Video instructions and help with filling out and completing How Form 944 Pr Arent

Instructions and Help about How Form 944 Pr Arent

What's up guys jeff cavaliere athleanx.com so you're having trouble building your biceps and you've come to me in my video I think I can help you I'm not really sure but I think I can help you guys I gotta be honest with you here that's the joke because honestly when I was younger my biceps were my biggest trouble spot I did not have big arms it was through my my perseverance and wanted to build bigger biceps and I made a whole hell of a lot of mistakes but I ultimately wound up being able to build decent size arms because of that so what I want to do is help you today I know why yours aren't growing and I'm gonna help you to fix that so firstly when we get into the different aspects of training your biceps I like to think that there are sort of mechanical things that you're doing wrong like 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 actually made a video on that I'm gonna link that right here show you what it looks like and then link it again at the end of the video because I want you to see that I cover five mechanical flaws that you're making and you're gonna want to see that but today I'm going to tell you that the two things that you're probably doing wrong that are definitely holding back the sides of your arms again I know because I've witnessed this myself firsthand is your training frequency and secondly your lack of variation of bicep training techniques first of all as far as the training frequency goes guys you have to understand that the biceps are pretty limited in terms of their function they supinate the forearm here like this and you can actually see the bicep will activate just by doing that most importantly they flex the elbow okay 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 and they also have the ability to get a little bit of shoulder flexion because the long head's attachment up into the top here of the glenohumeral joint so we can get a little bit of that too because of that you have to realize that anytime you're bending your elbow in any exercise you do on your pull day any back exercise chin ups rows inverted one arm rows anything you're doing you're working your biceps and your biceps are an incredibly small muscle believe it or not only occupying a very small portion of the anterior side of your arm that too much volume here and too many times hitting them in a week is going to be too much and a lot of times guys if you're training like a push-pull leg system you're training maybe each each function twice a week if you throw any direct bicep working on top of that you are really truly hitting your biceps three times in that week and you're not giving them enough time to recuperate it's not about protein synthesis every 48 hours it's about literally giving that muscle group a chance to recover and get back to being able to be stimulated again in a meaningful way not to just coast through another half-ass workout but in a meaningful way that leads to progressive overload and that is where we sort of jump off into the second point and we're talking about progressive overload guys again go back to the function of the biceps they're limitation and 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 and two in terms of the fact that they look completely different 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 movement that the 3-dimensional ball and socket joint provides the hinge joint of the elbow dramatically limits our options to a lot of different curls period so you're curling with dumbbells you're curling with a barbell you're curling with a concentration curl you're curling with a slider curl you're freaking curling no matter what you're doing guys you're curling the thought that you can simply just 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 and not to mention the fact that most of our bicep exercises are pretty limited in terms of the ability that we have to continue to add weight to them ask yourself the last time that you've actually increased the amount of weight that you've used on dumbbell curls if you have how much have you really increased so progressive overload and overload in and of itself is pretty difficult to achieve you need to do something dramatically different and that is very the way and you're doing your curls so let me show you a few different ways you can do that the first thing I like to cover here is what I call sliced reps now I take a weight that I can normally use for 15 reps and I perform a curl all the way at the top and when I come down I drop down 1/9 of the way now you don't have to get out your your compass you're going the honor to figure out what that is literally just drop it estimated 1/9 of the way you come back up to the top and contract then.