Oh didn't see you there. What's up, brochacho’s?
Tanner Wideman of TheBarbarianBody.com
Today's video, we're going to be covering how to get some huge biceps.
So, without further Ado, let's get into it.
Alright, so now that we've got the shirtless portion of the video out of the way.
Let's get into this. Now, the best way to train any muscle group is with
a variety of different stimuli that includes
heavy weights, that includes lightweight, that includes High Reps, Low Reps, strength
and explosiveness, slower hired time under tension exercises.
And this is no different than with biceps.
However, for the most part when most guys go to train their biceps,
they abide by one rule - just do bicep curls. That ain't gonna cut it.
So, today I'm going to give you the best blueprint
for building those biceps as big as you possibly can.
Firstly, when are you going to program your workouts for your biceps?
And how often should you do it? Now, for maximal results,
you're going to want to train your biceps between two and three times per week.
Now, if you're not planning to step on stage to do bodybuilding
shows, two times per week should be sufficient
and give yourself 48 hours worth of rest in between each one of these workouts.
So, your muscles can repair, recover
and ultimately they can grow! So, to begin our full-on assault of the biceps,
we're going to begin with more of a strength “compound bicep”
exercise movement to begin the workout.
And for this exercise we're going to be doing two sets of supine chin-ups.
Now, you're not going to do 10 reps or 12 reps
or 15 reps. You're going to do
as many reps as you humanly can
until you get to the point when you can no longer get a full repetition.
This is going to be your maximal effort portion of your bicep
exercises, something that most guys tend to neglect
when it comes to building their biceps.
This will be great for strengthening the biceps and because the exercise is so demanding,
it will actually activate the bicep muscle fiber a lot more than other exercises.
Now, here's the most important thing,
once you perform as maximal amount of reps as you possibly can for those two sets,
you need to track that number. You also need to track if you're going to be using assistance
such as with the resistance band
or even if you decide to add some weight on your body with a weighted vest, you need to track that
as well.
Now, this is our strength portion.
So, what you're going to do with those numbers is next week
when you revisit that work out and you do that exercise again,
your goal is going to try to beat to beat the numbers that you got the week previously.
Now, before we go any further, I wanted to show you a super dope piece of home workout
equipment that's guaranteed to help you to build muscle fast!
And this this is the X-3 bar. Now, with all this covid nonsense, lockdowns and gyms closing.
This equipment is absolutely a lifesaver.
You've heard me say it before, one of the best reasons to use resistance band exercises in
your training is due to the fact that the intensity increases
as you get towards the peak of the movement.
As the bands get stretched further, the rep gets more challenging
and this is something that simply isn't possible with dumbbells or even gym machines. In addition,
just look at the variety of different exercises that you can perform with the X-3 bar.
You're given multiple different bands each with their own unique strength and the bar,
this is easily one of the highest quality bars
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So, if you're ready to level up your homework out game the X-3 bar might be up
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Now, let's get into the rest of the video. Now that we've gotten our exercise
that's really going to significantly pre-fatigue our biceps
and hit both heads.
We're now going to start to get into more of the isolation exercises.
The next area we're going to target here is going to be the outer head of the biceps
as well as the brachialis.
This is most likely the most underdeveloped area on your biceps
as is the case with most men.
Now what we're going to be doing here is sort of the burnout
set of some dumbbell hammer curls. You're
gonna get between three to four sets of ten to twelve repetitions.
So, ensure that you're choosing the proper amount of weight.
Now, when you're performing these exercises,
please note, this is how you properly execute the exercise.
There's no momentum. There's no cheat repetitions.
There's no half repetitions. We're getting them as strictly as we possibly can.
So the very last one to two repetitions should almost be at that point
when you can no longer completely get a full rep.
However, you do want to leave one rep in the tank
and that's going to be for the burnout portion of the set. Now,
directly after that last repetition of your set,
you're going to be performing some Dumbbell Hammer Curl Holds
and you're going to be performing an isometric squeeze for your maximum amount of time.
So this could be anywhere from about 20 all the way up to about 60 seconds.
We're holding the dumbbells in that strict position. Now,
because you're not actually performing any movement
and it's just an isometric hold, this is what’s going to help you to actually hit the
brachialis, the muscle that lies underneath of the bicep muscles.
And this is actually a portion of the biceps that most everybody neglects.
And once you focus on this area of the arm,
it'll actually help to push your biceps up
and develop that height in the biceps
so you can actually attempt to get a similar bicep height
as Arnold Schwarzenegger without all the gear. I'm not
guaranteeing you will be able to get that size.
But doing this exercise at the end of every set of your Hammer Grip Curls is really going to add
that extra demands that is really going to help you develop
a lot bigger biceps. And for this exercise as well
I'd recommend that you track the exact amount of time that you got.
So, bust your phone out, set the timer
and try to push for as long
as you can. Once you've gotten that time, track the time, track the weight and next week
when you revisit this exercise try to add between two to five seconds on that time.
Now that we've gotten the outer head taken care of, the final area to
attack is going to be the inner head of the biceps.
Now, you could go about this like, you know, simply putting your arms in front of you
and doing some bicep curls and that would be effective
but I've got a trick that's actually going to make the inner head work a lot more
and that's actually going to be with some offset concentration curls.
So, you're able to see right here. This is the normal grip on a
dumbbell, just straight up in the middle of the bar.
Now in order to hit our shorter head a little bit more.
We're going to offset that grip by bringing our index to the outer end of the dumbbells grip. This
causes more of the load to move over to the inner side of that dumbbell.
So, with that grip on the dumbbell you're going to position your elbow against your knee. Now,
you're going to be adding in about two to three seconds on the negative.
So, you're going to lower the dumbbell down
for two to three seconds get that nice slow stretch and a full stretch to one side at the bottom.
You can contract the biceps as hard as you possibly can.
Once you're at the top of the range again going down
for two to three seconds on the negative. As always because we're doing these slower eccentrics,
so, you're going to increase time under tension
and maximize those micro muscle tears that your body is then going to have to repair the next
day so you can actually build muscle mass.
So, after completing 10 repetitions on the right you're immediately going to move on over to the
left arm and then perform 10 repetitions right there. After
you're done both arms, take about a 30-second rest
because your right arm was resting
while you're performing your left arm exercise
and then immediately jump back into ten reps on the right, ten reps on the left. In total
you're going to want to get yourself about three sets on both arms. And remember for maximal results,
you're going to want to train your biceps two times per week with 48 hours
worth of rest in between each one of those workouts.
And that concludes our guide on how to get some bigger biceps faster than ever before.
So, there you guys go that completes today's video.
I hope you guys enjoyed that one. Hey, if you made it this far, then
be sure to comment down below “Orange Nike”
in the comment section so that I can see who made it this far.
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Thank you guys so much for joining me. I'll see you in the next video!