Hey, what's going on nation? Today I'm going to share with you some advice and how to build big biceps
naturally now
I do want to say something really quick well first of all this is the third installment in this video series
The first video was a chest video the second video was one on how to build a big back
I'll post links to those down the info section below
But on the back video a lot of you guys thought the reason why the title says
Because I'm not a fake natty lying Scumbag was because I was upset that people said that I was taking steroids
or that I had started juicing in my video where I was talking about how I
Started doing my new type of training called cheat and recover
and that's really far from what the reason was the reason why I put that in the title is because
When I made the first video on how to build a big chest naturally I was literally
Looking on other YouTube channels to see what kind of advice people were giving and all I was seeing was dudes
That were like basically my size
maybe 10 pounds bigger clearly juiced up giving the Shittiest advice on how to build muscle and they would put
Naturally in their titles, and I just I got so fed up with it
that's why I made my tight a little bit more aggressive because
At the end of the day like you guys are trying to reach your goals. You're trying to build muscle. You're trying to
go to the gym with a plan and a plan that's going to work and
unfortunately YouTube has become a place that's so
Oversaturated with utter bullshit that it's really hard for you guys to find advice that works
And so that's where the hostility comes in the title. It's not because I care what people are thinking about me
It's because I care about you guys, and I'm just getting sick and tired of all the bullshit
That's been coming out lately
So I'm always I try to be as transparent as transparent as possible
With you guys so any advice you get from me is for a natural athlete
And if you're not natural it just means it's going to work ten times better for you
It's like you can't take the same advice
But that's the story behind the title moving on back to those biceps so first things first guys
You know a lot of you guys are going to ask
When should I trade my biceps should I have an arm day or should I train my biceps when I do my back?
Personally I think the best time
for you to train your biceps is going to be on a day where you're training back as well if you're doing these types of
Bodybuilding splits now obviously if you're doing like an upper body day or a lower body day
you're doing a little bit of everything doesn't really matter, but if you're doing a
Bodybuilding split where you like to train biceps and triceps on one day or back and biceps on One day
My advice to you is to train your biceps
After your back because you're already basically pre exhausting your biceps during all the back exercises
Especially if you're incorporating my cheat and recover methods now you have to understand a lot of people say well
I can't lift as much weight if I do back first when I do my bicep training guys, you're not strength training, okay?
in all your bicep exercises
you're trying to build muscle by working with
Overloading and volume so if you've already pre exhausted your biceps from doing your back workout. That's a good thing
You know if you if you're grabbing weight
And you can't do the same weight on every single set and you're still pushing it to the limit that
Basically means you've done what you've set out to do
Destroy the muscle if you could lift the same weight or for the same amount of reps or if you could increase the weight 5
Pounds on every single set that you do then you started off way too light and you [basically] wasted a few sets
Or you're not training intense enough, and that's why you're always able to hit the same rep ranges with the same weight it should
Get difficult ok that is what makes a good bicep workout now
What I like to do for my bicep workouts is at least 3 exercises now explain to you
Why
Obviously the biceps are made up of two heads the long head in the short head the long head being the outside the short head
Being the inside now the reason why I say 3 exercise is because I also like to do
movements, that Target the Brachialis
Which is this muscle that sits in between the bicep and the tricep and when you flex like this
That muscle as it gets bigger and bigger starts to push the long head higher which is going to help improve the peak of your
Biceps so with that being said I'm going to be showing you guys some exercises today
And how to properly do them one more thing before we get to the exercises guys
You really need to learn how to brace your core
When you do a bicep workout believe it or not if you're if you're not keeping your core tight
you run the risk of falling into spinal flexion when you do your curls
so if you're doing a lot of weight
And you bring the barbell up to here when you bring it down if you're falling forward like this
It's because you're not bracing your core properly you will always have a much stronger
Bicep curl if you keep this as tight as possible, so just like if you were to do a deadlift
Or you were do work to do a squat
Before you do a really heavy curl that's going to put a lot of pressure [on] your core. Take in a breath
keep your core tight and
Then perform the movement and don't breathe the air out to reset your breath until you get back down to the bottom
Keeping that air in is going to help you have the power to come up and then keeping that air and keeping your core tight
Is going to help you stabilize
on the way down
So you don't fall into spinal flexion
the first exercise you guys are going to do is going to be a neutral grip barbell bicep curl the reason why we're using a
Neutral grip is because that's going to place. You know equal emphasis on the long head and short head of the biceps
[it's] going to place you also in the strongest position
To curl the most amount of weight possible and because we're going to be utilizing [my] cheat and recovery method when doing this workout
I want you guys to be able to overload and the negative as much as you can on every exercise
So really quick if you're not familiar with cheat and recover basically we're going to do is eight cheat repetitions
You can have a spotter help you if you want and have your spotter bring the weight to the top of the movement on
Each curl or you can use a bit of momentum to kind of thrust the weight up then
Reposition and do the negative on your own and you'll see that in a second the reason why we're doing this is because
By overloading in the eccentric portion of the movement we're going to be able to get a lot more muscle
Damage from every single exercise that we do which is going to equal more muscle growth laid up then the recover reps are
Exactly what the title says it's the recover, so we're doing
proper form on the way up and on the way down and every exercise and because we've done the cheat reps and we've
Overloaded the biceps a lot we basically pre exhausted them to make the concentric phase of the recover set
Be a lot more beneficial for you it you'll see that really quick, so the first exercise
You're going to get a neutral grip just like this now
I have I have the weight a bit lighter than what I would normally use for my reps
I just want to be able to show you guys proper form for the cheat and recover
So what you're going to do for the cheat reps is
literally kind of dip your hips and
use
momentum to bring the barbell all the way to the top [like] that like I said you can have a spotter step in and
Bring the weight up for you as well, but then once you're in position. You're going to make sure your core is tight and
Control the weight on the way down, and then again bring it back up
Control the weight on the way down really fight that negative and you're going to do this for eight repetitions
Now you guys will also notice that when I'm doing this I'm not
bringing the weight up like this and then letting it fall and have my elbows come behind me you want to always lower a
Barbell no matter what kind of bicep exercise you're doing
Keep your elbows in front of your hips and lower the weight out in front of you
So what you're going to do is complete eight cheat reps just like that
Controlling the negative then you're going to lower the weight
I'm just going to take all the weight off for demonstration purposes
Then you're going to lower the weight and do your recover set immediately. There's no rest in between and for the recover set
Same form same position except this time you're going to control the concentric and eccentric
Portions of the Movement and you're going to complete eight repetitions
Just like this and as soon as you finish eight reps on the cheat and then eight reps on the recover
That completes one set and you're going to perform three to four sets of this exercise
The next exercise is going to be the incline Dumbbell curl, and what's great about this movement the way
We're going to perform it is going to be palms facing away as we lower the dumbbells
And that's going to place more [emphasis] on the short head of the biceps. Which is the inside head again
We're going to be utilizing cheat and recover on this and you will be able to self spot yourself after each repetition
And I'm going to show you how so what you're going to do is kick the dumbbells up like this
taking a breath for core stability and
Then lower the dumbbells out to your sides like this keeping your elbows tucked in tight against your waist
Once you get to the bottom you're going to turn them in bring them back up
kick them back up to the top like this, and then do your next cheat rep and
continue this for eight repetitions
Now obviously guys when you do the cheat reps
It should be weight that's heavy enough that you're not able to actually curl it up
You're not able to do the concentric portion of the movement. Which is why I'm resetting after each repetition
this is allowing me [to] really focus on
overloading my biceps and
controlling the eccentric portion of the movement on every single repetition
And again you're going to go for eight reps on the cheats as soon as you're done grab a lighter pair of Dumbbells
Get right back into position
And then you're going to perform eight recover reps all the way down like this all the way up
keeping that core nice and tight
Toward every single repetition
Then as soon as you finish eight reps here
You're going to rest for like 60 to 90 seconds and then complete
two to three more sets the last exercise is going to be a dumbbell hammer curl and we're going to be doing two variations of
This movement the first variation is going to place more emphasis on the Brachialis. Which is that muscle
I told you sits right about here
Which is going to help which overall bicep peak and you're going to be performing cheat and recover with both arms
We're going to do one on at a time. So for your cheat reps for the first movement
You're going to curl the dumbbell in front of your body, so if you're going to use a bit of momentum
you still have to brace your core and when you do your cheat reps kind of toss it up
And then fight the negative all the way down keeping your elbow in place
Just because [they're] cheat reps doesn't mean you still aren't
utilizing proper form if you don't understand proper form on any of these movements
That's what you're going to run the risk of having an injury and not benefiting from the exercise
So once you toss this weight up that elbow stays right in place and again the dumbbell falls away from your body
That's how you maximize
Tension on the muscle as you perform the movement as soon as you complete eight repetitions
You're going to lower the weight, and then do your [eight] recover reps
Again, we're cover reps focus on the concentric and eccentric phase of the exercise
Then as soon as you finish one side
You're going to grab the heavy dumbbell and then perform cheat and recover on the other arm
[and] then once you finish all those reps that completes one set so you're going to do two sets just like this
curling the Dumbbell in front of your body placing more emphasis on the Brachialis
And then we're going to do for the next two sets is we're going to [actually] curl the dumbbell in like this and that's going
To place more emphasis on the long head of the biceps, so let me show you guys what that looks like real quick
To perform cheat and recover for the next two sets so sets one and two in front sets two
Three and four it's going to be to the side you know swing the dumbbell up
Control the negative keep that elbow in one place swing the dumbbell up control the negative keeping that elbow one place
then you're going to do this for eight repetitions [as] soon as you're done
we have a lighter weight and then control the
concentric and eccentric phase of the movement for eight repetitions to finish [your] recover set
Then as soon as you finish one arm
Obviously do the other one and then that completes one full set of the exercise
There you have it guys those are the three exercises
I want you to start incorporating into your bicep workout if you want to start seeing some serious bicep gages to be honest with you
this is what I've been doing for the past month month and a half and
The first time I did this I had like that deep deep
Bicep Soreness like I get sore when I do my bicep workouts
When I did cheat recover on every single exercise like I just showed you I got that like super deep
Bicep Soreness where I couldn't even really do this and flex for like four or five days now granted Soreness
Isn't the only indicator of muscle growth, but it feels great
And we all like we all like to feel sore
It's definitely going to let us know that we're doing [something] right so it's intense. So make sure when you do it
[you're] [doing] three to four sets per exercise
you're resting like 60 seconds to 90 seconds max in between sets and exercises and one more thing if [you're]
Beginner I don't recommend doing the cheat and recovered us yet. If anything instead of doing cheat and recover
I just want you guys to do a simple drop set so what you're going to do is
Lift as heavy as you can with proper form through the concentric and eccentric phase of every
Repetition for eight reps as soon as you finish those eight reps you're going to drop the weight down and then do another eight repetitions
With as much weight as you can and that's going to be your drop set for every single movement
So you're doing the same exercises the same amount of [sets] for exercises, but instead of doing a cheat
We're using momentum and fighting the negative
I want you guys to do
Drop sets because I don't want you to injure yourselves your muscles might not be ready for all those heavy all the heavy
overloading that you're going to be doing so I hope you guys enjoyed the video and if you like these types of videos
give this video a thumbs up subscribe if you haven't already and I know I keep telling you guys there is a full
program coming involving cheat and recover
What I'm going to tell you guys to do is go to the link below
Go to my website Muscularstrength.com and sign up for my newsletter
And you'll be one of the first to know as soon as the full program is ready
Hope you guys have a great week and as always more good stuff coming soon. See, ya