Oh my God!
I feel like they’re going to pop.
What's up, guys?
Jeff Cavaliere, ATHLEANX.com.
No, they didn’t actually pop.
But they felt like they were going to, and more importantly, I’m going to teach you
how you can make your biceps pop.
Not literally, but pop out of your sleeves because you’re probably not using all that’s
at your disposal when it comes to your bicep training.
Certainly not what science and anatomy is providing you and that’s the point here,
guys.
We don’t just rely on PubMed studies.
I say it all the time.
It’s what actually happens in the gym that matters the most.
We apply that here and I have elaborate setups to do it because we have a lot of athletes
that come through here.
This is called a Kineo machine.
It’s an expensive machine.
You’re not going to need it to do what I’m showing you here today, but it does show the
science behind why, what I’m going to show you, is going to work.
What was I doing in that clip?
I’m going to do it again for you, believe it or not.
That’s how sick I am.
I’m going to do it again.
What I do is take this machine, and what it’s allowing me to do is change the concentric
load, and the eccentric load.
That’s key because you’re stronger eccentrically than you are concentrically.
Whether you know it or not.
That’s all with how our muscles contract.
When they’re shortening they’re forming these attachments between actinomycin – the
contractile filaments of the muscle – and they’re basically ratcheting themselves
onto each other to form a shorter, and shorter muscle, and a stronger and stronger contraction.
The first thing you have to know about that is, if you speed through a contraction, you
don’t get as many of those bonds, and you don’t get as strong.
As a matter of fact, they can actually fall off.
You want to make sure you’re going at a more gradual pace.
Whenever you’re trying to go for the strongest contraction possible.
Not speeding through it.
This machine is going to make me go at a certain pace.
That’s number one.
Number two: because we’re stronger eccentrically I can actually change the load.
So, if I lift 50kg on the way up, I can change it to go 80 on the way down.
As a matter of fact, you’re almost twice as strong eccentrically than you are concentrically.
So, if you’re never altering your load then you’re not actually training to your full
capacity.
You’re at the mercy of whatever you can lift, concentrically.
That’s where I think you’re selling yourself short.
Now, beyond that, one last point; this is not just eccentric.
Because we’re changing the load so dramatically, we’re getting a forced eccentric.
It’s not the same as just lifting something up and then lowering slowly.
I’m actually getting pushed down by this machine.
It’s sort of like that Ivan Drago leg extension.
We could do the same thing here.
You’ll probably see that happening in my biceps and even my entire shoulder girdle
as I do this.
So, let’s go through this again.
So, we get ourselves in position, this thing starts, I get a countdown, and up.
So now I curl up, it’s going to come down, go.
50 on the way up, 80 down.
50 up, 80 down.
And I have to slow down there.
And down.
Slow down a little bit.
I’m in the green.
In green.
Oh, s**t.
Green.
Not too fast.
There we go.
And down.
Oh, s**t.
That’s what I mean.
So now we’ve actually put science into the contraction here, and taken advantage of the
fact that, yes, I can control it eccentrically.
And we’ve stayed within that speed.
At least I had the feedback there, but for you, what you want to do is, when you’re
doing your curls be more conscientious of how fast you’re curling.
Slow it down.
Take the concentric.
Try to get as forceful of a contraction as possible.
Now, what about the other half?
Take a partner.
Get a training partner.
You curl them up and have them push down on the barbell.
Now, it’s not something you should be nervous about here because, again, your strength capacity
is far higher than what you think it is right here, eccentrically.
I can handle that.
I can handle the additional load.
Don’t tell your buddy to go jump on top of them, but tell them to ease in, and push
down on that load.
You’ll be amazed at what your body – and your biceps, specifically – are able to
do here.
That’s what’s going to take the lid off the ceiling that you’ve created for yourself
right now, by always training with the same techniques, by always applying the same weights
up and down, and never varying that.
All right, guys.
Again, this could be applied to lots of different exercises.
It can be applied to the bench-press.
Someone could push down on top of the bar.
It could apply to a tricep extension.
Someone could push down on the bar.
It can be applied to a deadlift, as you see here.
Okay, not the deadlift.
Not that one.
That’s not a good one to do it on.
The fact is, guys, you can utilize this concept and its principle in your training and start
to see more results from it and get those biceps poppin’.
If you’re looking for a program that actually puts the science back in strength – I’m
not satisfied with those Pub Med studies.
They have to stand the test of time here in the gym in order to be worthwhile.
You can do that with all our programs over at ATHLEANX.com.
In the meantime, if you haven’t already subscribed please do so.
And make sure you turn on your notifications, so you never miss one of our new videos.
Also, guys; whatever you want to see on this channel, it’s all about you.
We put the science back in strength.
I’m willing and happy to do that for you every time I step in front of this camera.
Just let me know what you want me to cover and I’ll do the best I can to do that for
you in the days, and weeks ahead.
All right, guys.
See you soon.