Hey, what's up guys. Welcome back to the channel. So in the last few videos,
we talked about different ways to place more emphasis on different body parts,
to get them to grow more. The first video we did on upper chest,
you can check it out. And the second video,
we talked about how to get a full back workout.
So not just focusing on vertical pulling or horizontal pulling,
how to focus on both of those, but get more back activation while doing it.
Now today's video is going to be a little different.
We're going to talk about biceps, but before we jump in, I got to let you know,
and then a BSN for about 10 years and they have their own website gobsn.com.
And if you guys are low on supplements, maybe you want to get some protein,
some pre-workout or some creatine.
You can use my code Scott15 and get 15% off and free shipping.
When you go to their website, gobsn.com. So special.
Thank you to BSN for supporting me for the last 10 years and supporting our
gains. And now I'm going to support your bicep gains. All right, here we go.
So a lot of people talk about progressive overload in many different ways.
Okay.
And you can progressive overload in a variety of ways when doing a work program.
That's,
what's so great about exercise and fitness is there's more than one way to
accomplish a goal. And if you get bored or stop seeing results,
you can then switch to another way.
And the technique I'm going to show you here is so that you can apply to
multiple exercises. But I want to talk about it specifically with biceps,
because most of the techniques I see people teach have more to do with
intensifying, the concentric phase of the movement.
Now the concentric phase is another way of saying on the way up in the
eccentric phase, it says another way of saying on the way down. Okay.
You guys just learned some new terms. Awesome. I think Ricky,
might've learned a new term too. He's not that smart,
but seriously guys.
So some of the techniques that you've seen to increase the intensity of the
concentric phase of the movement is doing, you know,
instead of doing one arm at a time when you're doing dumbbell, bicep, curls,
do both arms at a time. Okay. At the same time,
it's going to make the exercise a bit more difficult,
or you can do a pause rep. You can come up,
pause in the middle and then come all the way to the top.
Or you can do a stop and go, where are you top.
Come down halfway and then go back up and then go all the way down.
And then lastly,
another technique you can do to try to hit more of that biceps peak is to come
off. And when you get to the top of the movement,
try to twist and turn your wrists in as much as you can to activate more biceps.
But what's happening here is we're still focusing mainly on how to address the
concentric phase of the movement and make it more difficult.
And we're forgetting it was actually during the eccentric phase where
we get the most muscle breakdown and you're actually 40%
stronger in that part of the movement.
So no matter how many techniques you do to curl the weight up to try to make
that more difficult on the way down is still not getting any harder. Okay?
Because you're so much stronger think about it, right?
You might not be able to do a pull up, but you can lower yourself really easy.
That's the eccentric phase.
So a technique that I developed is something that I call cheat and recover.
I have a whole program on cheat and recover.
If you've never had an easy time busting through a plateau,
this program is going to be something you're going to want to tackle.
As soon as your gym opens up again, well, maybe not right away,
maybe get your body acclimated back to the gym and then try cheat and recover.
But I'm going to teach you a very, a variation of it.
The normal cheat and recover is you do eight reps with normal form and then
eight cheat reps.
And essentially a cheat rep is where you skip the concentric phase of the
movement. So normal, cheat and recover would be eight reps like this,
and then eight reps overloading and focusing on a negative and using a bit of
momentum to bring the weight up and then control the weight down what I want you
guys to do. And you can apply this to your training right now.
Let's say you're doing bicep curls, okay?
And you're doing sets of eight repetitions or eight, 10 repetitions.
I want 70% of how many reps you're doing to be with proper form.
And then the last few, I want you to use cheat reps.
So if you were doing 10 repetitions,
I'd want the first seven to be with proper form.
Then the last three to be overloading using a bit of momentum or doing a cheat
rep, as I like to say. So in order to do that,
if I was normally curling 25s
I want to bump the weight up to thirties or maybe 35,
depending on how strong you are and what you can handle.
So sets one through seven are going to be, you know,
semi intense. And by the time I get to seven,
I should start to feel fatigued to the point where I can't make it to 10.
And in order to make it to 10,
let me use a bit of momentum and I'm gonna fight the negative on the way down,
just like this. And I'm going to fight those last three repetitions.
And if you've never done this before,
you're going to feel a lot of activation in your biceps. Because again,
most of these progressive overload techniques you guys are utilizing only for
the concentric phase.
Now your muscles are starting to be put under all kinds of tension that they
never really seen before,
because it never really handled that much weight for that many reps.
So training it's a journey. It's fun. It should be fun.
And you should always be open to learning new techniques to make your training
more intense because training harder isn't necessarily coming up with crazy
exercises. It's taking the same exercises you already have,
and just applying some science to them and coming up with different ways to make
the repetitions a bit more difficult as always guys, if you enjoy my videos,
make sure you tap that like button. If you want a full program, like I said,
you want to go to the gym, you know, bust through some plateaus,
check out my full cheat and recover program on my website,
muscularstrength.com and as always more good stuff coming soon.
See guys.