
different impacts on the exercises that you
do. That leads us perfectly to our first point.
That is, if you want to target the long head
more then you want to makes sure that your
grip is narrow and your elbows are close to
your body. So if you look at something like
this you’re going to see the area that you
can actually see is the area that you’re actually
working.
It’s the way that it works here for the biceps.
When we take our grip wide and we take our
elbows away from our body the more area we
can see here is going to be the inside โ€“ short
head โ€“ that’s getting more o the attention.
So if you were going to try to build bigger
bicep peaks, if you’re doing an exercise like
a curl, watch as I grab here. A narrow grip.
You can feel that right away.
If you do a cross body curl, this way here,
you can see that you’re really focusing on
that elbow tight, narrowing positioning and
you can feel it immediately here and in the
outer head, or the long head of the bicep.
The next point actually relates to a mistake
that a lot of us make when we’re doing our
bicep training. It has a direct impact on
the strength of contraction, ultimately the
bicep peaks that you can get from your bicep
training.
That is, you never want to have your wrists
participating too much in the bicep curl because
the more your wrist participates the more
your forearm is and the less your bicep is.
So one of the best ways you can actually help
to build your peak is to keep your wrists
bent backward throughout the exercise. We
like to call that a “Waiter’s Tray” position.
Watch, I’m doing a basic barbell curl again.
Now, the common way to do this is as we get
fatigued we try to curl too much with our
forearm trying to get some extra help.
That is, in fact, taking some of the good
work away from the biceps. What we want to
do is eliminate that; get the forearms out
of this. It’s not their job at the moment.
Keep them in this backward, waiter position
and you should immediately feel a much stronger
contraction at peak contraction on the curl.
This is something that can apply to every
single bicep exercise that you do, even this
bicep chin curl that I’m doing. You can notice
that I’m keeping my wrist in this slightly
extended position throughout, just to make
sure that the focus is never on the forearms,
but all on the biceps.
The third thing you want to do is make sure
that you’re fully supinating your wrists at
the top of every bicep exercise. Providing
that your mobility in your wrist allows you
to, you want to make sure you take advantage
of that because you’re not only going to get
a stronger contraction, but you’re going to
allow the long head to do the work for you.
It’s a better supinator of the wrist because
of its alignment and positioning than the
short head.
What you can do is, make sure no matter what
exercise you’re doing, you’re really squeezing
and supinating at the top. You can see as
I do that, if I just do a contraction to here
that’s how much I get. If I go a little bit
more and supinate a little bit more you can
see that the peak stands up even more. Again,
you do it here, this is a contraction. I continue,
I continue, I continue, I continue; I could
literally see it raise up further and further.
So you want to make sure that โ€“ if your
wrist mobility allows you to โ€“ donโ€™t’
ever shy away from that really, really strong
contraction at the top by ensuring that you’re
fully supinated at the top. On the fourth
point here we actually have to look back at
that anatomy again. If you remember, that
long head tendon actually crosses the shoulder
joint. It ran over the shoulder joint which
means it has an action and involvement with
the shoulder that the short head does not.
So if we want to actually preferentially hit
the long head of the bicep, we want to find
exercise that will involve the shoulder and
place it into a bit more stretched position
so we can get a stronger contraction from
the long head. We can do that by placing our
shoulder here into extension back behind our
body. You can automatically see it again;
the tension that starts to happen here in
the long head.
So we can do this with โ€“ as you could probably
imagine โ€“ you could see here and incline
curl. Obviously the setup of this exercise
positions us perfectly for our arm to be back
behind our body. Something maybe not so obvious,
something like a drag curl. Drag curls are
great for hitting the long head. They’re great
for allowing us to reach that peak contraction,
they’re great for allowing us to keep the
wrists in that bent back position and again,
you can see with our arm’s positioned behind
our body, it hits this in a perfect way based
on the anatomy that we just discussed.
Alternatively if you wanted to hit the short
head, if you were trying to work on the beefiness
here in the bicep then you would want to do
the opposite. You would want to place the
arm into a position where your elbows are
out more in front of your body to minimize
the long head. You could do that, obviously,
with preacher curls. You could that with spider
curls. So you have options there, too. If
we’re talking about bicep peak then you want
to stick to the longhead adjustments that
I’ve already covered.
Finally, tip number five is one you’ve probably
actually heard many times before. I can tell
you, it’s actually not bro science. People
will tell you if you want to get your biceps
to stand up taller then you want to work your
brachialis because your brachialis, when built
and developed, will actually push up on your
bicep and make it more prominent. Yeah, it’s
actually true. I’m actually going to break
out a little bonus marker here to show you
why that is.
You can see that right above the tricep, if
this is a tricep right here, above the tricep
you have this space right in through here
which represents the brachialis. So inside
here, again, pushing up from the lateral side
you can see when this muscle is developed
we’re going to actually push up on the long
head a little bit more because it lays underneath
that muscle. Obviously, I’m showing it here
on the outside, but it lays underneath. So
how do we hit that? We hit that when our hands
and our wrists are in a neutral position.
So anytime we’re doing exercises like hammer
curls here you can see that would cause your
brachialis to be doing most of the work. It’s
primarily a bicep, or elbow flexor. It’s not
a supinator. Again, keeping it in neutral
position is the perfect way to target this
muscle. All right, so there you have it guys.
As you can see, arm training is not all about
just picking things up and putting them down.
There’s actually a little bit of a science
behind how you’re supposed to do it. Especially
if you want to get more from it. I actually
understand the science, guys.
I’ve actually put together a complete, six
week arm training program called Ultimate
Arms, but guess what? You guys know we train
athletes here. We donโ€™t just do arms and
nothing else. There’s plenty of leg training,
shoulders, back, chest; everything you’re
supposed to hit, we hit in that program. I
designed it so we can preferentially make
sure that you’re going to add size to your
arms in just six weeks. That program is available
over at ATHLEANX.com.
In the meantime, if you’ve found this video
helpful leave your comments and thumbs up
below. Let me know โ€“ I know you like the
muscle marker โ€“ if you want me to break
it out in other ways just let me know below
and I’ll do my best to cover it, all right?
So I’ll be back here again in just a few days.
See you!

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Weight Training : How to Build Biceps & Forearms

Building up your biceps and forearms can be accomplished using tools like the dumbbell or the bar. Build biceps and forearms with help from a long time personal trainer in this free video clip.

Expert: Bryan Francis
Contact: www.stupidgymshit.com
Bio: Bryan Francis has been a successful personal trainer for over 11 years now, and has achieved numerous advanced credentials, which has allowed him to work with high school and professional athletes.
Filmmaker: Paul Muller

Series Description: Weight training can be a great way to work out all areas of your body, from your shoulder muscles all the way down to your hamstrings. Find out all you need to know about weight training with help from a longtime personal trainer in this free video series.

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Single BEST Way to Build Biceps Into Grapefruits. "Brand NEW"

“Famous” Physical Therapists Bob Schrupp and Brad Heineck present: Single BEST Way to Build Biceps Into Grapefruits “Brand NEW”

***Update*** The Bob & Brad Workout Wall Anchors are currently available on our website. Order now and get a bonus anchor (for a total of 4)!
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Make sure to like Bob and Brad on Facebook https://www.facebook.com/BobandBrad

Follow us on Twitter https://twitter.com/PtFamous
Our Website: https://www.bobandbrad.com/

Our book “Three Simple Steps To Treat Back Pain” is available on Kindle https://www.amazon.com/Three-Simple-Steps-Treat-Back-ebook/dp/B00BPU4O5G/ref=sr_1_1?ie=UTF8&qid=1444092626&sr=8-1&keywords=3+simple+steps+to+treat+back+pain

Brad’s Book “Martial Arts Manual: For Stretching, Strengthening, Prevention, and Treatment of Common Injuries” is also available on Kindle. https://www.amazon.com/Martial-Arts-Manual-Stretching-Strengthening-ebook/dp/B0722J3PZL/ref=sr_1_fkmr0_1?ie=UTF8qid=1494292881&sr=8-1-fkmr0&keywords=brad+heineck+martial+arts

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Bob and Brad the two most famous physical therapists on the internet
Hi folks I’m Bob Schrupp, physical therapist. Brad Heineck, physical therapist.
Together we are the most famous physical therapists on the internet in our opinion of course Bob
Today we’re going to show you the single best way to build your biceps into grapefruits
It’s a brand new way. And you know for those of you are, you know, heavy-duty weight lifters out there
You’re gonna look at them and say well who are they to give us this opinion. Well we’re physical therapists
So we’re going at this from kind of a scientific viewpoint
not necessarily, you know, I mean, I’m okay for 58 years old
Are you 58 now? I’m going to be soon, in a week. Right we’re not body builders but
understand the body and how it works and we’re going to show you a safe way how to lift it an effective way
Yeah, so but before you do that, if you have a second, take a second to subscribe to us
We provide videos on how to stay healthy, fit, pain-free, and we upload everyday. Also go over to Facebook
This is really important to Brad and I to like us because we were not liked as children
so we’re trying to turn things around. It’s Bob and Brad, there ya go, it’s on Facebook
So Arnold Schwarzenegger, I’m sure a few you have heard of him, the big bodybuilder and actor
Yeah the Hulk, he’s not the hulk, close, he wasn’t the hulk, that was Lou Ferrigno, oh yeah I was close
So anyway he used to do 7, 7, 7 for biceps. The reason he’d that and I’ll show you what he did with that
The hardest part of when you’re training your bicep is when you’re right at this right angle
Because right now the weight is maximally far away from you
The lever arm is the longest
It’s right, it’s this long and you’re fighting gravity the most here because right here now I’m starting to go this way
We’re looking at the vertical length went from 12 inches to less than that, 6 inches. If I was going like this,
yeah, but you know, I’m going like this so now it actually it’s easier here and it’s easier here
So what he would do is he would have you work the bicep in three different ways
He had me go from here to level
Okay, and then he’d have you do 7 reps
I believe you take a rest and then you do 7 from here to here
Again, working that easier part and you might even do this with a heavier weight, because this can handle heavier weight and then
the last one you probably have to go to a lighter weight because you had to go all the way through the full range, right
So 7, 7, 7
We’re breaking it down first half second half range of motion and then full range of motion
So the new technique that we have is in order to make it hard all the way through
that you’re going to be working through, we’re actually going to use a band
along with the weight. So a combination of resistance band and weight. Yeah
So what I’m doing is I got the band all hooked up here and
I’m using again a kettlebell
but you could use a dumbbell and
what I’m gonna do is something go ahead and I’m going to work the first section here. I’m going just up to level
But the band makes it, it’s giving me resistance all the way through now
and if you really want to truly get the bicep you can actually
supinate it too. You could start pronating it. So, he’s talking about rotating the wrist as you work the range of motion
It’s already fatigued out
That’s how quickly it does. By the way you should warm up on this too. I like the bands for that
It’s a great way to warm up the muscle first, lighter resistance. Yeah, so then I’m gonna go ahead and do to 5 reps or
if you’re gonna do these all together without a rest, I’d only do 4, 4, 4, but I’m telling you right now
You’re probably gonna want to do slip up part. I’m already struggling here Brad because now, this is not easy anymore
Now I’m getting resistance all the way through.
And the higher you go the more resistance
The weight is consistent. That’s why when you combine the two you get some good benefits. It’s really difficult. So then on the last one
we’re gonna go ahead and get the full rep. And of course the further away you get, the harder it is, right, with the bands
Man, Brad I’m already fatigued out already
Are those biceps bulging? Yeah, you’re lopsided
So, and by the way we want to do this based on science too, if you really want to isolate and you know, they found out through EMG studies
that if you wanted to get the muscle the most is you do isolation bicep exercises.
So normally what you do is
you’re going to support the elbow against your leg because it’s going to take the shoulder out of it
You’re not going to be able to use the shoulder to help.
So you’re going to go ahead and you can actually, you can do this too, again, you can do pronation supination if you want
And that’s going to isolate that bicep, now you can also add in the band with this
The reason is, is when you supinate, a lot of that range is from the bicep. Yeah, so we’re combining, it gives you more complete
That’s the action that it does, it actually turns that lower bone there
So I can go like this and step on the band here and now I’m going to go ahead and work up here and I’m really isolating that bicep now
Oh man, man, so you can see
you may have to do what you can, he’s holding both, oh Bob now you’re starting to
well, you should try it once here
We should probably say
Ok I’ll give it a try here we go so yeah
That’s nice
I actually just use the bands for mine right now
And I do too. I can feel you know, this is clearly a different feel then when I isolate that.
Yeah, you could do the rotation
There. Typically eight to twelve reps
of something like that, do three sets of those, rest in between. And then you’re gonna start getting bulk.
Right, along with a good diet and protein and all those other things
Alright I hope this was helpful and you know, strong like bulls, oh that one too. Thanks.

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Biceps Tendonitis Stretches & Exercises – Ask Doctor Jo

Biceps Tendonitis (a.k.a. bicipital tendonitis) is an inflammation or irritation of the long head of the biceps tendon. When it gets irritated, it can be very painful and limit movement in the shoulder. See Doctor Joโ€™s blog post about this at: http://www.askdoctorjo.com/biceps-tendonitis

The biceps tendon is a strong, cord-like structure that connects the biceps muscle to the bones in the shoulder.

To stretch the biceps muscles and tendons, you can stand in a doorway or use a sturdy chair to hold onto. With your palm open facing in front of you, place it on the sturdy chair or doorway and lean forward bringing your shoulder forward and across your body. Hold that for 30 seconds and do it three times.

Another way to stretch them is to use the seat of the chair, and place your palm down on it with your fingers facing away from you. Turn around so your arm is behind you, and again lean forward and push your shoulder in front of you and slightly across your body. Hold for 30 seconds and do three of them.

Now you are going to sit in a chair and use a resistive band. Anchor the band onto something sturdy or have someone hold onto it for you. This exercise will be for internal rotation. Anchor it to a table leg, in a door, or have someone hold it for you. If you want to roll up a small towel and place it between your side and your elbow, this will keep your arm close to your side through out the exercise. Keep your elbow at about a 90 degree angle and your thumb up towards the ceiling. Slowly pull your arm and the band in towards your stomach, and then slowly come back out. You donโ€™t need to come back out far, just to where your forearm is straight out in front of you. Start off with 10 of these, and then work your way up to 20-25. If that becomes easy, then move up with resistive bands.

Now you will do a shoulder external rotation. The band will be on the outside of your body. Start off with your arm at your stomach. Try to keep your elbow by your side through out the exercise. If you want to roll up a small towel and place it between your elbow and your side, this will keep your arm close to your side through out the exercise. Keep your elbow at about a 90 degree angle and your thumbs up towards the ceiling. Also try to keep your wrist in a neutral position. You donโ€™t want to over stress your wrist, and then have a wrist injury. Slowly pull arm out away from your body, and then slowly come back in. Start off with 10 of these, and then work your way up to 20-25. If that becomes easy, then move up with resistive bands.

The last exercise is bicep curls. You can step on the band, and keep your elbow by your side. Pull all the way up and all the way down. Make sure you are doing the full motion to maximize working the muscle. Make sure you are controlling the band; don’t let the band control you!

Related Videos:

Rotator Cuff Exercises & Stretches with Resistive Bands:
https://youtu.be/WR1W79AWOag?list=PLPS8D21t0eO_Ny9ors3aP4K1P_91a2-yw

Shoulder Pain Top 3 Exercises:
https://youtu.be/vbUm5rsPt5Y?list=PLPS8D21t0eO_Ny9ors3aP4K1P_91a2-yw

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Biceps Tendonitis Stretches & Exercises:
https://www.youtube.com/watch?v=M9-yNm0NpVc

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Donโ€™t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Hey everybody, it’s Doctor Jo, and today I’m
gonna show you some stretches and exercises
for bicipital tendonitis. Let’s get started.
So some people call it biceps tendonitis,
you might hear that more, but bicipital tendonitis
or biceps tendonitis is when the tendon that
goes through the grove there gets irritated.
So you really want to stretch out that bicep
muscle, that tendon. You can kind of feel
it. It feels like a little cord right in there,
sometimes it’s a little uncomfortable when
you push on it. But you want to stretch out
that area, get that movement to get that inflammation
out. So the first one you can do against a
doorway as well. I’m just gonna show you kind
of holding on to a chair, but you want to
have your palm facing forward, put it either
on the doorway or something solid like the
chair and straighten out your arm. And then
take your shoulder and just bring it forward
and then a little bit to an angle. And what
that does is stretches out that bicep area
right there. So holding that for about 30
seconds, nice big push, pushing forward helps
a little bit more. And then come back. It
might be a little tender in that area so don’t
push too hard. Just push to where you feel
a good stretch and then 30 seconds, do that
3 times. If that one’s not super comfortable,
or you want a different way to do it, you
can get a chair or a counter top, put your
palm down on the chair. And then same thing,
kind of push your shoulder forward or lean
forward and you’re gonna get that stretch
through that biceps muscle and the bicep tendon
up there. So again, hold that for about 30
seconds, come back up, and do that 3 times.
So now I’m gonna show you some exercises in
the chair. So for the next exercises, you’re
gonna use a resistive band. This is gonna
be internal and external rotation of the shoulder.
So you want to anchor your band into something
like a doorway, have some mysterious person
hold it off to the side. You can tie it up
onto something, anything nice and sturdy.
But make sure it’s tight so it doesn’t come
back and pop off and pop you in the head or
anything. Now keep your elbow by your side.
Some people have a hard time with this, so
if you roll up a towel and put it right underneath,
then squeeze it in there, if it falls down
then you know your elbow’s coming away from
the side. So the first one, keep the thumb
up, keep your wrist in a neutral position,
elbow at about a 90 degree angle, and just
nice and slow and controlled come in towards
your stomach and then control it coming back
out. You don’t have to go all the way back
out, just come to about that parallel to your
other arm kind of area. So just in nice and
slow, out nice and slow. Just starting off
with 10 to 15 of these. If they become easy,
you get to 20 – 25, then you can go to a more
resistive band. Now I’m gonna switch sides,
just so I don’t have to move the band, but
you would still be doing the same side, and
now go the other way. So this time, your hand
is gonna be in towards your stomach, elbow’s
still by your side, still at about that 90
degree angle, still thumb up, still wrist
in neutral position, and now you’re gonna
pull it open this way. And then slowly come
back in. So again, you don’t have to go all
the way out, you don’t have to feel like you
have to pull it out this far, just come til
it’s right in front of your body, almost perpendicular
to your chest area. And then slowly come back
in. So again, same thing, starting off with
10 – 15, work up to 20 – 25. If that becomes
easy, get a more resistive band. Alright,
wow, look at that, that just came off so nice.
And the last one is gonna be a bicep curl.
So again, you’re working that bicep muscles
and tendon. Step on the band. Make sure you’re
stepping on it hard so it doesn’t come back
and pop you. Keep your elbow again by your
side. And then just slowly pull all the way
up towards your arm. So get a full motion
and come all the way back down. So if you
want to stand up doing it, you can, cause
you want that full motion all the way through.
And just nice and controlled squeeze it there,
a little hold, and then slowly come back down.
So again, starting off 10 – 15 and working
your way up from there. So there you have
it. Those were your stretches and exercises
for the bicipital tendonitis, or biceps tendonitis.
If you have any questions, leave them in the
comments section, if you’d like to check out
some other videos, go to AskDoctorJo.com Don’t
forget to like us. And remember, be safe,
don’t hurt yourself, have fun, and I hope
you feel better soon.

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How to Get BIGGER ARMS At Home! (DUMBBELL ONLY BICEPS AND TRICEPS WORKOUT!!)

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How to Get BIGGER ARMS At Home! (DUMBBELL ONLY BICEPS AND TRICEPS WORKOUT!!). Are you looking to build bigger arms (biceps + triceps) with only a pair of dumbbells at home? In todayโ€™s video, Tanner Wideman of BarbarianBody will be showing you 5 INTENSE Bigger arm exercises to force growth into your arms!

In this workout we’ll be going through 5 exercises that will hit the short/ inner head and the long/ outer head of our biceps. Following the biceps portion, weโ€™ll then go through 3 exercises to hit the long head, medial head, and lateral head of the Triceps! This routine is guaranteed to help you get the bigger arms youโ€™ve always wanted – for maximum results, repeat this workout 2x per week, giving yourself 48 hours of rest between each workout!

The Workout:

Biceps:
-Strict Supinated Curls
-Hammer Curl Holds

Triceps:
-Overhead Extensions
-Close-Grip Push-Ups
-Lying Tricep Extensions

#HowToGetBiggerArms #BicepsAndTriceps #DumbbellBiggerArms

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#BicepsAndTriceps

About BarbarianBody:
Here at BarbarianBody, Tanner Wideman (owner and creator) uploads FREE fitness content on YouTube for guys who are looking to build muscle, lose fat, increase strength, and get their six pack abs to show! We focus on uploading Gym Workouts, Dumbbell Workouts, Home Workouts, Diet Advice, How-Toโ€™s and Motivational Content.

Tanner Wideman is a 25 year old, Canadian creator who uploads 2 new videos per week. With a focus on simplistic, science-based, straight-to-the-point, and entertaining fitness content. You can learn new chest workouts, ab workouts, dumbbell workouts, how to get bigger shoulders and how to get your abs to show!

Here at BarbarianBody, weโ€™ll focus on showing you the BEST tips for the FASTEST results in regards to building muscle mass, and losing fat!

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How to Get BIGGER ARMS At Home! (DUMBBELL ONLY BICEPS AND TRICEPS WORKOUT!!)
Barbarian Body
https://www.youtube.com/BarbarianBody
what’s going on everybody tan why have a no fart Baron by him in today’s video I’ll be showing you how you can build a bigger pair of arms using only a pair of dumbbells we’re gonna be going through a crazy pillar routine filled with exercises they’re gonna help you to build up the mass in your biceps and your triceps without further ado let’s get straight into this one today’s video was sponsored by audible okay kicking this thing off here we’re gonna actually be starting off with our biceps and our first exercise we’re gonna get here are some strict supinated curls for 4 sets of 10 repetitions now for this specific exercise we are mostly gonna be targeting the inner or the short head of the biceps however we will still have a little bit of an effect to hit the outer head the next exercise will be more so to target that specific area so while you’re performing this exercise one of the main cues that I really want you to focus on is to keep that upper arm from elbow to shoulder completely stationary imagine you have a metal rod actually running to your elbows and through your torso this is gonna give you the mental image of what I want you to execute while you perform in the exercise you see one of the main mistakes guys tend to make while performing any form of a curl is to initiate the movement by incorporating the anterior or front head of the deltoid and lifting that elbow upward this is sort of a cheap repetition and by keeping that upper arm completely stationary we can have a much better time at specifically isolating the biceps now what we’re bringing that dumbbell up towards the shoulder you’re thinking about shortening contracting and flexing the bicep as hard as you possibly can to maximize the effectiveness of this exercise once the dumbbell is at the top of the range of motion you’re gonna be coming down for about one to two seconds on the eccentric portion of the exercise to increase that muscle damage and to increase time under tension one of the biggest mistakes I really want you guys to avoid is to incorporate momentum in these very very minimal time under tension repetitions where you’re getting back extension and you’re utilizing the swinging motion to help you get the weight up if you find yourself having to do this you need to lower the weight and one of my best cues that I can give you guys to actually execute this exercise properly is to position yourself where the mirror is to the actual side of you and you can specifically watch that arm and prevent it from moving as well as the remainder of your body no extra number two to target the outer head of the biceps as well as the brachialis that little muscle that lies in between the biceps and the triceps which also is responsible for when you grow it to push those two muscles apart and grow the height of your actual arms we’re gonna be performing some hammer curl holds for four sets of twelve repetitions now the same thing while we’re executing this exercise our main goal is going to be to keep the upper arm completely stationary now while you’re bringing those dumbbells up you want to think about trying to actually crush the dumbbells with your hands this is going to activate more of your brachioradialis and while you’re bringing those dumbbells I incorporate more of the brachialis as well as the outer head of the biceps we’re never just executing an exercise for the sake of lifting the weight up and putting it back down there’s intention behind every repetition and we are trying to crush the outer head of the biceps as well as that brachialis now when the dumbbell gets up to the top of the range of the motion you’re gonna actually incorporate a one-second isometric hole now again we’re not just holding the dumbbell here for the sake of holding it rather once we’re in this position we’re focusing on trying to flex the brachialis and the outer head of the biceps and then after this one second again you’re gonna be bringing the dumbbells down in a slow and controlled manner so that we can increase time under tension a very common mistake to avoid is to have the elbows actually drifting backwards thus releasing a lot of the load off of the lever arm and making the exercise many times easier again focus on keeping that upper arm completely stationary and you’re really gonna maximize the effectiveness of this exercise listen up Amazon Prime members for a limited time you can start an audible membership and save 66% off on your first three months that’s $30 off essentially you’re getting three months of membership for the price of one you’ll pay just 4.95 per month for the first three months and then after that it’s only 14.95 a month every month you’re gonna receive one free audiobook and two free audible originals from an ever-changing list now if you can actually see right here I use audible a lot I have got tons of books on here and a couple of my favorites include the 50th law by Robert Greene and 50 Cent’s and the one thing by Gary Keller I use audible to listen to audiobooks on a weekly basis whether I’m in the car or even just doing errands around the house it’s a very convenient way for me to catch up on all the books that I’m trying to read whether their business audiobooks whether their self-development audiobooks or even audio books about psychology I am absolutely obsessed with audible and the archive of audiobooks that they have available so if you want to join audible just like me then be sure to head on over to the link that’s gonna be in the description or visit www.opm.gov/life to get started today and I’d just like to give a huge shout out and thank you to audible for sponsoring today’s video I absolutely love your guys’s service now let’s get into the rest of the content now to start off our triceps routine we’re actually gonna be performing an exercise to hit the biggest head of the triceps and this is gonna be some overhead extensions to target that long head of the triceps you see once we’ve got our arms positioned as such the arms are above our head we’ve gotten a full stretch of the long head of the triceps as it does run through your shoulder joint and the muscle that’s the most stretched is the one that’s gonna be the most targeted while we’re performing this exercise and for the overhead extensions we’re gonna be performing three sets of ten repetitions now the two main points I want you to think about while you’re executing this exercise is to one ensure that you’re keeping those elbows nice and tight to the head and changing this exercise for more of an extension where it’s just gonna be strictly hinging at the elbows into more of a press where you’re gonna be incorporating your shoulders the second point is to actually focus on getting a lot of depth when you’re bringing that dumbbell down you want to get a full stretch of the triceps and bring it down as low as you possibly can without incorporating movements from the upper arm once you reach the bottom of this movement you’re gonna focus on extending the arms upward and again flexing contracting and shortening those triceps as hard as you possibly can now please try to avoid this sort of stopping at the top of the motion catching your breath getting prepared and then dropping the weight back down as soon as you get to that lockout you’re bringing those arms right back down so that we can keep the tension on the triceps throughout every single set now the next exercise we’re gonna be performing here to actually hit all three heads of the triceps are gonna be some closed grip dumbbell push-ups we’re gonna be performing three sets of about 15 to 20 repetitions now if you don’t actually have the hexagonal dumbbells as you can see me performing right here I do not recommend that you use those rolling circular plated dumbbells because you will injure yourself I highly advise that using dumbbells I recommend that you perform the diamond grip while you’re performing every single repetition to prevent injury now what we’re thinking about while performing this exercise is to actually keep those arms nice and close towards your torso this is gonna maximize the recruitment of the triceps and less of the shoulders and the chest while you’re performing every repetition now when you’re coming down you’re gonna focus on getting a nice full range of motion bringing your chest down touching the dumbbells and then when you’re coming back up consciously thinking about contracting the triceps now you will notice that while you’re performing this exercise you will be recruiting the pecs and that’s totally fine however after we’ve already performed our overhead extensions the triceps should already be pre fatigued so these three sets of 15 repetitions of the Close Grip push ups should work perfectly and as always we don’t want to be rushing these repetitions and just trying to get em out as quickly as possible you want to maximize time under tension think about one to two seconds on every single rep now an error that I want you guys to avoid while you’re performing this exercise for spine health is this drooping of the hips this causes a lot of compression on the discs focus on keeping that torso nice and straight like a plank while you’re performing every repetition again for this specific exercise we’re gonna be getting three sets of 15 to 20 repetitions let’s get on to the finisher and it conclude our triceps portion of the workout we’re gonna be getting some lying tricep extensions for 3 sets of 10 repetitions now don’t worry if you don’t have a bench that’s totally fine you can definitely perform this exercise well on the floor so again as I’ve mentioned with pretty much every exercise the main goal here is going to be to keep that upper arm as completely stationary as possible and strictly only hinging at those elbows you’re noticing that while I’m bringing those dumbbells down I’m letting the top of the double just lightly tap the top of my shoulder as soon as that connection is made I’m gonna focus on bringing those dumbbells up by contracting my triceps as hard as possible I’ve also significantly increased the time under tension for this exercise guys just because we’re at home doesn’t mean that we cannot utilize all the tactics that you see guys using in the gym to maximize time under tension to stimulate the most amount of muscular hypertrophy so I’m performing the eccentric portion of this exercise for about two seconds on each repetition you’ll notice here that I’m focusing on keeping those elbows nice and tight to the body and I’m not let them drift outward and you’re also able to see a lot of the activation out of the triceps while I’m performing the movement we’re not just thinking about let’s lift the dumbbell from point A to point B but rather let’s contract our triceps as hard as we possibly can and here’s just a quick demonstration of some improper movement this is typically what happens when you’re not focused on keeping those upper arms completely stationary and you let the elbows drift forward this is definitely not good for the joints and another mistake to avoid is obviously the speedy repetitions where our time under tension is going to be absolutely crap I’ve seen guys perform this exercise for almost less than half of a second on every single repetition because I think it’s a race to just complete the set that’s not our goal our goal is intention the intention of trying to contract the muscle keep it under tension as hard as we possibly can and demand the absolute most out of it so that we can stimulate hypertrophy or muscular growth so there you guys go that concludes today’s video hope you enjoyed that one and again if you’re looking to take advantage of audible special promo so be sure to head on over to the link that I will have in my description box but be sure to head on over there soon as the promotion will be ending very very shortly if you guys enjoyed this video – be sure to smash that like button down below and also be sure to subscribe for weekly workout tips and hit the bell notification icon that one’s very important as well for weekly workout tips and nutrition tips that you’ll not want to miss thank you so much for joining me guys I will see you all in the next video