- All right, here we go.
I'm going to show you, and Bob and I are gonna show you
five options that are perfect for beginners
to work the biceps and triceps and it's gonna be
a very entertaining and motivational video.
- I got my strong bull shirt.
- Strong like bull, you're gonna grow some muscles.
- Sure. - We'll be right back.
♪ Bob and Brad, the two most famous ♪
♪ Physical therapists on the internet ♪
- All right, there's three keys to success with this.
Number one, make sure you do your mechanics properly.
And we're gonna show you options that-
- Good posture. - Yep.
And you get a good range of motion.
All that will be shown here.
Number two, you need to fatigue the muscle properly.
We're gonna talk about the reps.
We're gonna do 10 repetitions.
By the time you get to nine and 10,
you should feel a little burn in the muscle.
And the goal is gonna be, two or three sets of 10.
- Right. - Okay?
And we're gonna talk about how you do this with super sets.
Don't get worried about that term.
It's just how you work the bicep
and the tricep. - And tricep, yep.
- So you have 'tagonist and the antagonist working together.
It makes the whole exercise more time efficient,
and actually more efficient
in regards to the workout itself.
All right, so...
- Number three.
- Oh, we got number three?
- Yeah.
- I thought I said that one.
Consistency. - Right.
- Stick to it.
You need to set up a program that is good
for your schedule and is going to go at least
three workouts per week, probably four.
You might do five, depends how aggressive you are,
but not every day for sure, okay?
The muscles must rebuild.
Bob, what do you have to say about this.
- You need to rest.
- Anything else to add? - Nope, I'm good.
- Okay.
Okay, so with bands like we have here, you'll get handles.
You'll get usually four or five bands.
They're different colors, different resistances.
And they will give you a door anchor that looks like this
or at least make sure you get one when you order your set,
but I think they all do.
With the door to demonstrate it, you put it in there
and you simply close the door, and, oh, make sure,
that's a good example of what you wanna make sure
the door is locked and then you can pull on this.
And as long as no one walks through the door, you're safe.
It's gonna work out well.
Now you can do it at this level,
you can do it over the top of the door,
and you can slide it all the way down
and do the same thing at the bottom end.
And you're gonna find out
why that's important in just a little bit.
So let me just show you what it looks like
once we got it all connected.
Okay, so this is what it's gonna look like.
You have your bands, you put it through the loop,
closing the door.
Obviously I have at the high level.
There'll be some exercises from this level that you can do.
And we're gonna go through and show you
how this works at three different levels.
Hold on, we'll be right back.
Now, one point we wanna get out of the way
is with resistance, with bands,
big, big benefit is you can vary the resistance,
unlike you can with dumbbells
You have to do five pounds, 10 pounds.
But with resistance, I'll show you.
Now we're using wall anchors here.
You can use the door.
We're just using these 'cause they work
a lot more efficiently and they're just
much easier and fun to work with.
But anyways, now, if I'm doing some bicep curls like this
and I want to increase the resistance,
I can simply step away and it's much stronger,
or get closer, or just grab one, it's half the resistance.
Now, if I want to increase the resistance more,
you can simply grab a different color band.
The darker the band, typically the more resistance.
- Or the thicker.
- Yeah, or the thicker. Exactly.
Now, I oftentimes have two bands.
- [Bob] I do, too.
- And you can put up to three in the wall anchor.
I've had as many as four, but that's pushing it.
You can usually typically do three and lock 'em up in there
and that's obviously gonna change the resistance
and make it more-
So resistance changing, it's one of those things,
I'm so used to using these,
I didn't think about it until people commented,
"How do you change the resistance?"
I thought, - Right.
- This is for beginners, we need to cover this.
- [Bob] Yep, good point.
- Okay, I'm showing you five options,
five different ways, to do bicep and tricep super sets.
And that means first we're gonna do biceps, 10 of those,
and then we're gonna do triceps.
So you work the muscle that flexes the elbow
and then the opposite muscle that extends the elbow.
It's a really efficient way to do the workout,
as I mentioned before.
We're gonna do one that, you can just stand on the bands.
You don't need the wall anchor or the door anchor.
Very simple, you can do it anywhere.
Step on the band like we have down here.
We got a good view of that?
And then simply, arms down by your side,
and pull up, and all the way down.
We're not gonna whip through these fast.
- Keep good posture.
- Yep, there we go. Thanks Bob.
I was a little slouchy right there, myself.
That posture's critical.
- Right. - Up and down.
And you can see we're going
at a moderate pace. - The full range.
- Yep, full range up and down, going slowly
is probably more important than going up slowly.
So keep it-
So some people kind of would do this.
- Eccentric.
- Yes, exactly.
And that's the beauty of the bands.
There's so many advantages of the bands actually,
that you do not get with those dumbbells.
- Easier on the joints.
- Yep.
Now, we say we did 10 of those.
The next one, I've got two bands
and I need less resistance for the overhead.
Now this is how you can do the triceps, overhead like this.
- And when you're tall like me, you actually can sit down.
- Yeah. This is not my favorite tricep option.
- Way, right. Me either.
- But you can do it.
If you have shoulder problems
and you have any pain doing this?
- You shouldn't do it, right.
- Should not do it, right.
So this is only if you got healthy shoulders,
but it does work the triceps nicely
and you can do 10 like that.
You can see, I only have one band.
I just let the other one loose.
And that's all legal and good
in the band world. - Legal.
- Okay, the next option is simply take your bands
and put 'em at your anchor, whatever it is,
at chest or shoulder level, stand back like this.
I'm gonna do my palms up and simply do my curls here.
Again, you can make it more difficult like this.
I know Bob likes to double 'em up,
- Right.
- To get the real power set in there.
(Brad groaning)
Really builds those muscles.
(Bob laughing)
Okay and the nice thing about this is you can simply
just turn around and you're all ready to go.
- Ready to go, yeah.
- Set up is very efficient.
Now when you do your triceps, make sure the elbows
stay stationary and we're not doing this.
The bands hit you, for one thing, and you're working
your shoulders instead of your triceps.
So this is the form part that's really critical.
Same with this.
We're not doing this.
Elbows are up and the elbows do not move.
They stay stationary to isolate those biceps.
Okay, good.
We're gonna go to the third one.
Now we're gonna use a higher level.
Now this really works well for the tricep
and you can do the bicep with this.
A lot of times I'll do my bicep on the middle one,
do the tricep on the top,
but you can still get a good bicep curl.
- Sure. - Like this.
- Especially the short head.
- Yeah, the short head of the bicep.
We got the short head and the long head.
That's two different muscles that make up the bicep.
So yeah, that's a good point, Bob.
Thank you.
Now this is what I really like for a tricep,
is you can go back against the wall.
So you have good posture
and your elbows are stationed against the walls.
- I gotta remember to do this one.
- Yeah, this one assures, - That's a good one.
- Perfect form because we're not moving the arms.
- You are twisted, Brad.
- I'm twisted? - Yeah.
- Eh, we don't worry about that.
- Oh, okay.
- It actually works both ways.
I don't get concerned about it, anyways.
Now if you wanna increase resistance,
you put on another band or a thicker band, darker color,
or you can simply go down like this
and then you get a little
- Leg work. - Leg work done,
at the same time, or you simply sit on a stool.
- What a bargain.
- Yeah, I've done it either way.
This is not one I do a lot at home.
My favorite one's coming up,
but this is still a real nice way to work-
See how my elbows are right up against the wall?
Oh Bob, my, we should have took a girth measurement.
- Yeah, that's true.
- Before and after this workout.
- I'm sure you had.
- I'll get another three inches on me there.
Okay.
Number four option, we're gonna start with the biceps
down in the lower level.
So we're gonna do biceps here, triceps up there,
so it changes that up a little bit.
This is actually a nice, I like this one.
- That's the way I do it.
- Okay, this is the way Bob does his.
The posture is so critical.
Don't do this.
- And it gets long head that way.
- Yep, you bet.
- 'Cause the arm is back a bit.
- Yep, when you get back like this,
that shoulder extension with full elbow extension.
Step farther away to do this again.
This is Bob's notorious single.
Double it up on there.
- That's right, get tough.
- Yep, your last set really-
- Strong like bull.
- Make it burn.
All right.
Okay, now, then again, just like the one we just showed.
Do the triceps here however you'd like to do it.
That way you get that super set.
- Super set. - You bet.
We've got one more to do with this.
Next one is my favorite.
It isolates the bicep and tricep the best, in my opinion.
- Good for you.
(both laughing)
- And number five and this is probably my favorite one.
I honestly think this isolates the muscles the best
and it forces you to have good posture
and I'll show you why.
You're gonna need a lower level anchor.
- [Bob] And a floor.
- And it's really nice 'cause if you're a little tired
or you do this first in the morning,
you just lay down and relax.
Now my shoulders are flat to the floor.
My elbows are glued to the floor.
Get your feet like this so they're out of the way,
and I'm gonna simply do my curls here.
Now we're not doing this.
This is not what you wanna do.
- [Bob] Right.
- Elbows glued or nailed to the floor,
whatever makes you think it so that you keep 'em there.
And again, just slide out for more resistance.
Very easy and get your 10 done this way.
Two sets or three sets, but you wanna break it up,
and then do one set that way, turn yourself around,
and then do, so we make the super set.
I'm gonna go back this way, shoulders flat to the floor,
head on the floor, elbows on the floor.
Same thing, you must keep your elbows glued to the floor.
Hands touch, they come back up to here.
Touch.
So we're not doing this.
That is not a good, true bicep-tricep exercise.
And then do that, get your 10 there.
You know, if you wanted to do double up.
- Doubles, right. - Yep.
And get one set with a little more resistance,
get the burn going.
- [Bob] Finish off that way.
- Yep. So that's it.
You got five options for doing tricep-bicep super sets.
Try 'em all.
You're gonna find out, you'll probably find two or three
different ways that you like to do it.
It breaks up the boredom.
It's gonna keep you working at these longer
and it's just more fun.
- And then you get a tattoo.
- Oh yeah, yeah, get a...
Where do you put a tattoo?
- Army or a tank.
- Oh, you put a tank on...?
- On the bicep.
- Under here. - Right.
- Is that...? - I don't know.
- That's the in thing or what?
- Guys? I don't know.
- That was the thing back in the fifties.
We don't know what the hell we're talking about.
Enjoy the bicep-triceps and you will get strong.
- There we go.
(logo chimes musically)