High-Volume Back & Biceps Workout for Mass | Mike Hildebrandt

Want to take your back and biceps to the next level? Sculpt every angle and build bigger arms with Mike Hildebrandts high-volume back and biceps workout.
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| Mike Hildebrandt’s High-Volume Back & Biceps Workout |
1. Lat Pulldown: 3 set, 15 reps (4th set is a dropset)
2. T-Bar Row: 3 set, 15 reps (4th set is a dropset)
3. Chest Supported Machine Row: 3 set, 15 reps (4th set is a dropset)
4. Rope Straight-Arm Pulldown: 3 set, 15 reps (4th set is a dropset)
5. Neutral-Grip Lat Pulldown: 3 set, 15 reps (4th set is a dropset)
6. Standing Cable Row: 3 set, 15 reps (4th set is a dropset)
7. Seated Cable Curl: 3 set, 15 reps (4th set is a dropset)
8. Machine Biceps Curl: 3 set, 15 reps (4th set is a dropset)
9. Dumbbell Hammer Curl: 3 set, 15 reps (4th set is a dropset)

| Swole and Strong by Mike HIldebrandt |
Why chase just size or strength when you can have both? With an elite personal trainer as your guide, you’ll feel the satisfaction of watching the numbers on the bar go up, while the mirror shows solid gains in muscle mass and definition. This cutting-edge program is perfect for building your muscular base, or for anyone who wants to have it all when they lift.

| Lift Big to Get Big |
Stop trying to cram every goal into every workout! Mike Hildebrandt will show you how to balance your workouts across the week to move solid weight while also getting unreal pumps. This is tough, high-volume training built around the basics, but with cutting-edge techniques like blood flow restriction training (BFR) as finishers.

| Expert Instruction |
Mike Hildebrandt is an experienced personal trainer, fitness model, men’s physique competitor, and a regular guest on’s YouTube and Facebook video feeds. As a longtime proponent of daily undulating periodization-style training, he knows how to achieve two goals at once—and help his clients do the same!

| Seamless Workout Tracking |
Tracking every rep, set, and weight of your workout has never been easier than with the All Access app. You’ll get daily workout tips to help you make the most out of every workout, plus a rest timer and more. When you want to get stronger, knowledge is power!

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Monday – Chest & Biceps | BULK Mass Building Program | Guru Mann | Health & Fitness

Presenting First video of Chests & Biceps from the latest program Bulk designed & Created by Guru Mann.

Monday – Chest & Biceps
Tuesday – Legs
Wednesday – Shoulders & Traps
Thursday – Arms
Friday – Cardio & Abs
Saturday – Back & Triceps
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Are Bodyweight Rows Enough to Build Your Back and Biceps?

Sample Bodyweight Routine:

Arm circles 10 reps forward and backward
Standing scapular retraction and protraction 20 reps

4 rounds of:
Isometric row at the top position for 15s
bodyweight rows 15 reps at fast tempo
Single-arm rows 6/side
rest 45s
(adjust the angle of your body to change resistance for each exercise as needed)

NOSSK TWin trainer:


How To Build Huge Biceps: Optimal Training Explained

In this video we’re looking at proper technique on 3 bicep curls to maximize muscular development of the biceps while avoiding injury.

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MASS Research Review – Volume 2, Issue 5

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Filmed at Body and Soul Gym in Kelowna, BC – my favourite 24 hr gym in the Okanagan!

Intro Music:
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Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3

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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).


Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
[Music] okay welcome everyone to a new episode of technique Tuesday where every week we’re gonna be breaking down the lost art and science of training technique for one specific movement this week we’re gonna be looking at the bicep curl and in particular how to get the most biceps bang for your buck out of the barbell curl and while the curl appears to be a pretty straightforward exercise on the surface as we’ll see there’s actually quite a bit more complexity and muscular involvement than many people realize okay so with this movement we’re gonna be performing mainly elbow flexion so basically just bending your elbow which contrary to popular belief is in fact handled and mainly by the brachialis muscle that very powerful muscle that sits underneath the biceps and even though you can’t see it superficially when you flex your arms building this muscle will push the biceps brachii up and out more which will increase their appearance of size as well now of course since the biceps brachii do cross the elbow joint they will be doing a lot of work here as well and these two prime movers will get assistance from the brachioradialis muscle on the back of the form now we’re also performing wrist supination here so twisting your palm up which will be handled mainly by the biceps and also the supinator muscle of the forearm and supination is actually really important for targeting the biceps because that more powerful underlying brachialis muscle can’t contribute to supination meaning the biceps will have to handle the brunt of the load here also when viewing the curl from the side you can see that some degree of shoulder flexion is happening which is fine the biceps in particular the long head that forms the biceps peak assists the front delt with shoulder flexion since the biceps also crosses the shoulder joint and can help bring the arm up like in a front raise finally throughout the curl there will be an isometric wrist flexion contraction where the muscles of the anterior forearm prevent the wrist from bending backwards maintaining that neutral wrist position throughout the curl now I put the barbell curl EZ bar curl and dumbbell curl on pretty much even footing here the main advantage of the barbell curl is that you can more easily apply progressive overload minimal load increases week to week adding just 2.5 pounds to each side as needed Rasmus dumbbells you may have to make bigger jumps of 5 pounds per side which could compromise for more delay load progression and while the barbell does allow for a slightly more supinated wrist position than the EZ bar I don’t think this difference is practically relevant especially if you queue for supination as we’ll discuss in a minute and if the EZ bar feels better for you or more comfortable on your wrists then I think you should just go with that and we’ll return to the dumbbell curl in a little bit ok so generally speaking you want to load the bar with light to moderate load in a relatively higher rep zone around 8 to 20 reps because loading the biceps too heavily will just result in form breakdown as other muscles come in and help heave the weight up and throw out the curl rather than having the amount of weight at the forefront I think you really want to focus on improving your mind muscle connection with the biceps and squeezing the biceps as you curl one eight-week training study from Schoenfeld and colleagues found that focusing on squeezing the biceps resulted in significantly more hypertrophy than just focusing on moving the weight so you want to grab the bar with a comfortable grip with which for most people will be at just about shoulder-width because the long head of the biceps is a stronger shoulder abductor than the short head taking a wider grip may target the biceps peak slightly more however at this point that’s just kind of my own speculation and it might not actually be worth the reduced range of motion you get from going wider and I’m personally not a fan of the very close grip as it also reduces range of motion and according to one source reduces biceps EMG amplitude by 13 percent relative to a shoulder width grip as a quick aside when it comes to targeting the long head or that elder peak dr. Brad Schoenfeld has recommended performing exercises where the upper arm is held behind the body where the long head will be placed under greater stretch so if your goal is to maximize the peak in addition to the basic barbell curl you may want to also include an incline dumbbell curl or a Bayesian cable curl where the arm is held back behind the torso okay back to the barbell curl so with a comfortable roughly shoulder width supinated or underhand grip stand upright with the barbell keeping a strong shoulder-width stance with a braced core and slightly bent knees now unlike what the bench press here you want to purposefully take a more loose grip with your hands and fingers which will increase biceps involvement by minimizing activation of the elbow flexors of the forearm you want to make sure that before initiating the curl your elbows are tucked in comfortably close to your sides and just before initiating the curl you want to slightly flex the shoulder in other words bring your arms forward by about ten degrees and at the same time try tilting your scapula posterior lis since the short head of the biceps attaches on the front end of the scapula tilting them posteriorly will pull tension into the biceps as you begin the curl think about putting the majority of the pressure on your pinky and ring fingers rather than your pointer and middle fingers it’ll force the wrist into a more supinated position further shifting tension onto the biceps you want to think about curling the bar out in front of you in an arc rather than straight up and let’s just look at the difference here so on the Left we’re just pulling the bar straight up and on the right we’re swinging the bar out in your arc just notice the difference in distance between the axis of rotation of that elbow in the center of mass at the barbell between these two variations even though the way it is exactly the same you’re going to generate much more torque and as a result much more tension on the biceps by curling the bar out rather than just pulling it straight up generally has you reach the top end of the curl you want to maintain a neutral wrist position not allowing the wrists to curl in at any point throughout the range of motion in fact as an advanced technique you can slightly extend the wrists at the top which will help take the forearm muscles out of the movement even more just be careful when doing this and if you feel any wrist pain and don’t do it now as you curl when viewed from the side there shouldn’t be much movement at the knees hips or lower back and other than the arms everything should be pretty much motionless and locked into position and even though I don’t like to pause at the top of the curl myself since there will be minimal tension there you do want to think about squeezing your biceps to move the weight including at the top of each rep on the eccentric again you want to lower the bar out in arc while maintaining a loose grip and forcefully contracting your biceps the eccentric is just as or more important than the concentric when it comes to muscle growth as don’t treat the negative it’s just a time to relax and just let the weight fall I personally like to think of the negative as a sort of failed positive where you’re actively resisting the weight on the way down I personally prefer to Lee set every rep at the bottom because it allows me to regain position and get a deep breath in which helps to maintain upper body tightness and stability on the next rep which allows me to better control the weight and move more load overall so I would say the most common error that I see here is the same as with the row just going too heavy now I’m not against cheat curls on principle I think they can’t have a place in a program especially if you’re really controlling the eccentric however they can set you up on a bit of a slippery slope or you may not be actually applying progressive overload you may be in fact applying progressive cheating where you just progressively get more and more assistance from the other muscles down the chain while tension on the biceps actually goes down or at best stays the same so I think that a bit of shoulder flexion up to 10 to 15 degrees is actually a good thing to get the curl started but as the hips knees and ankles start to get involved it starts to become a totally different exercise now an arm blaster can actually be really helpful here as it helps to keep the shoulders back and enforces a better lifting posture however you don’t want to use it as a crutch and as with most exercises you should learn proper form without the aid of supplemental lifting gear first another common error that I see all the time is lack of active supination many people will correctly curl with an underhand grip but then forget to actively supinate by driving their pinky and ring fingers into the bar which can result in a curl where the forearms perform much more of the work than the biceps now I want to quickly mention the standing dumbbell curl here is an excellent adjunct exercise since it has the advantage of hitting each arm individually which can correct for asymmetries and unlike the barbell you can start with a neutral wrist position and then supinate throughout the concentric now to maximise on this you want to curl with your pinky finger in the center of the dumbbell I’m just gonna force your biceps to fire harder when performing supination of course combining exercises is usually the best way to work around slight pitfalls in each individual movement so don’t be scared to periodically vary your routine while using the basic barbell or EZ bar curl as the bread-and-butter movement of your arm Philippine program okay so that’s it for this one guys I’ve decided that I’m going to leave the entire technique Tuesday series totally unspun surd so that way I can just focus on delivering the information to you guys and its purest form now these videos will usually take roshan and i thirty upwards of thirty hours to edit research right film etc so if you’ve been benefiting from the series so far purchasing a program on my website is the best way that you can support the work that i’m doing over here on this channel while at the same time getting a complete and very applicable version of some of the stuff i talk about in my videos so for the release of this video I’ve decided I’m going to knock my arm hypertrophy program down by thirty percent for the next week which is gonna put it at just thirteen ninety nine and there’s more info on that arm hypertrophy program on my website if you’d like to check it out I’m stinks again guys so much for tuning in and thank you so much for the amazing feedback on the series so far I really do appreciate that and it’s been really motivating for me in terms of wanting to just crank these episodes out every week and make each one better and better so please don’t forget to leave me a like if you enjoyed the video subscribe so you don’t miss future technique Tuesday episodes and I’ll see you guys all here next Tuesday


“My Biceps Aren’t Growing” (HERE’S WHY!)

Bigger Arms in 6 Weeks –
Subscribe to this channel here –

Have you ever felt that no matter how hard you trained your biceps they just won’t grow. In this video, I’m going to show you the two biggest reasons why I believe your bicep size is not what you want it to be. Between the number of times that you are knowingly and unknowingly training them to the more important concept of hitting them with fewer exercises but more techniques.

First we should talk about the amount of times per week that you are training your biceps. Many people think that more is better however that is not the case, especially in the instance of such a small muscle group. The use of direct biceps training is effective in building bigger arms but you must still include all of the accessory work they get through exercises that bend the elbow (a key function of the biceps).

When you think about all of the back exercises that bend the elbow like barbell rows, pulldowns, pullups, chinups, one armed rows, etc you quickly realize how much extra work that arms are getting even on non bicep days. That doesn’t mean that the volume isn’t still accruing and becoming something that you must consider in your overall ability to recover.

If you are performing a push, pull, legs training split at the moment and performing each of these two times per week then any direct biceps training is going to also wind up adding significant volume to your biceps. The mistake is often to continue to add more and more when you are trying to force a change in muscle size. The right thing to do is to first step back and take away volume and frequency and monitor how your body responds.

Most often, as a natural lifter you will find that dropping this back is exactly what your body needs in order to be able to grow and resume your gains. That said, one of the other big keys to getting bigger biceps (or any other muscle for that matter) is progressive overload. Now this most often comes in the form of adding weight to the exercises that you are doing. Some will also attempt to simply add new exercises as a form of stimulus overload that keeps the gains coming.

In the case of the biceps however, the variety of bicep exercises is extremely limited due to the nature of the elbow joint. Given that this is a hinge joint that functions primarily to flex and extend the elbow, the different variations of bicep exercises often look the same; they are all some form of a curl. Whether it be preacher curls, concentration curls, barbell curls or seated incline dumbbell curls, they are all just bending the elbow.

This is why switching exercises is often not enough of a stimulus to promote new growth. It is here that the switching in of techniques is far more effective. I demonstrate three in particular for you in this video. I show you the In10sity technique for using heavier weights on your curls and getting more high intensity reps completed in a workout. The sliced reps technique for getting more time under tension and peak contraction. And finally, the arc variation technique that allows you to train to and through failure by manipulating the moment arm of the biceps as you fatigue.

All of these techniques and more are built into my Ultimate Arms program available at and are designed to help you build your biggest biceps possible in the shortest amount of time. By training like an athlete and taking your intensity to a whole new level, you will be amazed at the impact this has on your gains.

For more videos on how to get bigger arms and the best exercises for building big biceps, be sure to subscribe to our channel here on youtube at
What’s up, guys?
Jeff Cavaliere,
So, you’re having trouble building your
You’ve come to me, and my video.
I think I can help you.
I’m not really sure, but I think I can help
Guys, I’ve got to be honest with you here.
That’s a joke because honestly, when I was
younger my biceps were my biggest trouble
I didn’t have big arms.
It was through my perseverance and wanting
to build bigger biceps that I made a whole
hell of a lot of mistakes, but I ultimately
wound up being able to build decent sized
arms because of that.
So, what I want to do is help you today.
I know why yours aren’t growing and I’m
going to help you fix that.
First, when we get into the different aspects
of training your biceps I like to think there
are mechanical things you’re doing wrong.
Literally, how you’re lifting the dumbbell,
and when you’re twisting, and if you’re
raising your arm up or not to get complete
bicep contraction.
I made a video on that, and I’m going to
link that right here to show you what it looks
I’m going to link it again at the end of
the video because I want you to see that.
I cover five mechanical flaws that you’re
You’re going to want to see that.
Today I’m going to tell you the two things
you’re probably doing wrong that are definitely
holding you back – beside your arms, again,
I know because I’ve witnessed this myself,
first hand – is your training frequency.
Secondly, your lack of variation of bicep
training techniques.
First of all, as far as training frequency
goes, you have to understand that the biceps
are pretty limited in terms of their function.
They supinate the forearm like this.
You can see the bicep will activate just by
doing that.
Most importantly they flex the elbow.
That’s their biggest driver and function,
is to flex the elbow like this because of
their attachment from here, down.
They pull, they pull the elbow up.
They also have the ability to get a little
bit of shoulder flexion because of the longhead’s
attachment up in the top here of the glenohumeral
So, we can get a little bit of that, too.
Because of that, you have to realize that
any time you’re bending your elbow in any
exercise you do, on your pull day, any back
exercise, chin-ups, rows, inverted rows, one-armed
rows; anything you’re doing, you’re working
your biceps.
Your biceps are an incredibly small muscle,
believe it or not, only occupying a very small
portion of the anterior side of your arm.
Too much volume here, and too many times hitting
them in a week is going to be too much.
A lot of times, guys, if you’re training
a push-pull leg system, and you’re training
each function twice a week, if you throw any
direct bicep work in on top of that you’re
truly hitting your biceps three times in that
week and not giving them enough time to recuperate.
It’s not about protein synthesis every 48
It’s literally about giving that muscle
group a chance to recover and get back to
being able to be stimulated again in a meaningful
Not just to coast through another half-assed
workout, but in a meaningful way that leads
to progressive overload.
That is where we jump off into the second
When we’re talking about progressive overload,
again, go back to the function of the biceps.
Their limitation in what they do.
We’re talking about a hinge joint here.
If we were talking about the shoulders, that’s
a ball and socket joint.
Meaning, my exercise variety for shoulders
is a lot more than what we have for biceps.
In terms of the fact that they look completely
A press looks different than a side-lateral
raise, looks different from a front raise,
looks different from rear delt raises.
We have lots of different angles and planes
that we work in because of the variety of
the movement that the three-dimensional ball
and socket joint provides.
The hinge joint of the elbow dramatically
limits our options to a lot of different curls.
You’re curling with dumbbells, you’re
curling with a barbell, you’re curling with
a concentration curl, you’re curling with
a spider curl; you’re freaking curling no
matter what you’re doing, guys.
You’re curling.
The thought that you could simply change bicep
exercises to create new overload, realizing
once again that they’re all basically formed
around the same movement here at the elbow
is not going to work.
Not mention the fact that most of our bicep
exercises are pretty limited, in terms of
the ability we have to continue to add weight
to them.
Ask yourself the last time you actually increased
the amount of weight you’ve used on dumbbell
If you have, how much have you really increased?
Progressive overload, and overload in, and
of itself is pretty difficult to achieve.
You need to do something dramatically different.
And that is, vary the way in which you’re
doing your curls.
So, let me show you a few different ways you
could do that.
The first thing I like to cover here is one
I called “Sliced Reps”.
I take a weight I can normally use for 15
reps and perform a curl all the way to the
When I come down I drop down 1/9 of the way.
You don’t have to get out your compass or
going out and figuring out what that is.
Literally, just drop it an estimated 1/9 of
the way, and come back up to the top, and
Then drop down a little more, then come back
to the top.
Then a little bit more and come back to the
So, through nine levels here it takes you
to get all the way to the bottom of the curl.
Then you come all the way back up to the top,
then you divide it, and slice it into 8 pieces.
Then you come back down, then you drop it,
and you now slice it into 7 pieces.
Ultimately, until you get down to your last
two where you’re going down halfway, then
come back up to the top, all the way down,
and your last rep is one, full rep.
Now, what is happening here?
We’re increasing our volume within a set.
We’re increasing the number of contractions
we get here.
We’re spending a lot more time in the contracted
position of the curl because we keep coming
back to it on every slice.
We’re increasing the time under tension
throughout the course of this set.
Again, although the range of motion is abbreviated
in a single rep, you’re still getting full
range of motion as you go from top to bottom
throughout the course of this dropping ladder
The fact is, this is a way to intensify the
That is going to be how you’ll increase
your muscle mass, by doing your biceps workouts
You’re adding a way to progressively overload
through some stimulus that you haven’t felt
before, as opposed to just saying “I’m
going to do a different form of a curl today.”
It’s not enough to just go exercise to exercise.
We don’t have to just use that technique
We have other things here, like our arc variation.
With an arc variation we know that the moment
arm can be changed.
If we stand here like I am, using a long movement,
we keep our forearms straight as long as possible,
and our elbows are just a little bit at the
front side of our ribcage, we know we have
a big, long arc.
A long moment arm for the biceps that make
that weight feel extremely heavy and put a
great challenge on the biceps.
But we don’t have to stop at that point.
As we get fatigued and tired we can bring
our elbows in to the sides now, instead of
in front of our ribcage.
Now, tucked in toward our sides and we continue
to curl.
We’ve shortened that moment arm, effectively
lightening that weight in our hands to allow
us to keep going.
Then we can drop our arms back even more,
even into this drag curl variation that really
shortens the moment arm on the biceps.
Not only that, it changes the strength curve
of the exercise, so the hard part isn’t
in the middle of the exercise, but actually
here, at the peak contraction of the exercise.
So, we’re able to take failure and extend
it further, and further, and further, intensifying
the curl.
Again, it’s all curls.
But we’ve intensified that, and that’s
going to lead to bigger biceps in the long
run because you’ve gotten too stale with
the fact that you haven’t utilized enough
of these techniques.
I’ll give you one more here.
It’s actually one we use called intensity.
The intensity style here is, you’re actually
trying to increase the amount of productive
reps you’re doing with a bit of a heavier
weight now.
What we do is take an exercise and go to failure
in about five, to six rep range.
Then we rest pause for 10 seconds.
We don’t put the weight down.
We just rest pause.
You’ll see that, guess what?
After about 10, or 15 seconds you can crank
out another three reps.
That’s enough time to rest and get out another
three reps.
Then you rest again 10 to 15 seconds, and
then you go for another three reps.
Then you’re maybe going for two reps.
Then ultimately, you’re going down in singles.
But if you do this for a five minute period
of time, when you accumulate the number of
high intensity reps that you did in this one
five minute set, and the number of reps you
did with this heavier weight; it’s going
to be more than you likely did when you broke
your sets up into the tradition three sets
of 12 style.
Again, using a heavier weight anyway to get
into this five to six rep range, and you’re
accumulating more of those heavy reps.
So, no matter what style you’re looking
for, heavier or lighter weights, 15 rep maxes,
or five to six rep maxes, the key is this:
it’s not the exercise variation, guys.
It’s the variation of the intensity techniques
you’re using on those exercises that will
matter the most.
As far as frequency goes, if anything, dial
it back and see how you do.
I promise you, you’ll probably see a better
result from doing that than you are adding
more, and more workouts.
Guys, I hope this was helpful to you.
If you’re looking for a program where we
put it all in one complete step by step system,
I actually created something called our Ultimate
Arms program.
That’s available over at ATHLEANX.
Guys, it’s not just arm training.
We train athletes here.
It’s a whole entire program, but it has
a specialization for arms that helps you overcome
all the mistakes I made.
Not just the ones I point out here.
Everything I think that will help you get
better arms in the long run.
Guys, that’s over at
In the meantime, if you’ve found the video
helpful leave your comments and thumbs up.
Let me know what you want me to cover and
I’ll do my best to do that for you in the
days and weeks ahead.
See you.


The Fastest Way to Big Biceps (WORKS EVERY TIME!)

If you want to build big biceps then you need to stop only focusing on doing curls. In this video, I’m going to show you how to build bigger biceps by turning your body into the resistance and performing a variation on the popular chin up exercise to turn up the heat on your arms and get those gains coming again.

One of the absolute favorite exercises in the gym is the weighted chin up. I believe it is one of the best exercises for packing size on the biceps while additionally being one of the best and most challenging pulling exercises at your disposal. That said, there are a few things you can do to the standard chin up that will turn it into more of a biceps driven exercise than a lat driven one which will help you to see much faster gains on your biceps in the near future.

The first thing you want to focus on is your grip. Obviously, with this being a chin up and not a pull up you want to grab the bar with an underhand grip. That said, the most important thing you can do at this point is establish the proper width of the hands. Anatomically, we want to try and match the angle of the elbow and hands that is preferred when the arm is placed into full elbow flexion (like we would be at the top of a curl). This means that the hands are to be placed slightly outside the width of the elbows.

Since you cannot move your hands during the curl as you could if you were doing this with a pair of dumbbells, it is important that you establish this first before even doing a single rep. You will know if you are doing this right since you will feel a more intense contraction of the biceps when you get to the top of the chinup than you would if you didn’t set up the right grip first.

Next, you want to bend the wrist back slightly and be sure to grip the bar deep in the palm of your hands. This modification helps to take the forearms out of the exercise so that the biceps can do more of the work. The key is to keep the bar deep in your hands however so as not to overload the middle deep finger flexors, which can lead to medial elbow pain quickly if you forget to do this.

Now, as you lower and raise your body to the bar there are two things you want to be sure you do. The first is, you want to maintain an open angle of the elbow at the top. Too often, people confuse the cue to “get the chin over the bar” as something that you need to do while bringing your body close to the bar and your chin to the other side. This is incorrect. You only want to get your chin higher than the bar but you need to maintain distance away from it so as to keep tension on the biceps in that more closely approximated 90 to 120 angle of the elbow.

Second, in order to do this you will find that you will likely have to arc your body as you bring it up on each rep. This should mirror what that barbell does when you curl it up on a standard barbell curl. Obviously, the bar does not travel in a straight line up and down on every rep. Instead, it follows a definitive arcing pattern. You once again cannot move the pullup bar, but you can relatively move your body in relation to the bar to mimic the same mechanics at the joint and take advantage of the varied strength curves throughout the exercise.

This exercise will build your biceps faster than any other because it is progressively loading you in a way you are likely not used to at the moment. Though the lats do contribute to the performance of this exercise, you will be forced to handle fairly heavy loads since you will have to lift your own bodyweight. The percentage of work done by the biceps will often be higher than it would be if you were to try and apply the load through a standard barbell curl.

Give this a shot and if you are looking for a complete program that will help you to not only build big biceps but get a complete athletic body capable of performing at a moment’s notice, be sure to hit the link below and grab one of the ATHLEAN-X Training Systems.

For more videos on how to get bigger arms much faster as well as the best biceps peaks exercises, be sure to subscribe at the link below and turn on your notifications so you never miss a new video when it’s published.

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What’s up, guys?
Jeff Cavaliere,
Today I’m going to tell you how to get your
biceps to start growing a lot faster.
It doesn’t necessarily involve a lot of
I know you guys know I’m a fan of heavy
barbell curls and utilizing a cheat curl to
overload the eccentric, but we know that’s
only one mechanism of creating overload.
We know that there are a lot of other ways
to do that.
What I’m going to tell you here is, you’re
going to want to trade in that bar for this
bar if you’re looking for faster gains.
I’m going to tell you the reason for that,
because there is a very distinct reason for
that, but it’s going to require that you
don’t just do a chin-up because there are
some issues with a chin-up – my favorite
exercise – when it comes to bicep development.
There’s a way to change the chin-up if you
want to enhance or speed up that bicep development
and it requires a few modifications.
So, here’s what we do.
The first thing is, obviously, with a chin-up
we’re going with an underhand grip.
But we need to look at how wide that grip
needs to be and, more importantly, how wide
the grip is in relation to the elbows.
Anatomically we have something called the
‘carrying angle of the elbow’.
The carrying angle is in place to allow us
to carry something at our sides and not interfere
with the locomotion of the legs.
So, we know that the angle, if you look at
the upper arm, comes down and veers a little
bit to the outside.
So, if we have something in our hands it wouldn’t
hit the legs, as I’ve said.
Well, when we curl our arm up when we train
our biceps and bring our elbow into flexion
here, the same thing happens here.
The arm doesn’t go straight up, or even
It goes a little bit to the outside of the
So, what we want to do is be able to mimic
that so we can maximally target the biceps.
So, when we get to the bar and take an underhand
grip, we want to make sure the elbows are
more inward in relation to the hands.
Hands outside the elbows.
We can’t manipulate this.
Once we grab a bar it’s fixed.
We can’t change that.
If we had a dumbbell, we could change a dumbbell
in space as we curl it, but here we can’t.
So, we have to set it up that way.
The next thing we want to do is, we’ve talked
about this tip before, of involving the biceps
more by deactivating the forearms.
We can do that by bending back the wrists
a little bit.
Now, be careful when you do this.
You want to make sure you’re not just gripping
the outer fingers because that could lead
to some medial elbow pain that we’ve talked
about before.
So, you want to grip the bar, you just rotate
Just like this.
Grip it in the palm, grip it in the palm,
rotate backward, your hands are outside your
Now as you start to curl, this is where all
the difference is made.
When I curl up to the top here you don’t
want to collapse yourself down.
People talk about getting the chin over the
bar, but what that’s really referencing
is your chin higher than the bar.
Not necessarily over the bar this was because
when you close down that angle you take a
lot of the stress off the bicep and that’s
something that’s going to take away from
the effectiveness of what we’re trying to
do here.
We know if I took a dumbbell and curled it
all the way to the top, all the way to where
it was touching my shoulder here, I could
stay here for a hell of a lot longer than
I could if I backed it off 10 or 20 degrees,
kept more of an angle here.
And therefore, more stress from the force
of gravity downward onto that dumbbell, onto
my biceps, which is what we’re trying to
So why do we do the same thing here?
We want to keep that angle open.
So, as we come up to the top, we keep the
That distance is key.
That distance makes a huge difference in what
we’re going to get from this exercise.
So not closing down but keeping that distance.
The fourth thing I do is start to lean my
body back a little bit because the motion
is not even straight up and down, but it’s
Up, and towards it.
Lean back a little bit, come up, and toward
it, never closing that angle down anymore
than that.
But you’re basically curling your body.
If had a curl bar down here I’d be going
in an arc.
If I’m taking my body here with my fixed
hands, I have to arc my body.
So, it looks like this.
I’m down, in here, up, I come a little bit
Down and away, up and closer.
Sown and away, up and closer.
Just like that.
You can see it’s putting a number on those
Now why does this work so well?
We talked about an alternative mechanism to
We talked about eccentric muscle damage being
one of those options, but we also talked about
progressive overload.
You’ll be shocked at how much this will
overload your biceps in a novel, and unique
way because if you’re used to just curling
dumbbells or curling a barbell, you’re likely
not even getting as much stress on your biceps
as this is going to do.
If you weight 180lbs, some of it’s going
to be unweighted by your lats.
We know that, but a great deal of it is going
to be born by the biceps, especially after
you make these modifications.
That might equate to 120lb load and you’re
used to curling 100lbs on a curl but are unable
to curl a 120lb weight.
It’s the ability to manipulate your bodyweight
in space here that allows you to work with
those strength curves and how they adjust
along the path of this exercise that will
allow you to start performing this with a
heavier load.
And therefore start to see results you haven’t
seen from doing the other exercises that don’t
involve this.
The final point I’ll make on this is, as
a progressively overloaded exercise, what
you would do is add weight when able.
If you can do 10 or 12 or 14 of these without
a challenge, it’s time to start adding more
You guys know I’m a big fan of this, even
working up to 3 plates on a weighted chin.
The fact of the matter is, you need to make
sure you’re always challenging yourself.
But when you make these modifications, I promise
you, you’re going to see faster gains in
your biceps than you ever have before.
If you’ve found this video helpful leave
your comments and thumbs up below.
Let me know what else you want me to cover
and I’ll do my best to do that for you.
If you’re looking for step by step plans
that, at times, we incorporate bodyweight
as a resistance option because we know it’s
the best option for what we’re trying to
We work them all in with all our barbell and
dumbbell exercises as well.
They’re all over at
In the meantime, if you haven’t already,
please subscribe and turn on your notifications
so you never miss a video when we put one
All right, guys.
Talk to you again soon.


7 Exercises to Build Bigger Arms Without Heavy Weights

Anyone who wants to have bulky arms must not only treat the biceps well but also show the triceps some love. Your triceps muscles have three heads: the long head, the lateral head, and the medial head. When your triceps muscles are too tight, it limits your strength, power, and mobility. So keep in mind that you should give all those muscles a good stretch.

Most arms exercises involve lifting weights. However, if you don’t have any dumbbells at home, no worries! You can use canned goods, bags of rice, water bottles or heavy books for weights. 100-ounce laundry detergent jugs have handles and secure lids so that might be your best bet. Let’s start!

Other videos you might like:
19 Foods to Build Muscle and Gain Weight Faster
10 At-Home Exercises to Get Rid of Belly Fat In a Month
1-Minute Exercises to Improve Posture and Reduce Back Pain

Diamond push-up 0:54
Kickbacks 2:07
Chair dips 3:03
Close grip bench press 3:59
Inverted row 5:21
Arm rotations 6:03
Towel bicep curls 6:34

#biceps #bulkyarms #strongmuscles

Music by Epidemic Sound

– Any pushup is good for your triceps, but the diamond close-grip pushup variation is particularly challenging and effective. This exercise helps you naturally extend your arms while straightening your elbows. When you keep your elbows to the sides, you make your triceps muscles the primary movers instead of your shoulders and chest.
– If you managed diamond push-ups, kickbacks are going to seem like a piece of cake. Even though they’re easier, they also work all three heads of the triceps. It’s important that you keep the upper arm immobile during the exercise to get the full effect of the extension. If it seems too hard not to strain your elbow, try a lighter weight.
– Chair dips are an easier alternative to the regular dips you do at the gym. As you can see from the name, all the equipment you need for these is a chair. Dips let you work out targeted muscle groups, and as you lean on the chair, you put all the tension on the arms.
– The close grip bench press is a pretty unique exercise because it helps you build both muscle bulk and strength at the same time.
– You can do inverted row pretty much anywhere, all you need is something to grab onto. Lie flat on the ground, and get a grip on a sturdy chair, a coffee table, or some other object within your reach.
– Making circles with your arms, first small, then bigger every time, is a good way to build your biceps, triceps, and shoulders. Just like with the inverted row, the secret here is repetition.
– To do towel bicep curls, you’ll need a towel and also a heavy bag, so you can do it at home, work, or in a hotel room while traveling. Switch hands after 8 to 12 repetitions and perform three sets with each hand. It’s important that only your forearm is moving during this exercise, and the rest of your body stays still so that all the strain goes righto your biceps.

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What makes a hunk a hunk? Well, I normally
walk like a winner, my middle name is confidence,
and, let’s admit it, big biceps are definitely
important. If you look at yours and think
“I’ve got confidence, I guess” – no
worries. Here’s a set of exercises that
can help you bulk up your biceps as you work
out at home!
Anyone who wants to have bulky arms must not
only treat the biceps well, but also show
the triceps some love. Your triceps muscles
have three heads: the long head, the lateral
head and the medial head. When your triceps
muscles are too tight, it limits your strength,
power and mobility. As you exercise, you should
give all those muscles a good stretch. So
let’s start with that.
Diamond push-up
Any pushup is good for your triceps, but the
diamond close-grip pushup variation is particularly
challenging and effective.
Start by putting your hands on the mat under
your chest just like in any pushup exercise.
One major difference here is that you have
to put your hands in a diamond shape. For
that, spread your fingers and touch your thumbs
and index fingers. With some imagination,
it should look like a diamond between your
hands. As for your legs, you can either keep
them straight in a plank to make things harder,
or keep your knees on the floor to make it
somewhat easier. Keep your back flat, your
hips up, and your arms tucked in close to
the sides as you lower your body to the floor.
The goal is to touch the floor with your chin
or chest. It sounds hard, but you’ll get
there with practice. Once you get down, press
back up with your hands to repeat the exercise.
Do a total of 4 sets of 12 to 15 repetitions
and a 45-second rest between sets.
This exercise helps you naturally extend your
arms while straightening your elbows. When
you keep your elbows to the sides, you make
your triceps muscles the primary movers instead
of your shoulders and chest.
If you managed diamond push-ups, kickbacks
are going to seem like a piece of cake. Even
though they’re easier, they also work all
three heads of the triceps.
Start by setting your right foot on a step
or a platform, and rest your right forearm
on the thigh. This will help you support your
back. Take a weight with your left hand and
pull the elbow up. Stop at torso level and
extend the arm behind you. This is when you’ll
feel the triceps contractions. Put your forearm
down at 90 degrees. One set of this exercise
consists of 12 repetitions, and you should
do 1 to 3 sets for an effective workout. It’s
important that you keep the upper arm immobile
during the exercise to get the full effect
of the extension. If it seems too hard not
to strain your elbow, try a lighter weight.
Chair dips
Chair dips are an easier alternative to the
regular dips you do at the gym. As you can
see from the name, all the equipment you need
for these is a chair. Dips let you work out
targeted muscle groups, and as you lean on
the chair, you put all the tension on the
Sit on a chair with your hands outside of
the hips. Lift your body using your hand power,
and then lower down, bending the elbows until
they’re at 90 degrees. Your elbows should
point behind you and your shoulders should
be down, away from your ears. You can either
bend your knees to make things easier or extend
them out for more of a challenge. It’s important
that you keep your hips close to the chair
so you don’t strain your shoulders. Do 12
repetitions and 1 to 3 sets depending on how
you feel. If your shoulders start aching,
stop immediately.
Close grip bench press
The close grip bench press is a pretty unique
exercise because it helps you build both muscle
bulk and strength at the same time.
Take a barbell and lie down on a bench or
step holding it with your hands shoulder-width
apart. Bend the elbows and hold the barbell
over the ribcage. Your goal is to press the
barbell straight up, feeling the triceps contractions.
After 12 repetitions, take a rest for 45 seconds,
then do 2 more sets.
It’s important to give yourself a good break
between exercises when you’re trying to
increase muscular strength. But as you’re
working to increase arm size, don’t rest
too much. An interval of 45 seconds is what
you need to drive more blood into your muscles.
Okay now, enough for your triceps, let’s
give your biceps some attention. These muscles
have two heads, one short and one long. The
long head is more on the outside and the short
head is located on the inside. To make your
arms bulkier, you gotta figure out which of
the heads is more developed in your case and
work on improving the other one. Another muscle
you shouldn’t ignore is the brachialis.
You can find it under the long head of the
biceps, and when you give it some attention,
it can push up the biceps and make your arm
look wider. Here are some exercises that target
both the biceps and the brachialis.
Inverted row
You can do this exercise pretty much anywhere,
all you need is something to grab onto. Lie
flat on the ground, and get a grip on a sturdy
chair, a coffee table, or some other object
within your reach. As you grab onto its edge
with your hands, try to lift the upper part
of your body off the ground. Hold on like
that for a few seconds and then lower back
to the floor. Since you aren’t using weights
for this exercise, make it effective with
multiple repetitions. If you’re doing everything
correctly, you’ll feel your biceps working.
Do 3 sets of 12 repetitions or more, if you
can, with short breaks in between.
Arm rotations
This might sound too simple and basically
useless, but that’s wrong! Making circles
with your arms, first small, then bigger every
time, is a good way to build your biceps,
triceps, and shoulders. Just like with the
inverted row, the secret here is repetition.
You’ll start feeling some serious strain
in your muscles after two to three minutes
of making circles in each direction. And,
if you want to make things even harder, add
a resistance band!
Towel bicep curls
As the name suggests, you’ll need a towel
for this exercise, and also a heavy bag, so
you can do it at home, work, or in a hotel
room while traveling. Get a towel and slip
it through the top of your bag or backpack.
Grab it with your hands on both ends and lift
it. When you get to the top, rotate your arms
away from the body and hold it like that for
a couple seconds. Stuff your bag or backpack
with something heavy for extra resistance.
Concentration Curls with a Jug
Most biceps exercises involve lifting weights.
However, if you don’t have any dumbbells
at home, no worries! You can use canned goods,
bags of rice, water bottles or heavy books
for weights. 100-ounce (3 litres) laundry
detergent jugs have handles and secure lids
so that might be your best bet.
So, get yourself a jug and sit on a chair
or sofa. Set your feet apart. The fact that
you’re sitting down during this exercise
means you’re putting all the pressure on
your biceps muscle, and that’s just what
you need, right? So, hold the jug in your
right hand, and touch the inside of your right
thigh with your right elbow. Keep your arm
and wrist straight as they’re facing downward.
When it’s all set, start lifting the jug
from your ankle level and up to your chest
while exhaling. Once you lift the jug, hold
it like that for a few seconds to flex the
biceps and then let it down and exhale. Meanwhile,
your left hand can rest on your left knee.
Switch hands after 8 to 12 repetitions and
perform three sets with each hand. It’s
important that only your forearm is moving
during this exercise, and the rest of your
body stays still so that all the strain goes
righto your biceps. And because this exercise
gives your muscles a really hard time, it’s
a great one to finish the workout with.
Do you know any other effective biceps and
triceps exercises? Let me know down in the
comments! If you learned something new today,
then give this video a like and share it with
a friend. But – hey! – don’t go anywhere
just yet! We have over 2,000 cool videos for
you to check out. All you have to do is pick
the left or right video, click on it, and
enjoy! Stay on the Bright Side of life!


How to Get Bigger Arms FAST (4 Science-Based Tips)

One of the most frequent questions I get asked is “how to get bigger arms”. This is an important question since big arms (big biceps and big triceps) can dramatically improve your physique. However, at the same time, most people don’t realize that building bigger arms is no easy feat and is a much slower process than most people perceive it to be. Even if you choose all the right arm exercises and do all the right arm workouts, growing bigger arms can often seem painfully slow. However, if you’re serious about getting bigger arms, then luckily there are a few arm exercise strategies that research indicates are able to considerably speed up the process.

The first thing you’ll want to do is ensure you’re doing enough volume and enough arm exercises in general. Research has indicated that increase the volume dedicated to your arms can speed up growth. This can be easily done by adding an extra arm exercise to your routine or adding an extra set to your arm training every week, and gradually building up to 20+ weekly sets for the arms. This includes indirect work from compound movements. Then, once progress stagnates, reduce the volume of your biceps and triceps exercises for a while before repeating the process.

Next, you’ll want to prioritize arm development by moving your arm exercises to the beginning of your workout. Research has shown that prioritizing the arms in this way provides better results in terms of bigger biceps and bigger triceps, as opposed to performing your arm exercises last. So in a pull workout for example, move your biceps exercises before your back exercises to prioritize the arms more.

Next, you’ll want to focus on progressing your arm isolation exercises just as you would your main compound movements. Research indicates that progress with isolation exercises is a better indicator of muscle growth than progress with compound exercises. Meaning that you need to focus on progressing your arm isolation exercises week to week, as this will be more indicative of arm growth overtime.

Lastly, in order to best apply the previous tip, you’ll want to avoid switching up your arm exercises too frequently. This way you’ll be able to better track your progress with them overtime and get stronger with them week after week. Only once your progress plateaus or you get bored/demotivated of the same exercises should you consider switching it up.

As I say quite often, if you want to see the best results then it’s vital that you choose the right exercises and variations. But, even more importantly is that you implement and progress them correctly within your routine.

For an all-in-one step by step program that optimizes your workout and nutrition based on science, head on over to the link below to find out what science-based program is best for you:



Abdo Megahid
Instagram: @abdohmegahed

Club One Fitness

Training volume and arm growth:
Order of arm exercises:
Isolation exercises more indicative of growth:

[Music] if you’re like me the chances are one of the reasons you first started lifting weights was to build big powerful looking arms like in the movies and I wouldn’t blame you as the arms are one of the first body parts you notice on someone and could dramatically improve your physique but you’ve also probably come to the realization that building bigger arms is no easy feat and it’s a much slower process and most people perceive it to be even if you choose all the right exercises and do all the right workouts growing your arms can often seem painfully slow however if you’re serious about maximizing your arm growth then luckily there are a few exercise strategies that research indicates are able to considerably speed up the process and in this video that’s exactly what I’ll cover so that you can build bigger more powerful looking arms as fast as possible the first step you need to take is to ensure that you’re performing enough volume since we know that there’s a positive relationship between weekly volume and muscle growth so if you haven’t been seeing the results you’ve been hoping for in terms of your arm growth then increasing the amount of weekly sets you dedicate to your arm training would likely be the solution illustrating this a 20-19 paper on trained men compared the effects of performing 618 or 30 weekly sets for the biceps and triceps after eight weeks they found that there was a significant dose-response effect observed for biceps growth and total weekly sets with a similar trend seen with the triceps as well meaning that more volume did indeed lead to faster growth of the arms which multiple other studies have found as well now this doesn’t mean that you should wrap up your volume to do as many sets as possible every week but it does mean that gradually increasing your weekly volume for the arms can speed up growth for instance you can add a set per week to your existing arms exercises or add additional exercises to gradually build up to roughly 20 or more weekly sets for the biceps and triceps depending on how frequently you train them which includes the indirect work you get from compound exercises then once your progress stagnates reduce your volume back to what you were initially doing in order to mitigate the Teague and re sensitize your muscle for further growth when you repeat the process [Music] now although typically you want to perform your heavy compound exercises first in your workout if your goal is to prioritize arm development then you can and should move your arm exercises to the beginning of your workout this is because multiple studies have found a trend where lifters get better gains for exercises that are done early in the session for instance a 2010 paper from the journal strength and conditioning research compared the effects of performing compound exercises before arm isolation exercises versus doing the arm isolation exercises before the compound exercises in a workout after 12 weeks they found significantly greater triceps growth when the arm isolation exercises were done first and a similar trend was found for the biceps as well this finding was also replicated in another study which led researchers to conclude that if an exercise is important for individual training goals it should be performed at the beginning of the training session whether or not it’s a large or small muscle group exercise simply meaning that during your upper body workouts or push and pull workouts for example moving your arms exercises to the beginning of the workout can help prioritize and speed up the growth of your arms [Music] in addition to moving the order of your arm isolation exercises you want to also focus on progressing them week to week just as you would your compound exercises this is especially important for arm growth since this is indicated by the researchers in this 2017 paper that analyze the relationship between muscle growth and strength changes and performance on isolation movements seem to have a stronger relationship to changes in muscle size than changes in performance on compound movements do which is likely because they have less of a skill component to them than compound movements thus week to week you should be focusing on slowly increasing the number of reps you can do per set and or the amount of weight you can lift with your arm isolation exercises as a progression you make with them over time will likely be the result of increased arm growth [Music] now in order to best implement the previous tip and see the best results is vital that you avoid frequently changing up your designated are on mice elation exercises the idea that you have to confuse or shock your muscles into growth by subjecting them to new stimuli and new exercises every single week just isn’t a very good approach and there’s very little validity to it the key to building muscle isn’t merely changing the types of stimuli every week but increasing it by forcing them to do a little more week after week so instead you want to pick the right set of our methylation exercises which I show how to do in some of my previous arm videos and then stick to those same exercises week after week with a focus on getting stronger with them as previously discussed this way you’ll be able to more consistently track your progress with them and over time you’ll be miles ahead of the average gym goer trying to continually confuse his muscles without actually making any solid progress but all in all properly implement the tips I previously mentioned and they guarantee you’ll start to notice major changes in your arm growth in no time so to sum the video up here are the main points to keep in mind I do also just want to mention kind of as a precaution is that if you’re a beginner and just starting out in the gym then isolation exercises especially for the arms should really be just an afterthought your main focus when starting out in the gym needs to be on progressing and mastering the main compound movements as these exercises are what’s gonna provide the most bang for your buck and then as you’re progressing get more experience in the gym as when you can then start adding an additional isolation exercises in order to stimulate further growth and if you’re looking for an all-in-one evidence-based program that applies these principles and lays everything out for you such that you can build muscle and lose fat as efficiently as possible from your starting point then what you can do is simply head on over to built with science comm and take my starting point analysis quiz I have up in order to discover what program and what approach is best for you anyways if you haven’t already I’d really appreciate it follow on my end I post a lot of informative content and additional workouts on there which I think a lot of you will find useful and lastly if you enjoyed this video then please don’t forget to give it a like leave a comment down below subscribe to my channel if you haven’t already and turn on notifications from my channel as well just to be sure that you don’t miss out on any upcoming content thank you so much everyone for your overwhelming support I really do appreciate it I’ll see you next time [Music]


6 BEST Biceps Exercises (DON’T SKIP THESE!!)

When it comes to picking the best biceps exercises, we need to look at which ones compliment the functions of the biceps best. In this video, I am going to pick what I feel are the 6 best exercises to grow bigger biceps and as always, I am going to provide the science behind why these 6 exercises should be included in your biceps training,

First up, we have the Barbell Cheat Curl, which I have said in the past, is great for growing big biceps. We know that our biceps are stronger eccentrically than they are concentrically which means we utilize more weight than the standard Barbell Curl. So to take advantage of this, we cheat the barbell up and slowly lower the bar back down. It is worth noting, however, that I’m not just heaving the bar up; I’m still in control of the weight on its way up. Imagine a vertical line behind your body – when you bring the bar up, you do not want your body moving past that imaginary line.

Next, we have a biceps exercise that I consider one of the best for growing bigger arms: the Chin-up. Like the cheat curl, the chin-up provides an opportunity to take advantage of the eccentric portion of the lift and the addition of progressive overload. In the eccentric portion of the lift, I like to lean back from the bar a bit in order to accentuate the stretch on the biceps. The scalability of this incredible biceps exercise allows us to start off using nothing but our own bodyweight, but as our biceps get stronger, we can start adding weight as well.

To get bigger biceps, we can’t ignore the brachialis. What I feel is the best biceps exercise to train this muscle is the Cross-Body Hammer Curl. We know that one of the functions of the biceps is supination of the forearms; to take minimize biceps activation and preferentially target the brachialis, we pronate the forearms and bring the dumbbell up and across the body. Remember to keep the movement slow in order to best active the more predominately slow-twitch muscle fibers of the brachialis. Targeting the brachialis will create wider biceps to help fill out those shirt sleeves.

I can’t make a list of the best biceps exercises without mentioning the DB Banded Curl. This variation of the classic DB Curl takes advantage of overlapping strength curves that come from the DB Curl as well as a Banded Curl. The classic overload of the concentric portion of the curl has a strength curve of being easiest at the bottom, hardest in the middle, and easier again at the top. With the band, the curve starts easy and becomes most difficult at the top. By combining the two, we can fill in the gap that allows for continued tension from the middle and all the way to the top. The complimenting strength curves is why I consider this one of the best exercises for the biceps.

To maximize biceps growth, we need to focus not only on the midrange (hardest portion) of the curl, but both the stretched and contracted positions of the movement. This is where the Incline Stretch Curl comes in. This biceps exercise utilizes the incline setup to take the arm and put it behind your body into extension, creating stretch. By pronating the forearms at the bottom, we gain further stretch. By consciously contracting the triceps at the bottom portion as well, we get a reflexive relaxation of the biceps to enhance the stretch even further.

As I mentioned previously, to maximize biceps development, we need to focus on the extreme ends of the range of motion of the curl. The Incline Waiter Curl (a combination of a Waiter Curl and a Spider Curl) allows us place tension in the contracted portion of the biceps in a way that isn’t matched by the other exercises mentioned in this list. The Waiter Curl allows us to reach peak contraction, but the Spider Curl position allows for a greater range of motion as the dumbbell isn’t obstructed by our legs. This is one of the best biceps exercises that you definitely do not want to overlook.

There you have it, the 6 best biceps exercises to get bigger biceps. Remember, everyone has different strengths and weaknesses in their training and I am providing you with, what I feel, are the best biceps exercises to cover them all.

If you are looking for a science based step-by-step workout plan that helps you to build muscle by making exercise selection based on science, anatomy, and biomechanics; click the link below to check out the the ATHLEAN-X Training System. By putting the science back in strength, you can increase the speed of your gains and continue seeing them for years to come.

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one subtractive cavaliere today we’re going to cover the six best bicep exercises that’s right six not the only two because I don’t since when do we live in a world where we’re forced to choose just two of anything abundance is the rule of the day here however that being said six is going to cut it because what we want to do is select the bicep exercises that fill in all the gaps and actually put the science behind the selection of those exercises to make sure that you’re not missing out in any of the areas that you can use more help so let’s start breaking them down here guys one by one so when it comes to the bicep exercises guys the number one you have to start with always is a version of a barbell curl I said a version of a barbell curl because the standard barbell curl is something we can actually get the benefits of in other ways I’m going to show you how to actually take that to another level but the cheat curl is one that I’ve been preaching here for a very long time because of the benefits it provides us how is it different well what you see here is that I’m allowing a little bit of momentum to help me to get the weight up but only if you’re using weight that’s heavier than you’re used to potentially using and a regular performed barbell curl in other words what you can concentric ly lift we’re gonna take care of that again I said that in a different exercise here we want to take advantage of the fact that our muscles are stronger eccentric ly than they are concentric ly so we can get that way up via a little bit of a cheat then we can overload the eccentric which is a known stimulus for hypertrophy now keep in mind when I go up into this sort of cheat portion here I’m making sure not to break the vertical what I mean by that is I have this imaginary vertical line behind my body I’m not breaking through it and actually leaning backwards through it because I’m taking away a lot of the work and the biceps in order to do that and now at this point simply just heaving the weight you’ve got to be able to stop that momentum at vertical and let the biceps do the work and from there of course slowly lower the barbell down to put that eccentric overload on the biceps our next up is an exercise that also allows us to do what the barbell curl does and that’s progressively overload but it does so in the form of our own bodyweight and this is the chin up certainly the best bicep exercise you can do with your own body weight but it’s actually one of the exercises period because we can add additional weight if we want to to continue to progressively overload the exercise but more importantly here this exercise trains ourselves to utilize the biceps to not just pull ourselves up to the bar but also to control that descent it’s another east centrically overloaded exercise as I get closer to the bar towards the top of the exercise you can see the engagement here of the biceps and as I go down I can actually lean back just a little bit to accentuate that stretch to once again make sure that I’m getting those eccentric benefits usually the exercise itself and it’s fewer body weight form is damn challenging for most people but if you need be you have that option to add more weight to keep the gains coming so there you have it guys there are two exercises for building big biceps you don’t need to watch the rest of the video if you believe in that there’s a reason why there are other things that we’re going to show here and your gains will benefit from watching it I promise so let’s talk about the next one it’s the dumbbell cross body curl and this is going to provide benefits that are different and unique to this exercise that weren’t provided from the first two even though I love those first two exercises what we’re going to do here is are going to be able to hit the brachialis more effectively because of the positioning of the dumbbell during this exercise the pronated grip here during the exercise is going to allow us to take away one of the functions that the biceps provides which is supination of that forearm and by doing so we’re still getting the elbow flexion component of any curl and that’s gonna be driven more effectively especially if done at slower speeds by the brachialis and there’s no reason to avoid brachialis development if you want to build your overall upper arms eyes we know that building up the brachialis will thicken the arms wide on the mountain the short sleeves and also contribute to the overall mass of the upper arm because it lies underneath the biceps so no reason to cut ourselves it’s just two guys include this one as well I promise you you’re gonna be happy you did I’m sorry I mentioned that there’s other ways that we can curl and there’s actually ways we can accentuate the normal curl and that is with this banded dumbbell curl so the dumbbell curl gives us the opportunity to do the more strict standard version of the curl where the overload is really focused on the concentric portion of the live but the additional bands here is going to apply a different strength curve we know that when we do a regular curl the strength curve looks something like this it’s a little bit easier in the beginning hardest here in the middle and then a little easier again as we get towards the top when we use a band the curve changes dramatically it starts out pretty easy because there’s very little tension on the band and it continues to ramp up as we go all the way up to the top it gets to its most tension because the band is stretched to its greatest length so if we can overlap the two we can fill in the gaps we don’t have to have that leveling out and drop off in the middle we can continue to keep that going because the band will provide that for us and that’s exactly what we’re doing here so again when you want to say that we’re limited in just a couple exercises how are you filling in the gaps of this you’re not and again I’m not saying you need to do all of these in every workout but this should certainly make its way into some portion of your overall biceps training approach alright moving on if you’re going to build your biceps up you have to respect the fact that you don’t want to just focus on the sweet spot in other words the mid-range of all the exercises you’re performing because we also want to apply tension to whatever muscle we’re trying to build in the other ranges of motion the other portions of the overall range of motion meaning in the area where the biceps is going to be most lengthened or stretched in the area where the biceps are going to be most shortened or in the contracted position my choice for that stretched position here is the incline dumbbell curl but I call this the incline stretch curl because there’s a couple things we can do to make it even more effective for that goal obviously you’re going to use lighter weights here because you’re placing your biceps in this stretched position and they’re gonna be weaker anyway but you want to take it to the next level by applying a deeper stretch and you can do that by simply pronating the forearms at the bottom of the curl now remember the incline setup itself is going to take your arm and put it back behind your body into extension and if we realize the full capability of the bicep is not just to supinate and flex the elbow here but to also flex the shoulder then taking that shoulder down into extension is something that we want to do and add in the additional pronation takes care of that second component as well the third thing we can do here is we can actually consciously contract the triceps and I’ve shared this tip before when we do that we’re going to get a reflexive relaxation of the biceps that’s going to enhance that stretch even further you perform your curls out of here with the main focus being I want to provide this tension to the bicep in this elongated position and it provides yet another unique benefit that the other exercises simply don’t and last but not least guys again it’s worth the wait cutting yourself off at a couple of other big exercises while I love them.again it would not have given you the benefit of this exercise and this is a keeper I talked about how you want to make sure that you take that bicep and apply tension in that stress position but you also have to apply in the contracted position and the best way to do that is with one of these exercises I actually showed you the spider curl in the past and how getting our arms out in front of our body actually allows for that shoulder flexion for that super nation for that elbow flexion then I showed you this exercise and actually Jesse fell in love with this exercise so much that he did just this exercise for 30 days and actually saw benefits from it and this was look Tom Bell waiter curl and keeping your dumbbell in this position here with the dumbbell facing flat up towards the ceiling actually allowed us to get that peak contraction of the biceps and of you have tried it you already probably seen that for yourself but guess what again always worth the wait here you can combine the position of the spider curl with the execution of the waiter curl and get an insane bicep exercise which is what I’m doing here it actually frees the dumbbell up to travel more freely to the top without the legs getting in the way and not having to compromise the benefit that the exercise provides in the first place which is that overload in that peak contracted state again worth the wait here guys and another reason why you need to sort of look beyond just two exercises when you’re trying to figure out what exercise to use for your biceps because they all serve a purpose in this case here scientifically they all serve a specific purpose and our overall training approach so they have a guy’s six exercises my super six if you will for training your biceps and like I said guys so many times in this video I don’t think you have to limit yourself to two now could you get results by doing just two exercise could you grow your biceps of course you can actually grow your biceps really really well with just the damn chin up but the purpose here is to make you more aware of your own strengths and weaknesses find out the areas that you can strengthen and apply exercises that help you to do that specific thing if you your overall biceps growth in this case is going to benefit your overall training will benefit from taking that approach to all the rest of your workouts if you’re looking for complete workouts guys you can get them over at step-by-step I lay them all out for you day by day making sure that we always apply the science and selections of what we do if you haven’t already guys make sure you click Subscribe and turn your notifications so you never miss a new video when we put one out and also guys make sure you leave your comments below let me know if I’m going to cover and I’ll do my best to do that for you in the days and weeks ahead alright see you soon 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The PERFECT Biceps Workout (Sets and Reps Included)

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The perfect biceps workout should consist of exercises that not only hit the long and short head but also the brachialis, a totally separate muscle. In addition, it must put the biceps through its full range of motion and utilize both the flexion of the elbow and the supination of the hand. That said, even that won’t complete your biceps workout! In order to round out your biceps you need to also include techniques that create unique stresses on the muscle giving it no choice but respond. That is what we do in this video.

If you look at the main exercises that people do in their biceps workouts you will see a lot of curls. After all, a major function of the biceps is to flex the elbow.

This is a problem when it comes to complete biceps development your biceps likely get plenty of activation during your back workout so in order to take your development to another level you need to include unique methods of stimulation. Just because you are going through a full range of motion on the exercises that you are doing and performing the major roles of the muscle 9elbow flexion and hand supination) it does not mean that you are giving the muscle sufficient stimulus to force growth. We all know guys who can do tons of pull ups and heavy rows but don’t have the greatest bicep development.

The solution to this problem is to not forego the popular mass building exercises, those are still the foundation of our training, but we also need to add specialization exercises and techniques. With that said, here what the perfect biceps workout would look like:

Cheat Curls – To Failure immediately into
Barbell Drag Curl – To Failure

Perform for 3 Sets

Weighted Chins – To Failure immediately into
Pulsed Contraction Chin Curls – To Failure

Perform for 3 Sets

Incline Dumbbell Curls – 3 sets to failure (Utilize the stretch reflex of the triceps technique)

Dumbbell Curl Trifecta – 2 sets of 8 on each arm for each exercise
– Cross supination (Emphasizes the long head of the biceps)
– Cross pronation (Emphasizes the brachialis )
– No Money curls (Emphasizes the short head of the biceps)

When you put this together in as I’m suggesting here, you not only now hit the biceps through it’s full range of motion but you hit every area of the biceps as well and in a fashion they’re not likely grown accustom to. Advanced techniques allows for a more intense sets which are obviously more taxing pair that with the difficult compound lifts and you have an excellent workout.

This is just one example of how to apply science to your training. If you want to train like an athlete you want to put science back in every workout you do. You can do that with the ATHLEAN-X Training Programs available at and get started right away on building a ripped, muscular, athletic body.

For more biceps workout videos be sure to subscribe to our channel here on youtube at and don’t forget to turn on notifications so you never miss one.
What’s up, guys?
Jeff Cavaliere,
Today I’m going to put together what I would
call the perfect bicep workout.
Continuing the series.
We’re going to put heavy science into what
we do, as we always do.
As a matter of fact, we’re going to break
out, as always, the muscle markers to show
you why this becomes a perfect bicep workout.
In order to be called that, I feel there are
six requirements that we have to make sure
we nail to be sure we’re covering all aspects
of bicep training.
So, let’s get through those one by one.
We’re going to use these muscle markers
to help us do that.
Right off the bat, we understand that the
bicep is a two-headed muscle.
That means we a shorter head here and a longhead,
which is the inner bicep and the outer bicep.
There’s more to it than that.
First of all, the muscle marker helps us determine
where that is.
You can see on bicep here, right about here,
how the bicep turns a corner and comes up
If you follow that line you can see a little
bit of that split.
So, if I were to draw it out I would follow
this line here.
So, what we have to do is understand that
there are ways to hit the shorthead of the
bicep a bit more preferentially.
That is because the attachment is different
than the longhead.
The longhead has an attachment in the shoulder
which enables us to do some different things
to influence it over the shorthead.
Not isolate, but influence.
Again, I would trace that out by going down,
right along here, and around, and up right
Again, this has its attachment up in the shoulder.
In general, we’ve said if we want to train
the longhead of the bicep we could do two
Number one: we could take it into more of
a stretch by bringing our arm back behind
our body in exercises like a drag curl, like
you see here.
Or we could use rotation, a different function
of the shoulder, to allow us to work either
the short or longhead more.
That is because when we have the outer portion
of our bicep more visible to you in the mirror,
you’ll be working more of the longhead of
the bicep.
Whereas if we were doing exercises here, the
no money curl, where you can see more of the
inside of my biceps, we would be favoring
the shorthead.
We’re going to do that, but we also have
to talk about the functions of the bicep because
in order to have a complete, perfect bicep
workout we have to acknowledge the different
functions of the bicep.
So, we know it’s an elbow flexor, right?
That’s obvious.
But we should also know that it’s a supinator.
The reason why it supinates the forearm is
because of its connection.
All you have to do is take your finger and
run it right off the bottom of your bicep.
You should feel a big, thick tendon right
in here.
If you follow that tendon – you can grab
it – follow it all the way around, it inserts
all the way down here into the radius.
So, if I were to put a mark right there, we’ll
call that ‘number one’.
The first thing is to supinate that forearm.
The second thing, as we talked about, was
to bend the elbow, or flex the elbow.
So, we could put a number two right here.
Then number three, we know is to get a full
contraction of the bicep, we know that because
it crosses the shoulder, it can flex the shoulder.
So, we would put a three up here.
But we know if we want to get the most out
of the biceps, we’re going to want to have
certain exercises that are going to do all
They’re going to have supination, elbow
flexion, and shoulder flexion.
Not just that, potentially put all these in
proper alignment with each other so the line
of pull is optimal.
If I take a forearm that’s pronated, we
should see that the one and two aren’t lined
Whereas if I supinate it here, you can now
see that the one, the two, and three can potentially
work together.
We’re going to do that with certain exercises
as well.
The next thing we’re going to do is realize
that different exercises influence and have
an effect on the strength curve of the biceps.
Meaning, certain exercises can influence a
stronger contraction.
Either in the beginning, middle, or end of
the biceps’ range of motion.
I’m going to use my forearm here as a whiteboard
– first time ever – with the muscle markers.
We know if we do a regular barbell curl, as
you see me doing here, that the strength curve
is pretty easy in the beginning, it gets most
difficult in the middle, and it gets easiest
at the end.
Just like if I were to get into this position
in a curl, that’s the most difficult part.
But this is pretty simple.
Well, we also know that we can take a band
– a resistance band – and do curls.
It wouldn’t be that difficult in the beginning,
but it would start to get hard, and be most
difficult at the end because we know when
the bands are maximally stretched that will
cause peak tension.
But we also know that certain exercises – like
you see me doing here, the incline curl – would
make the exercise most difficult in the early
portion of the range of motion.
So, it peaks high, and then it drops off.
You can see what I’ve accomplished here
with the right selection of exercises that
we’re going to put into the perfect workout.
We’re going to have the representation of
the most tension being directed to the biceps
in the beginning, middle, and the end, across
the entire workout.
Which is something we want to strive for.
What else do we have?
Guys, we know that there’s another muscle
here that’s not the bicep, but it’s called
the brachialis.
You can see I’ve already outlined the bicep
muscle here.
That leaves me with this area here.
That’s not the bicep, guys.
That’s actually the brachialis.
I’ve talked about this in another video.
The brachialis is very influential in terms
of the width of your overall bicep when viewed
from the front because it has a critical role
it plays along with your biceps.
We want to make sure we’re choosing exercises
that influence that while we can.
We’re going to do that, too.
Then we have to acknowledge two other things,
We’re going to incorporate these into the
workouts, too.
We know that there is some limitation on which
exercises we can do with the biceps because
we’re talking about a hinge joint.
While it does cross the shoulder and the longhead,
the hinge joint is going to ultimately make
everything we do look like some variation
of a curl.
No matter what we do.
So, you really have to rely on intensity techniques
more than any other muscle group to heighten
the overall intensity and effect of the workout.
We’re going to do that, and I’ll show
you many of them that you can incorporate
right away into those.
Finally, you never forget the big exercises.
Just like we did when we did the chest workout.
We still did the bench-press, we still did
the dips, but we have to accept that they
have limitations.
If you can take those limitations and plug
them in with other exercises within the workout,
now you have the perfect workout.
With that said, guys, it’s time we actually
put this all together and look at what the
perfect bicep looks like rep by rep, exercise
by exercise.
You ready?
So, we start the perfect bicep workout off
with the big exercise, like I said.
This is a different variation though.
It’s a cheat curl, and it’s not just a
cheat curl.
It goes into a drop set for a barbell drag
Let me explain.
When we start with a cheat curl we’re giving
ourselves an opportunity to create great overload.
That’s why these big exercises work so well.
Not just overload, but a great eccentric overload
because we’re cheating a bit through the
When we do that, we’ve also setup a bit
of a mechanical drop set.
So, it’s not just a regular drop set, but
we know that we can take the same weight we’ve
just used, and by shortening that moment arm
by taking our elbows from this position out
in front of our body, back here into a drag
curl we’re still able to keep the reps coming.
By doing that, remember, the position of the
elbow is back behind the body and we’re
achieving another one of our goals.
That is to now hit the longhead a bit more
So, in that first combo we take the first
exercise to failure, immediately go into the
second portion of it – the drag curl – and
take that to failure as well.
Rest and then come back and try to do three
total sets.
We move onto the next combo here and it’s
another one of those heavy exercises that
gives us the option to overload the biceps.
Probably my favorite of all time.
I’ve talked about it before.
It’s the weighted chin-up.
Again, it’s not just doing that.
It’s doing something else that’s very
We’ve already talked about how it’s hitting
all three functions of the bicep.
We know that in order to grab the bar and
pull we’re going to be flexing the elbow.
We also know that in order to get into this
chin-up position we have to have a supinated
So, we’re getting there and having that
action of the bicep as well.
We also get the action at the shoulder.
The one that helps us get the peak contraction
of the biceps because we have our arm out
in front of our body to grab the bar.
So, we’re hitting all three functions.
That’s good.
What we can do is load it up here – I’ve
got 90lbs, I’m doing heavy, maybe four,
or five, or six reps.
I take it to failure and I immediately strip
the weight off and go into a drop set.
Now we jump back up.
We talked about intensity techniques.
We could do that here as well.
This is the peak contraction chin-up.
What we’re doing here is using this as a
burnout to the previous set, where we’re
only going to focus on repping out in that
final, contracted state of the biceps.
We know that we already have all three components
in place.
So, let’s linger there and do as many as
we can to failure.
Again, an intensity technique that takes the
normal training to another level because we
realize that we’re limited by options for
the bicep training.
While we’re talking about limitations, remember
when I told you that the benefits of those
big exercises like the barbell curl, and the
weighted chin-up can’t be ignored, and we
have to include them?
Well, we also have to be willing to accept
that there are some limitations.
To me, that’s the fact that in both exercises
there’s no active supination being resisted.
Meaning, in both exercises I’m isometrically
grabbing in a supinated position, but I’m
not going through the act of supination against
Which means, we have to address that.
We can do that with the exercise I’m going
to show you here, called the banded dumbbell
What’s even better is, I don’t have to
stop there.
We can take advantage of this right here.
Those strength curves.
Remember when I drew on my forearm like a
We can do that again.
We can take the dumbbell curl that peaks and
then dives off, and we can add a band to it
that picks up right where it dies off and
it continues.
We can have the benefit of having an exercise
that’s more difficult, place some more tension
on the biceps throughout the range of motion.
So, here’s what we do: we grab a band, we
grab the dumbbells, and we curl them together.
I’ve demonstrated this for you here before.
It’s an amazing exercise.
If you haven’t tried it, you’re going
to want to do it.
If you do this perfect workout you’re going
to be doing it.
You’re going to be doing it three sets to
Again, I don’t know how much that is, but
you’re not going to want to go and grab
lightweights here.
You’re going to want to grab something that
will make you fail in the 10 to 12 rep range,
and back off a little bit from there, realizing
that now adding the band to this will make
this exercise more difficult.
Of course, we’re wouldn’t want to leave
one-third of that range of motion unaddressed.
We can choose an exercise that is going to
impact and overload that front side.
That beginning portion of the range of motion,
to compliment this entire sequence.
We can do that with the incline dumbbell curl.
One thing I want you to notice here is it’s
not just serving one purpose.
Now, because of the position of the arm back
behind the body, we’ve just placed a little
more stress on the longhead of the bicep because
it’s on more stretch.
Now, we can take that even further with another
intensity technique, like I’ve mentioned
all along here.
That is actively contracting the triceps because
we know when we do that we can antagonistically
shut off, or at least allow for a greater
stretch of the biceps.
Therefore, a stronger contraction coming out
of the bottom of the dumbbell curl.
So, you do three more sets of this until failure
and move onto the last combo, so we can round
out this entire workout.
So, we wrap it all up here with our dumbbell
bicep curl combo.
It’s a trifecta.
It’s three exercises and it’s going to
do three different things for us.
Number one: we keep the set going.
So, we’re definitely going to have intensification
of what we normally do with a straight 12
reps and be done.
Number two: we’re going to work the rotation
of the shoulder to take advantage of what
we talked about in the very beginning, whether
we’re going to more heavily influence the
longhead or shorthead of the biceps by what
we’re looking at.
Finally, we’re going to hit that all-important
brachialis that we haven’t addressed yet.
The first thing we do is the supinated cross-body
You can see as I supinate and come across
the body, what are we looking square at right
The longhead, the outer head of the bicep.
You can feel that contraction as you squeeze
and supinate, right here, how it’s more
heavily influencing that outer portion of
the bicep.
What we do now is, we don’t stop there.
Instead we go for our second rep and now we
pronate and lift up this way.
When we pronate we’ve taken away the one
action of the bicep.
Which now shifts the load to the elbow flexor,
which is the brachialis.
Of course, we can feel that right here more
than ever.
Now, we do that, and we don’t stop there.
We want to intensify this and make it more
We now want to take the opposite rotation
of the shoulder.
Instead of coming and rotating in, now we
rotate out.
External rotation of the shoulder, but it
does something else.
What is it doing?
It’s squarely revealing the inner head of
the bicep, which is the shorthead.
You can feel that contraction more on the
inside here.
Again, not isolating, but influencing.
You can feel that here.
So now, you take it up and alternate these
positions from one to the other, and to the
So, 24 total reps.
You do this two times, guys.
I promise it’s the perfect way to finish
out the workout.
more importantly, we’ve addresses every
one of the concerns that we had in the beginning
to make sure we can call this the perfect
bicep workout.
So, there you have it, guys.
There’s a workout that I want you to try.
You should feel your biceps like never before
because we’ve addressed every, single component
of bicep training, all in one selection of
That’s the thing.
You don’t have to sit here and bang out
your workouts for hours and hours at a time.
If you choose the right exercises and apply
the right techniques you can get a hell of
a lot from your workouts in a much shorter
period of time.
That’s what we always stress here at ATHLEANX.
And of course, we always put the science back
in strength to do so.
If you’re looking for a complete program,
head to and get one of our ATHLEANX
training programs.
In the meantime, if you like the muscle marker
videos, as always, make sure you let me know.
Leave your comments and thumbs up below.
If you haven’t already, subscribe and turn
on your notifications so you never miss one
of our videos here.
Especially as we cover more of these perfect
workouts in these series.
All right, guys.
I’ll talk to you again soon.
See you.