Table of Contents:
I did 100 Bicep Curls everyday for 30 Days | RESULTS
Video taken from the channel: Laurie Shaw
Get Big Biceps (AVOID THESE 5 MISTAKES!)
Video taken from the channel: ATHLEAN-X™
How to Get Bigger Biceps (5 Mistakes You’re Probably Making)
Video taken from the channel: Jeremy Ethier
Stop Doing Dumbbell Bicep Curls Like This!
Video taken from the channel: ATHLEAN-X™
Biceps Curls for Beginners
Video taken from the channel: Bowflex
How to Do a Dumbbell Biceps Curl | Arm Workout
Video taken from the channel: Howcast
The ONLY Way You Should Be Doing Dumbbell Bicep Curls!
Video taken from the channel: Mind Pump TV
Curls work the biceps muscles at the front of the upper arm, and also the muscles of the lower arm—the brachialis, and brachioradialis. You use these muscles anytime you pick something up, which is common throughout daily life. Doing the arm curl, you build strength and learn to use your arm muscles correctly, bracing with your core muscles.Bend your elbow, pulling your hand (s) towards your shoulder slowly and with control.
Your upper arm and wrist should stay still; only move your forearm from the elbow joint. Curl all.Full Body Strength Workout: Warm up for about 2-3 minutes then, do between 10-15 of each of the following moves: Squat To Bicep Curl Bicep Curl Side To Side Squat Swing Plank To Upright Row Tricep Dips Single Arm Row (10 each arm) Russian Twist.Hammer curls are an excellent way to strengthen your biceps and forearms while controlling the”outer mind” of their biceps. As you reduce your arms, then the wrist and elbows resemble a hammer, so the title. (The more you understand, correct?) Hold a pair of dumbbells using a neutral grip so that your palms are facing each other.
Performing biceps curls Follow these steps to perform this exercise: Hold a dumbbell in each hand and stand with your feet as wide apart as your hips. Let your.So after you have worked your biceps with other exercises and heavier weights, you can add a few sets of drag curls to really isolate and pump up the biceps. For example: Standing Barbell curls 3 x 10 Preacher curls 3 x 10 Dumbbell drag curls 3 x 12. Also check: The Complete Biceps Training Guide – What, Why and How.
3 Rep Ranges for Bigger.Biceps have some real jobs to do, so it’s good to keep them strong. “Bit biceps curls are an isolated movement and doing them too often – and forgetting other complex moves, like push-ups – could lead to painful imbalances, poor posture and shoulder pain.Hlwo guys iss video me mai aapko btaunga ki kaise aap shii form me biceps curls lgaa skte hoo bina v kisi problm k tho iss video ko last tkk jrur dekhiyega guys aur aise hii support krte rhiye.Muscles Worked Biceps. Primarily, drag curls work the biceps which is a two-headed (long and short head) muscle located on the front of the upper arm. Both heads help to lift the forearm and the long (outer) head actually has a minor role in function at the shoulder since it crosses the joint.
HOW TO DO A BICEP CURL 1. Start with a dumbbell in each hand, arms down and palms facing your body. 2.To do the Seated Same-Time Biceps Curl: Sit at the end of a workout bench. Hold two dumbbells down at your sides using an underhand grip (palms facing forward).
If you find yourself leaning back, you’re probably using dumbbells that are too heavy.How to do Bicep Curls Stand upright and hold a pair of dumbbells (weighing about 20-40 lbs) at arm’s length in front of your thighs. Keeping the elbows near your body, rotate the palms to assume a supinated grip. Contract your biceps and curl the dumbbells, while keeping your upper arms stationary.
The barbell curl is the most popular biceps exercise, and with a good reason – it works the biceps nicely and builds mass. The question is: can the curl be modified to hit the biceps better? The answer is yes, there is a modification of the standard curl that can maximize your efforts and really work the biceps harder – the drag curl.In this post you will find how to do incline bench dumbbell bicep curls for beginners & seniors – its correct form, correct movement with tips & video. You can watch the VIDEO demonstrating the exercise at the end of article.
Start Position. Set the angle of an adjustable bench to about 45 degrees. Select a pair of dumbbell of desired weight.
Whether performing barbell or dumbbell curls, you need to first set your back so that your shoulder blades are pulled down toward your butt and your chest is slightly raised. Let the biceps.
List of related literature:
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| from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
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| from Arnold |
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| from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body |
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| from Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality |
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| from Weight Training For Dummies |
272 comments
Did you give your arms time to rest in between the days or did you just go for 30 days straight without stopping?
your arms look GREAT after 30 days cant belive we have the same arm size, when i look in the miror i only see spageti even after 4+ months
Your the best. i have bad night shoulder pain. I don’t know if it came from my bicep tendon or my shoulder. can you help?
Does Custokebon Secrets really help to lost tons of fat? I have read a lot of good stuff about this popular fat burn methods.
Is it worth dropping the weight a little in order the raise the arm higher in dumbbell curls?
Great bicep info and everything but ummm… this guy is gorgeous! ��
Every time I watch your videos I find out that I’ve been doing it wrong. Thank you for educating me on how to get the most out of my workouts ��
Question: things to consider if you’re in your early eighties (but in ok shape) and like to use weights to keep your muscles from shrinking
I am 16… My height is 5’8”. Please tell that if I lift dumbbells, would it stop my height growth….
Please reply
Damn it, it changes everything I can feel the pain with light dumbbells thank you!
One day we are gonna day, and all this hard earned biceps, triceps, packs will eaten by guts bacteria and all other insects.
Keep it up! Looking forward for more videos from you, don’t stop!
If you did biceps,I guess you should do triceps too.
Edit: PS you got a new subscriber.
Keep doing it.
I came onto this video because 2 days after I curl I can’t st straighten my arms without excruciating pain
Tip for you next time, 70 percent of the size of your arms come from your triceps, if you want to get big arms train those
What if i do both arms at the same time but after 12 reps i cant lift my left arm while my right is still capable of continuing? Should i stop or should i keep going with the right arm?
What about back pressure? I’ve been treated with Facet Syndrome lately and i’m gonna have to rest for a couple of months. When i do start again i’m gonna have to be extra careful about back pressure and posture. However i’ve always felt my back engage when doing bicep or chest exercises, even your posture does put some weight in there…
Hi, I have this problem whenever I lift weights, it only widens my shoulders. I tried your way, but of no use, only shoulders widening. So can you suggest, as I dont want to widen my body structure, any suggestions.
If i had his arms my confidence would’ve skyrocketed not e v e n k i d d i n g
Anyone tried the Custokebon Secrets? I have heard several amazing things about it and my work buddy lost tons of weight with Custokebon Secrets (look on google search engine).
You are missing the primary motion of the bicep, supination, you need to use a supination motion while doing dumbbell curls otherwise just use a bar.
I never know that I did it all wrong in the Gym until I watched this video ��
I think it leads to weightloss after workout a bodypart want 48 hrs rest
how many curls must be done and following what routine during the week
What if your targeting different heads of the biceps? Titles like this are dumb
Very strange. If a muscle breaks down doesn’t it require time to recover? I am thinking of applying this in my training. Of course rather than 100 I will keep the reps a bit lower.
Why can’t it be one at a time? I got two dumbells but different size weight. And what about a curl bar? You can’t put your hands sideways with that lol.
These videos are great, it’s nice to know there are good people in this world who just want others to improve in every aspect whether its training or getting down the technique, keep it up man! I subscribed and hopefully you continue making more videos. I’m sure everyone can learn from your
I can’t tell you how thankful I am for this video for the longest time I was just throwing them up then back down thinking that was the proper way to do it
I think it leads to weightloss after workout a bodypart want 48 hrs rest
I’ve been told to breathe in during the lift and out during return to rest. Which is it?
Anyone know what is Custokebon Secrets about? I hear lots of people lost a lot of weight with Custokebon Secrets (do a google search).
Add in sets of 5-10 chin ups and you’ll see better growth. The stretch causes the muscle fibers to react much better to the stimuli. When you cannot do any more chin ups, just hang on the bar for as long as you can before your fingers give out.
This was super helpful for me. For some reason I just wasnt feeling it in my biceps, my wrists would get tired but it wouldn’t feel like I worked my biceps and it was real annoying. Thanks for this.
When I did curls my lifting partner and I would use essentially a bicep bench. Everything was on the bicep. No body rocking. It worked well for me.
Arm is not like doing only bicep curl, you should be focussed on triceps..then only your arm will grow. At the same,they need some rest
It would be much more effective if you make bicep curls not every day but always with one day break between each workout… A muscle needs about 48 hours to regenerate and just in this 48h the muscle grows. If you skip this break, the muscle cant regenerate and this can cause injuries with the time and it‘s less effective!
I lowered my weight and everything yet i still cant get rid of the moving of the elbows and i don’t shrug but i feel the burn in my traps
Sorry my man. Your bicep curl is absolutely correct. Buuut when you use your shoulder raising the dumbbell past your full range of motion, you fully contract the longhead.
Others keep telling me that i shouldnt get the curl up to my nose. Someone give me a advice that i can trust
Rn am not worried about how my right arm is bigger than my left arm I will start worrying about it when I become 18 rn am 13.5
the people who dislike these videos are the ones who are too lazy to work out
Personally, I don’t like gyms. They are so crowded and I can’t do my workout there. I decided to take bodyweight training plan from NextLevelDiet. Training plan is great and I can do it from home. They also give you diet plan which supports your fitness goals.
Elbows pinned to the side, got it. 01:05 Why are the forearms 20 degrees out from the upper arm? Wrist, elbow, shoulder should be in one line, as shown 01:10, yes?
This video has been better than any book, and trainer has ever showed. Thank you. Thank you. Thank you. I have always considered my biceps to be the most stubborn, out of all my muscles. But after this tutorial I’m going for the gold.
It’s still astonish me just how a number of people have no clue about Custokebon Secrets (do a google search) even though a lot of people lost lots of weight using it. Thanks to my pal who told me about it. I’ve lost lots of fat.
You have a nice peak.U should done 30 day of close grip bench press if u Really want bigger arms
Wow. I’ve been using 25 lb dumbs for biceps before I watched this.
I tried the staggered stance and oh man. I had to go down to 10 lbs. And my biceps were burning up
But jeff the mind muscle connection is not that great as in single arm…. And mind muscle connection is the most efficient way to grow your muscle..
What about breathing? When do we breathe in and breathe out?
I prefer not stimulatenously but together both biceps curling at the same time. Why?
1. It will automatically engage the core since both biceps are curling (Core work out right there)
2. You can balance the strength, because by alternatig curls, or single arm curls. you wont notice the differences in strength of the arms. By lifting and curling it together you can actually analyse the imbalances.
Jeff your a great guy thanks for sharing these videos for free
I’m dropping a like in every video I see of this guys
No bs, straight to the point, I learn a lot from him
Jeff’s left bicep is married with 3 kids, just purchased an investment property and has a 790 credit score
All kinds of respect to you Jeff. Your vids are presented with just the right amount of anatomy and physiology without pretension. Articulate and backed up with a physique that shows results. I certainly have benefited from them, and have inserted them into my w/o routine. Thanks for the wise, yet salt-of-the-earth instruction. Just subbed. ��✌
When I started I did all this correct form except one thing…I never rotated the freaking dumbbells, I just had them both facing parallel to me the whole exercise…once I broke that habit and started with them perpendicular and rotated them as I lifted like he does, it became so much easier and a good bit more effective.
maybe you can do the next 30 day challenge in 60 days so you can always rest one day to achieve better results
Ima try this. I feel like my workouts are getting a bit boring so I will do this along with half of my regular workout
For men lol, because we all know men are the only humans with biceps XDDD
70+ years, very understandable video, been reviewing a lot of videos. yours is very clear and understandable.Keep up the good work
Awwww 2015 video, remember young Jeffy when he hadn’t outswole his shirts?
Whenever I do dumbbell or barbell curls, I feel like im working out my forearms more.
When I do them like that I don’t feel any contraction or burning sensations.
I never comment on these yokes but everything he just said makes 100% common sense, even though I am pissed ��
You should rename the video….How to get tendinitis in 30 days
Hello i am 14 years old and i have 11 inch biceps without working out is it good?
been going back to the gym for 3 months using gym machines but i wanna start doing some free weights great clear videos ty:) even if this video is 8+ years old soon
hold on
you said breathe when going against gravity, which means we should be breathing when lifting the dumbs and releasing breath during the negative. But you did the opposite in the video
There’s a reason why you have 10 million subscribers! Great videos, easy to understand, and we see how sculpted you are.
Very knowledgeable, Need to work on the audio you sound to robotic, be more charismatic. Just saying.
Lifting light will give you more definition. Heavier weights produce more mass.
I can support that this is real. When I was just starting, I used to stand behind the wall to help me activate my core and kill the momentum of swaying. It’s hard but it is sure damn effective.
What about static curls? (4 sets of one arm curls while the other arm stays that the midway position before alternating)?
Uhm is it normal that i was searching for the dumbell anime and found this?
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No muscle resting time? Sounds a bit implausible.
These are almost the original measurements of my biceps before workout and after workout.
Where did the single arm dB curl come from? There is barely another exercise where this bizarre pattern comes in. Why did it ever come in the bicep curls. Always baffled me why people have done it one at a time. Am glad Jeff made the video but I would go as far to say as it shows a basic lack of understanding that anyone would do it any other way.
So I was actually doing things right? Da fuq. My biceps are small though
Cool challenge, but I think you would have experienced more growth if you would have taken every other day off. It takes 36 to 48 hours for muscle protein synthesis to occur, plus the biceps only make up about one third of the arm. I believe that if you would have incorporated tricep training (with most of it directed to the long head of the tricep) and rest days, you may have been able to get to 16 inches, or 40 cm flexed.
Do you flex your triceps at the bottom for full range of motion before going back up or just keep them straight?
If I’m using only 1 dumbell, should I do the split stance or just a normal stance?
Sir I am from India and I didn’t understand your language if you dubing your video in Hindi so easy for me and I can get benefits for your video thanks
I thought that you breath in when you go down with the weights and breath out when you bring them up to create more tension for the arms?
sigh i’ll give this a shot I got distal tenodnitis doing some chinups really badly years ago and my right arm hasn’t been the same since. I always end up feeling it in my foream and nothing in my biceps.
Should i be consciously squeezing/tensing the bicep throughout the movement or just focus on flexion and extension?
I have just 1 dumbell at the moment and starting out exercising at home. Is it ok to do a set with one arm and then switch to the other? Or do I have to buy a second dumbell
How effective is Custokebon Secrets? I have noticed several awesome things about this popular fat burn method.
bicep curls make your arms thinner, do barbell curls to compensate
brilliant video, so glad I do these properly. Thank you for this. I see so many people in the gym making so many of these mistakes.
Great info & video! Thanks Jeremy. Never sacrifice the correct form just to use more weight ��
I read plenty of good reviews on the net about how exactly Custokebon Secrets can help you lost a lot of fat. Has any one tried using this popular weight loss secrets?
AthleanX, to gain muscle which curl exercise do you find effective to stand up or sit down?
Well, I only have one dumbbell and never got my Stimulus$$$.So I guess I no recourse at the moment.
I hate all the so called experts that start with “Stop doing this”!!! Every body on these You Tubes are an exercise expert.
I like it how the biceps are so small and yet they’re so hard to train simply because, there’s only one way of training it, maybe not hard, more like boring I guess
Yeah everytime I workout biceps I just end up having working out forearms and shoulders instead ��♂️��♂️��♂️��♂️
Very informative video. Thanks. One thing, you wrote “tention” at one point.
The itsy bitsy things that you teach us makes you so special.
He starts out assuming we know things that there is no reason to believe that we do, for example, he says.”control the negative” without explanation. I don’t know what that means and he doesn’t explain.
Many YouTubers are in love with this method but very few use this method in practice. If done improperly, this method risks Tennis elbow and injury. The rotation is not worth it, IMO. Just stick with Hammer Curls.
Love your videos but I had a question if you or anyone else would be able to answer this for me. I’ve tried everything in your video but I still just cant feel my biceps, am I lifting too light??
I felt so much more tension in my biceps.. thank you for the tips
Funny this does not work it is all b.s more views for spuing lies. Work out 2 to 3 times a week to failure and you will get better results
you would have had better results with some rest days i think
And the experts says do biceps 2x per week. Can we Do everyday??
I seen a 1000 videos that say different but none of the dudes are buff as this dude so fuc it i doing it this way
Left biceps: Hey man what r U doing…
Right biceps: I’m waiting my turn….
Jeff: Shut up…….both of U start working together….��
You forgot to mention to not go backwards when you lift cus it puts weight on your back and doesn’t work out the bicep properly
Me: (*watches video*) this seems easy!
(*Realises i have 2kg dumbbells*)
I think it’s not good you have to rest them they won’t grow if you overtrain them
I hope your videos will be translated into Arabic so that you can understand your full words and thank you
It’s difficult for me to keep my left elbow locked in place by my side. Toward the end of my reps as it gets more difficult, it always wants to move forward
You know whatever you do looks perfect whether wrong or right if you have nice body
I’ve been using dumbbells in my home for years, and tried many times to find a video on proper form and technique; this is everything I’ve looked for and more. Thank you so much for sharing and being freely informative.
My triceps have gotten so much bigger in just 2 months but my biceps are laughable����
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Griezmann: 30 day bicep challenge
Is lifting the weight near your head when doing the curl better?
I’ve always used both at the same time, never occurred to me to do it one by one…
why the rotation at the start if you could keep it in the same rotation all the time o.0 https://www.youtube.com/watch?v=qia2yOo6VJo in this video it’s recommend, since it targets the biceps more and if you go all the way up too you get more out of it as well..
He improvised walking two legs at same time to prevent Muscle relaxation and stress at the leg who is resting.
Me: Clicks on the video
Jeff: you’re doing it wrong!
p.s love your videos. Thank you so much for sharing all your knowledge with us.
दोस्तो अगर आप भी इस लाकडाउन में ऐसे व्यायाम �� की तलाश में है जो कि बिना जिम जाए घर पर ही बिना किसी उपकरण के कर सके तो एक बार ‘fit with arpit’ YouTube चैनल पर ‘quarantine workout series’ playlist को अभी देखे।
Good, but I put my back to the wall, with the back of my arms pressed against the wall, allows full range of motion, without cheating….has worked REAL good for me
Stop for a single week and the size will go back to what it was before
The alternating curls is badass. It’s hard but I love it. Thanks man.
Why can’t I find your Instagram account? Yes I typed it correctly
First time following this I felt an immediate difference. Will never do it another way again
I respectfully disagree. Unless I misunderstood you. I find it easier curling two dumbbells at once. I have one 50 lb dumbell and badly want to go up but am stuck in the two 40s I have. If what you say is true, to go up, I should take the one 50 I have, knock out X amount of reps, then switch hands but I can’t do it! I do 4 sets of 10 reps at 40 lbs, but only 2 reps or so with a 50 lb dumbell for one hand! Again if true shouldn’t I knock it out? But I can’t. I know if I had the other 50 so I have two 50 lb dumbbells I would actually have better balance and knock out more reps!! Just my own observation been trying two years now. My reps with 40 lbs. and sets have gone up, not for the 50 lber!!
Whenever I do bicep curls my forearm muscles become bloody tight.
I am a dialysis pension, I have lost my balance and out of shape have no money and need help so any help?
My friend, your legs are so chicken that it would be dangerous for you to be near a KFC restaurant. Damn.
Are barbell curls a better solution too? Sorry I’m new to working out if that sounds dumb
dat de most defined pair of biceps I seen in my entire life wut da fuck bish omg
Excellent info, now I know what I’m doing wrong and why I’m having Trap pain afterwards, thanks!
What about drag curls, roll em up to your chest and it helps on the long head of bicep cmon now
Wait a sec doesn’t this exercise only give muscle for the long head Bicep not the short head bicep
But u are so wrong…people listen to me…do Not lock out 100%..leave that 10% so the biceps will hang the weight…trust me full lock out will losse tension…
Wrong… Taking thode elbow back will target outer head mostly and the inner head will be under trained…. Faced the same issue… I mean both elbow behind and eldow in front is Nessesary for full development…
How much sets,reps,rest time you do daily?
Great workout and progress mashallah
Hi sir I left exercise years ago maybe more than 6 to 7 yrs. I want tonstsrt other again so how do i start. Shall I start with heavy exercise or light start and then increasing the frequency. Please inform me. Thank you.
Good video. I wish more people would make good simple videos like this. Simple information that doesn’t go on for 15 minutes. Good man!
Hi there, I want to know if Custokebon Secrets, will work for me? I notice many people keep on speaking about this popular weight loss diet plan.
Started using the technique outlined in this video about rolling the shoulders back, I did 2 sets and was destroyed. Had to drop weight on all my bicep workouts as I realised I’ve been doing them incorrect
I honestly say that you’re biceps in the beginning are pretty decent �� and I now have no doubt from your challenge that nucleus overload does work. I’ve implemented the same routine for half a month and was able to see some pretty good gains but I included different variations So i guess that helped me to progress it a bit faster now I’m gonna aim for the 30 day mark. Thanks a ton brothaaa!
Thank you I’ve been doing one arm biceps curls the way you just showed not to do them for years. And one arm is bigger and stronger than the other. Great advice ��
Being bisexual and watching this is an interesting experience.
I’m gonna have to buy a program even though i’m fine with just the youtube stuff just because he deserves the money for the content he provides. When I first did the curl with the plate keeping it flat my biceps had never felt like that. And I have reallt strong biceps but not crazy bicep peaks. That shit made them feel like they were gonna break free of my arms. They felt like Hawaii’s two newest islands were breaking through the ocean. I’ll be trying these curls tomorrow.
What was ment by the term ‘volume’? Was it the weight or number of exercises???
Guys. lost a ton of weight does not need to be hard (I used to think it did). I’m going to give you some tips now. Look for a popular fat burn method called Custokebon Secrets (google it). Thanks to it I’ve lost tons of fat. I should not even be speaking about it cause I do not really want a bunch of other guys out there running the same game but whatever. I’m just simply in a excellent mood today so I will share the wealth lol.
i am from india ur video is very useful to me yesturday only i bought 3kg dumbles to do biceps am beginner when i saw ur video its very useful to me..without push how can i build my chest reply me
speaking of partial reps, i really like doing 21’s for biceps. follow that with 21’s on pushdowns, gives you a great pump in your arms.
I did bicept curls everyday for about 30 days and have wrecked my wrist
Can you do a similar video only w the correct form and with reps, just to play and follow the sets and reps w you? Thanks!
Thanks! As a 76 year old bodybuilder who works hard in my gym at home.
Go to a Bjj class for one month, i think the results woult be verry nice. Nice Video
Were you born using forceps delivery? That was a wasted workout move.
Excellent, but how many reps; what are the indicators of just enough?
Thanks for this, I am hoping this will cut my back off from working.
i paused the video so he can rest. his biceps r bouta pop like a bubble.
https://youtu.be/j1XhADJ2Lfo
What’s your thoughts on this kettlebell curl? I do them but with more of a form like yours rather than a centered roll like his. I do 3 sets of 10, rolled forward than back
I think you should instead do a 60 day challenge with one day rest between sets. You’ll probably get better growth because muscles need time to grow
I doubt….. Next day your arms will be very sore…. And 100 reps is kinda not possible..
I’m no expert for sure but isn’t this bad? I thought your muscles needed to rest and repair
How do I bring my arms down without having to move around my hips ��
Great video. I end up with tendinitis in my elbows when I do curls. Any ideas how to curl without the pain?
Regarding mistake number 5, is the lack of response something which you can tell from just one or two sessions when starting out?
I am going to type this in hopes I help at least one person. Honestly, not much of this form stuff really matters (as long as you’re not increasing chance of injury). If you perform resistance training and attempt progressive overload over time, your muscles will grow.
HOWEVER, it’s ALL ABOUT THE FOOD YOU EAT AND THE AMOUNT OF THAT FOOD. One pound = roughly 3500 calories. You have to EAT. Most people wanting to gain size just simply don’t eat enough. Not even close.
Multiply your current weight by 17-19. Then, add about 500 daily calories to that. Healthy calories. Oats, Grains, eggs, protein isolate, veggies, chicken, fish, etc. Eat something at least every 2-3 hours. Honestly, if you’re weight training and wanting to gain size, you should HATE how much you have to eat. You’re looking at probably at least 4,000 daily calories (depending on ecto, meso, endo body types etc).
I recommend a MACRO breakdown of CARBS 50%, PROTEIN 25%, HEALTHY FATS 25%.
Lift heavy weights with decent form, and EAT QUALITY FOOD. I absolutely guarantee you’ll put on size. You don’t want to gain more than 1-2 lbs per week. Your body can only allocate so many calories for sustained muscle growth. If you’re gaining more than 2lbs a week max, cut calories back a little. You’ll gain too much fat (especially if carbs/glucose/glycogen) aren’t being burned.
Lift weights, eat lots and lots of calories, and get big. It’s honestly that simple. The sad truth is, MOST people just don’t understand what it takes to gain size when it comes to diet.
Very knowledgeable, Need to work on the audio you sound to robotic, be more charismatic. Just saying.
I’m doing the right form but one thing I can’t understand is how do you squeeze the bicep at the top lol
Will it work if i only use one dumbell and i do an equal number of reps and sets per side
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I use 10 kg for each hand I wanna know how much I should do in a day to see progress… Pls Tell me
Thank you I finally I workout video that about workout not about the person what’s workingout.
If you do a full set with each arm separately, you can do more work than lifting together.
i do everything wrong but i still look fine and see results im happy with. I just never over do it. ” Dont over do it, just do it over “
God I wish the idiots would see that always say hey you’re not going all the way up
You can do two handed dumbell curls at the same time. Problem solved.
your a smart dude. thanks and always appreciate how you explain everything very simple and to the point! Particularly love the flat foot while squatting technique. Has always been an issue for me.
1.3k dislikers are surely the ones getting fat like a jumbo.
Jeff’s next video: You have to alternate your curl while not alternating your curl simultaneously to prevent muscle imbalance
Wanna get stronger faster? Do 10 reps of your 1 rep max..you will have to use your off-hand to help lift the weight..I went from doing 20lb max dumbbell curl to 30lb max in like 2 months..but i didnt gain much size ������
Thank you Jeremy. Professional presentation with good information. Nice Job.
2:24 it’s not boring, you pointed out an important fact, when you do single arm curls, you place a lesser load on your core, compared to doing both arms at once.
You can’t have done 100th rep and still smiling like Disney Prince and had enough gas to say guys I just finished 100th rep. Common
Ive seen so many videos but nobody says about the weights, how much weight should i do for curls?
I like the size of your biceps, how big are they. My right is 14.5 and my left is 14 inches.
Why would an elbow click when doing a curl with an easy bar? Usually on the first rep.
I’m just getting Into working out and I’m getting anal about sets and reps. Does it really matter? Right now I do 2 sets of 12-15 reps for bicep curls. Is it really that much of a difference if I did 3 sets of 8-10 or something?
I swear I did this when I was 15 and tbh nothing happen on the 8 days so I gave
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This is nucleus overload in action basically you gained an inch on biceps
Jeff, great points. However I still like single cross over curls for that outer bicep…..
Nice video laurie, hey guys from India ����♥️ please do subscribe to my channel also
Gained a centimeter from 43,5 to 44,5, doing 3 exercises of biceps twice a week for a month. While it is amazing you went thru it, I think just hittin a body part twice a week is more than enough for great results, especially for beginners. Hope it wont discourage people from working out, thinking they have to hit every body part everyday for a month for results. Love the positivity and the perseverance, it motivated me for a project I had, jump rope every other day! Thanks a lot.
I dont make any of these mistakes, but whenever I workout my biceps I feel like I’m missing something.
man if i can get a body like this aint no one gonna tell me anything
Man got to give it to this guy he is so reliable and helpful, thankyoi
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My problem is that I’ve been using my fore arms to do these. Haven’t made any bicep gains in years:/
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holy crap this video is so amazing
I never knew I shouldn’t go higher than that for biceps
You just fixed my bicep curl exercise keep on helping us Jeff…
You know we can all tell that the photo where u show the before and after is photoshopped, right?
I’ve never felt a burn in my arms doing curls and I never understood why till this video
Don’t you need at least one rest day a week for your muscles to grow?
Athleen-x these tecniques have helped me to improve my bicep form even more I’ve been doing the gym since April this year and before bicep curls were my weakest link now they are my favourite excerise my biceps are noticeably bigger and wider since April so are my tricep and other muscle groups if I didn’t watch your guides about gym form diet and injury guides I would be a stuck in a black hole not knowing what to do with lots of injuries aswell
At 53 years old, I can say that this (see video link) has always been the most aggravating part of trying to stay strong and grow. Everyone telsl you something different. I want to trust AthleanX (and I do), BUT there is always someone telling you that the other guy is doing it wrong. On top of that, after decades of reading and listening to the “experts”, I find that EVERY muscle head in the gym and EVERY video of any well-known bodybuilder that we’ve ever seen shows these guys doing EVERYTHING we have been told for decades not to do. Swing weights, drop weights after lift instead of lowering slowly, etc.
Anyway, enough ranting, watch this video. Especially you Jeff. I’d love to hear what you think of what this guy is saying.
https://www.youtube.com/watch?v=Ot2QgK5K_Hg
for some reason my biceps are getting big but i dont feel any biceps pain when i do the classic curl but in other bicep exercises i feel so much more biceps pain and contraction
Most people try to show off and jerk it. If you control and count to 5 on the way down failure happens quicker.
So stupid, I’ve been doing straight curls this whole time wondering why I cant curl more and why my bicep wasn’t thick. Start turning them during the motion and boom I’m curling 40 getting pumped asf.
I’ve been doing this naturally. It was the stance most comfortable for me
Use heavier weight try 75 pounds dumbells concentrate do 2 sets of 12 make those arms huge at least 20in soon enough with creatine
What about the Scapula, should it be flexed during the Bicep Curl? Thanks!
1:40 I’m sure it works but my ocd is going off just looking at that! Lol.
You content has come a long ways, thanks for sticking with it and teaching us useful physical health lessons.
Hey dude, you have inspired me to try this out. Currently my biceps are a quarter the size of my triceps and it just looks wrong. I will tell you how amazing the results are once I am done.
why everyones left biceps is bigger than right, i am right handed and my left hands measurements are bigger
i feel you get a better squeeze on the bicep with the shoulder flexion
Hi Jeff! Firstly, thank you for your so informative videos! When I first began in strength training I had no idea how to do anything but your videos helped so much and I am seeing results. Now for my question haha, I am currently doing my exercises all with just dumbells and body weight and I have implemented using the bilateral method. However, I am beginning to feel that the weights are becoming lighter and ready to increase weight. I currently cannot bc I only have one dumbbell that is larger and have to wait for this pandemic to die down a bit to get the second one. What would you recommend for me to do so I could continue to increase muscle mass with what I have? Thank you in advance!
PTA here, love watching workout tips by people who understand and use terms like active innsuficiency or reciprocal inhibition �� keep up the good work.
ty man. i use to do the biceps wrong and now that iam doing it right i see it is harder because i havent been doing it right. but now i know and now i can look fowards to more workouts doing it right. cheers!
Do this with triceps as well and you will gain even more size. the triceps makes up 2/3 of the arm and you just targeted 1/3
But i only have one dumbbell in my house.. soo yeah i can only do one each
My bicep are 50 CM and i train bicep once ah week tis is krap don’t believe tis Guy you need training food and sleep and rest after ah muscle exercise no need to train thé same muscle every day
Hi J. Great advice! Thanks.:) But i do have a q. Same applies for leg curls?
Thanks a lot for the tutorial as I could say I have noticed my mistakes and it’s becoming productive
Does it matter one at a time or both same time? What’s better
My workout: 1pushup a year
Also me: why my arms not as big as bodybuilders.
I like sitting down so I can push my foot to the floor so I don’t use my shoulders when doing a dumbbell curl.
I watched this at 0.75 Playback Speed, and understood it. Very good
obviously this guy doesn’t know to keep elbo in place, and 30 lbs how cute
hey, can I use this video for my website for a project for school? ill be sure to give you credit on my website:)
You can also do a 1 arm dumbbell curl.
Literally 1 dumbbell, and the other hand nothing.
This will make it into a biceps and core workout at the same time, having to keep the body straight aligned when curling that 1 dumbbell for reps.
Your Biceps looked fine before… I don’t know what it’s all about that mass hysteria… Got it? Mass like muscle ma… Okay I’ll stop
has Jeff made any videos on bicep blaster workout equipment?
Well I always do that but know I’ve been doing that in 1 month so it really work��������
Thank you for the tips in this video and the previous one! I’ve been working out weekly for a few years without much noticeable improvement despite increasing the weight. Hopefully this will make a difference!
This isnt how you grow a muscle. You need time to recover…
I’m 19 and my biceps flexing are 43 cm even though I’m not working it right:|
Well done Bro ����
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I can give a tip to the guys with adjustable dumbbells.
Just load one side more and make the supination harder. Trust me it works really nice and gives good results
I’m on month five of exercising and I’ve only been doing dumbbells for two months,I’m a woman and I’ve never done arm workouts other than work and all I have is a concrete dumbbells that are too heavy for me so I’ve been lifting one with two hands until I can lift with one hand. I can’t afford equipment so if theres any way to help me with getting stronger so I can lift with one hand, I’d really appreciate it.i really want to better myself but all the weights I own are between 15-50lbs and I’ve never done arm workouts other than planks.
Hello i am 14 years old and i have 11 inch biceps without working out is it good?
I want to do this challenge but for triceps what exercise should i do
What about the rest? Muscles need a good amount of rest isn’t it? But as you are doing the curls for everyday then how are you maintain the amount of rest for muscle recovery…
This way didn’t increase bicep because while takingdown dumbell it causes effect moreon tricep.
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To be honest this was pretty dumb cause by lifting it breaks down your muscles then u take a break so it can build up again stronger and bigger. By doing it everyday it’s not giving it a lot of time to grow, but props to him, good job.
when I was training 5 days a week, the ONLY way to make gains consistently was to watch form for every movement. My arms grew a lot when I started focusing on different ROM exercises.
Just Like I thought, I am not Lee Haney, Arnold S. Or Lou Ferrigno, I try to Do My Workout Whenever But, Is it better to use A comfortable weight For You When Doing Your Biceps Or Triceps? And Not to Over Exert Your Muscles? I have always Used Low And Easy Weight Approximately 20 lbs because I can do it Properly And in a Smooth Motion.
Does Pullups activate the long head nore than the short head? I mean the ellbows are behind the body ��
At some point the body will adapt to it and therefor you will just have to increase which is going to be hard with already doing 100 reps aha
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Anyone can build biceps with exercise. But they need to take whey isolate daily. Nothing else gives such results
Bro I need help im tryna do cardio and weight training but I don’t know if I should do both at the same day when I work out. Basically, should I choose between the two or do both to gain muscle?
Some guys have to cheat to get it up…that explains the cheaters mentality…
This is definitely a game changer. I will be doing this from here on out. Thank you
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I wish on these videos they would do more than one rep at a time…would be easier to follow how it should look.
on the day after my ‘pull’ day, which obviously includes arms, i notice my brachialis and that whole connective area around the biceps is toast sore but the biceps themselves aren’t really that sore. what up wit dis?
Thank you for the video!
But I think that rotation part 0:51 is not right.
Man you are an amazing teacher! Citing the papers that support what you say is a very nice touch. Thanks for sharing all these lessons for free
Isnt rest required for muscles to get hypertrophied after stress?
Love the videos. I’ve been watching them for almost a week now. Gave me motivation to lift again and I’m already seeing results.
I’m new to learning how to lift weights. But out of all tutorials/tips, I feel like this one’s got it right and explains it really good. At least to me it makes more sense.
I thought I needed heavier weights because I’m not feeling much. But I was probably just doing it wrong.
Gonna give these tips a try tomorrow. Thanks.
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I was very humbled to realize how much I had to reduce the weight of my dumbbells in order to correct the mistakes I’ve been making. Thanks for this great video!
now try do another 30 days and see where you are at 60 days brother. You’re very fit. Your fitness is at the level where you literally can decide the direction you want. Try to muscle up as much as you can.
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(Also a great video! I love all of them, thanks for being so inspiring!)