The Most EFFECTIVE Biceps Exercise (Not What You Think)

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Could this exercise be the single most hypertrophic biceps exercise?
- Link to Alpha Progression App: alphaprogression.com/HOUSEOFH...
- Link to FREE Bench Press E-Book: www.houseofhypertrophy.com/fr...
Timestamps:
0:00 Intro
1:22 Part I: Isometric Research
2:01 Part II: Range of Motion Research
4:39 Part III: Triceps Research
8:27 Part IV: Incline vs Face Away Cable Curls
References
Vandenburgh et al. - pubmed.ncbi.nlm.nih.gov/3316913/
Oranchuk et al. - pubmed.ncbi.nlm.nih.gov/30580...
Sato et al. - www.ncbi.nlm.nih.gov/pmc/arti...
Pedrosa et al. - pubmed.ncbi.nlm.nih.gov/36828...
McMahon et al. - pubmed.ncbi.nlm.nih.gov/23629...
Pinto et al. - pubmed.ncbi.nlm.nih.gov/22027...
Maeo et al. - pubmed.ncbi.nlm.nih.gov/35819...
Murray et al. - pubmed.ncbi.nlm.nih.gov/10828...
Staniszeski et al. - www.ncbi.nlm.nih.gov/pmc/arti...
O'Hagan et al. - pubmed.ncbi.nlm.nih.gov/7476067/
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Опубликовано:

22 июл 2024

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Комментарии : 249

@HouseofHypertrophy Год назад

Hey All! -Alpha Progression App: alphaprogression.com/HOUSEOFHYPERTROPHY - FREE Bench Press E-Book: www.houseofhypertrophy.com/free-e-book/ Timestamps: 0:00 Intro 1:22 Part I: Isometric Research 2:01 Part II: Range of Motion Research 4:39 Part III: Triceps Research 8:27 Part IV: Incline vs Face Away Cable Curls

@liamrmorgans921 Год назад

Would love to see a video on if shadowboxing produces hypertrophy

@johnspartan98 Год назад

Here is where I agree. But do the incline dumbbell curls last and keep the incline about 10 to 15 degrees from the upright position. Too low is not good. My biceps pumped up 1/4 inch above normal size doing 3 sets of 12 after my regular biceps routine. I attribute this to the stretch at the bottom, increased blood flow, and strict movement. The first time I did this in years was yesterday, so I only used 25 lb dumbbells because I know this exercise can damage the biceps tendons that run over the front shoulder joint if not careful. Get used to it slowly, then add weight. Arnold and Super Star Billy Graham did these with 55's and they both sported 22 inch guns.

@romanf7316 Год назад

I would love to see a House of Hypertrophy study on the forearms! The forearms are so important!

@mentalpower0 Год назад

Me too me too me too

@nicolaos355 Год назад

Forearm and hands. I would love to see how to build monster forearms and bear like grip strength.

@davekennedy6315 Год назад

@@nicolaos355 for grip strength I highly recommend the adjustable spring Ivanko super gripper style equipment (my version wasn't a branded version so maybe a knockoff but it is SUPERB and I've been using this for 15+years without issues) With this you can progressively overload pinch/crush grip from around 45lb to 345lb! They are pretty cheap from what I remember and look like calipers with 2 springs on the bottom. To change the difficulty/strength you just move the springs to different places. Buy one and I guarantee you won't be disappointed!

@davekennedy6315 Год назад

@@nicolaos355 they even actually use this style of gripper for grip strength competitions.

@romanf7316 Год назад

@@davekennedy6315 I use my Ivanko to train my thumb too...works great. The thumb is crucial for that crushing handshake and hand control in armwrestling.

@okayguy951 Год назад

i was literally searching bicep exercise house of hypertrophy 30 minutes ago

@HouseofHypertrophy Год назад

Haha, hope this video helps you in some way!

@okayguy951 Год назад

@@HouseofHypertrophy yeah tnx i am pretty sure it will

@AthleticArtillery Год назад

🦾🦾

@erictowery7298 11 месяцев назад

The simulation is real.

@brandoncook8300 Год назад

This channel is absolutely amazing.

@legoinsomniac Год назад

I have been lifting for a couple years and recently have started taking it more seriously and aiming for more hypertrophy so have been consuming a lot of content on RU-vid to learn more about the best ways to go about it. Yours is the first channel I’ve subbed to out of the dozens I’ve watched. Easily the best hypertrophy content on RU-vid, incredibly informative and well researched, great presentation. Absolutely love your work.

@HouseofHypertrophy Год назад

Thank you so much for those kind words, they truly mean a lot to me :)

@icewallowcome9168 Год назад

Jeff nippard

@WilliamusTrades Год назад

Solid gold intel as always. Thanks for posting. I wish I had more time for this channel

@HouseofHypertrophy Год назад

Thank you, I really appreicate the kind words!

@LevysFitness Год назад

Awesome video!! Helpful and informative!!

@HouseofHypertrophy Год назад

Thank you bro!

@svend.waterlaw8592 Год назад

Please do more videos like that. Kinda like a tierlist, so ppl can create their own gymplans

@speedo1105 Год назад

as a retired exercise and sports science professor, this was very well done and i enjoyed the tests and measurements approach which i didn't completely enjoy inunder grad and grad work!!!!

@guntertorfs6486 Год назад

Another valuable video. It's always seductive to use the less stretched position in many exercises , because it's possible to use more weight. It gives a certain peace of mind to know using the stretched out angle of an exercise may be superior , even if one can use less weight.

@OriginalPripp Год назад

I'm always surprised this channel doesn't have millions of followers

@guntertorfs6486 Год назад

@@OriginalPripp Mystery to me too.

@kujofn.8220 Год назад

there's limits to this study most tension on a preacher curl is at the bottum

@HouseofHypertrophy Год назад

Thank you my friend, that's really kind of you!

@ryann8348 Год назад

No vertical pulling? Weighted chins are probably the best

@mydogsnameislucy768 Год назад

What a gem of a channel I just found. Instant subscribe.

@HouseofHypertrophy Год назад

Thank you my friend, welcome to the House of Hypertrophy!

@GentlemenThinker Год назад

As always a great video💪🔥

@HouseofHypertrophy Год назад

Thank you my friend!

@loveandersson9680 Год назад

Such great content, keep it up!

@HouseofHypertrophy Год назад

Thank you!

@Muphenz Год назад

Great work as always! I'll be updating bicep routine to increase a more stretch variation. I've achieved great resulted with a mix of Pendlay Rows, Pull Ups, and Curls.

@HouseofHypertrophy Год назад

I wish you good luck!

@KewalTailor Год назад

Keep up the good work, you teach me a lot :)

@HouseofHypertrophy Год назад

Thank you, this is great to hear :)

@TheSandkastenverbot Год назад

Your video motivated to do my first two sets of stretched biceps exercises (using rings, I used what I had). I never felt a pump like that before!

@HouseofHypertrophy Год назад

That's awesome! I wish you continued gains!

@TheRealNickG 10 месяцев назад

Can confirm that the behind cable is awesome for biceps. It actually helped with shoulder strength and stability and separation.

@Shawn-hs8qk Год назад

After seeing an EMG study several years ago chin-ups actually became my favorite biceps exercise.

@HouseofHypertrophy Год назад

Chin-ups certainly are a great exercise, though I personally would not use EMG data to indicate it's a superior exercise to others. I did touch on the EMG data in the ultimate guide to biceps hypertrophy vid: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Df22YJ64uv4.html

@kristijan8518 Год назад

Relying on chin ups for biceps is like relying on bench press for triceps.

@xdd543 Год назад

pull ups are a back exercise

@oldfart6938 Год назад

Pull-ups are NOT chin-ups 🤦🏽‍♂️😅

@melviness4769 Год назад

@@kristijan8518 more like relying on bench press for front delts

@imimpo9316 Год назад

Great job!

@HouseofHypertrophy Год назад

Thank you! :)

@mittikomon7129 Год назад

Another great video. Thank you very much. I feel the cable push are great but i believe standard barbell curl really works me. In my conclusion you have to find what move connects you muscles. In respect to everyone views im open to your ideas 👍💪

@HouseofHypertrophy Год назад

I think that's perfectly fine, if you're having great success with barbell curls (which are certainly a great exercise) that's awesome. I wish you continued gainz! :)

@tradewinds122 Год назад

Excellent presention, I have learnt alot

@HouseofHypertrophy Год назад

Awesome, thank you for checking it out!

@JamesPetroff Год назад

I am 60. I have always been torso dominant. I just started prioritizing my weaknesses; namely, biceps peak and triceps long head. Years of benching made the outer head ALWAYS take over. Same was true with regular bicep curls. The inner head of the biceps takes over ALWAYS. So I start every single workout not with compounds (conventional wisdom). I start with arms!! I have a triceps spreader bar I use for extended push downs (behind the body) and overhead extensions. All of the sudden: BOOM. I have a long head sweep which I have never had for forty-five years. So, find what works for YOU. Theory is great. PRACTICE is PERFECT. Do what works.

@aquamarine99911 Год назад

Interesting. I've always felt with my pullups that I feel them more in my biceps. Then I saw a youtube vid suggesting that we may want to "tire out" our biceps on an isolation exercise first before doing our pullups, forcing us to engage our back muscles to get over the bar. I mentioned this in comments to another video, and the response from a number of commenters was "No, no, no, always do the compound exercise first - just improve your technique". But as you say, every body is different, and may require different approaches.

@itsmechaosguy Год назад

Great video

@HouseofHypertrophy Год назад

Thank you! :)

@DonnellEvans Год назад

Perfect timing ❤

@dreibrandao Год назад

Very good video, thank you Could you do some review on the BFR (blood flow restriction) data and methods? I think it would be good content

@HouseofHypertrophy Год назад

Thank you! I do plan to cover BFR soon!

@sfkeepay Год назад

A compelling argument. It does seem at least plausible that muscle is more prone to injury when exposed to loading in a maximally stretched position, (like a fully stretched rubber band) requiring greater physiological response and adaptation. It’s logically consistent.

@BigDome1 Год назад

I don't know why these videos aren't appearing in my feed anymore. I used to see them every time you released one but today I found myself wondering when you were going to post again and I looked and saw there's loads I haven't seen! Hopefully nothing dodgy going on with the algorithm.

@HouseofHypertrophy Год назад

It's awesome to see you again dude! A few other people have reported the same. I suppose it's just what naturally happens with algorithims. Compared to last year, my channel has less engagement, so I'm presuming this just leads to my videos being recommended less. Nevertheless, the best I can do is just use it as motivation to try and make these videos better! :)

@BigDome1 Год назад

@@HouseofHypertrophy yeah it's probably random isn't it, it's not like it's a political channel so there's probably no sense in thinking conspiratorially about it. I'm sure it will pick up soon.

@exactlyhowareyou513 Год назад

My favourite RU-vidr house of hypertrophy

@HouseofHypertrophy Год назад

Haha, thank you! :)

@RoidfreeSenior Год назад

Sounds like I need more Triceps overhead work

@shantanusapru Год назад

Another brilliant dissection of the relevant scientific literature!! Would you consider doing a breakdown of the litt. reg. hypertrophy of forearms & calves, along with practical recommendations?

@HouseofHypertrophy Год назад

Thank you my friend. Yep, I will be covering both of them! :)

@shantanusapru Год назад

@@HouseofHypertrophy Cool!

@Jabberdau Год назад

Since you are diving deeper into stretching research, you might want to look into John Parrillo who did this in the 1980s and also have some YT videos. Dante Trudel aka Doggcrap was a student of his, and included this into his programs. This is bro history. No science involved, but its nice to know where it came from.

@renzocoppola4664 9 месяцев назад

I'm going to switch standing to inclined to test it. Also i've seen a lot of progress after doing dumbell bench press instead of barbell, though it could be related to perceived risk.

@cyrusmiggins7208 Год назад

Hey HoH i love your videos.i have to ask what do you think of 'counting reps only when it hurts by Muhammad Ali?' do you think itll lead to injury or is it a good intention/philosophy to live by when working out? is there any studies for this? and what is your take on it?

@TypicallyUniqueOfficial Год назад

I’ve personally learned that stretch mediated hypertrophy does not play a big role for the biceps. I stuck to the incline db curl for 2 years without ever taking it out of my routine. I was stalled for a good 8 ish months. Switched to the seated db curl and the gains rolled in and I haven’t staled for the last year on it.

@HouseofHypertrophy Год назад

Oh, that's very interesting to hear. With other muscles, do you find any beneficial effects of stretched movements?

@TypicallyUniqueOfficial Год назад

@@HouseofHypertrophy yes: the chest, shoulders, quads, calves, hamstrings, and glutes. The triceps and lats are tricky because you can hit them from so many angles, it’s hard to quantify if the overhead tricep extension is just a good angle to specifically hit the tricep long head OR there is some stretch mediation, I think it’s the angle. Same could be said for the lats, iliac rows just so happen to put you in a great stretched position but it’s the angle that you set up that allows you to hit it.

@chrisjarvis506 Год назад

@@HouseofHypertrophy thing is, with the incline curl, when the bicep moves into the stretched position (let's say with the elbow at 135 degrees), there's little to no weight on the bicep. Unlike with the preacher curl partial, where the most weight was on the bicep in the stretched position.

@Certified-k4j 5 месяцев назад

@@HouseofHypertrophyi agree. I did incline DB curl for around 5 months after watching athlean x but saw no growth not even regional hypertrophy if anything my bicep became smaller so i stopped doing it. Now i do basic bicep exercises like barbell curl. I believe straight bar barbell curl is superior than DB and ez bar for pure bicep.

@BialyOrzel777 Год назад

Watch out for Elbow injuries ... oh yeah .... nobody is talking about it until you find out the Tendons exist!!! Becareful with weights and exercises

@roshunepp Год назад

One thing that these studies leave out is mind muscle connection. So what muscle are you using when you do the exercise? I have had a hard time getting my biceps to grow because I was using my forearms to do a lot of the curl. The bicep will supinate your hand but so does the forearm. I was over using my forearm. I had to learn and still have to focus for my biceps to do the supination and not my forearm. Doing so has allowed me to feel the outer bicep head and build more peak when I flex.

@Eagle_SFM Год назад

Thumbnail bro on the left without absolutely massive lats

@sytse_roos Год назад

Another consideration is that cables are potentially more concentric biased compared to free weights, because of more or less added friction. The friction demands more force generation during the concentric part, while it offloads the eccentric part.

@blanecatledgejr Год назад

Oh snap NH and GVS gonna love this one 😂

@itsallgoodman940 Год назад

How would holding the barbell at the lengthened position provide any hypertrophic stimulus?

@yoshineitor Год назад

I guess I can feel the benefit of the initial part of preacher curls, whenever I reach failure, I will stop around there 99% of the time, going past the initial part will usually mean that I will be able to go through the last part. Unlike other lifts of course, where I can feel failure straight from the start of the rep.

@szveszs Год назад

On my experience, most of exercises like Chin Ups or even Push ups works more the target muscle on beginners or stuff like cable or restrict moves can show data largely different depending what people was doing it. Beginners, I mean, people training for 6 months to 1 year seriously. Now, some people workout even for 3 years and they're still doing and programming (or non programming) stuff like beginners, so, they will respond like beginners, being always different the hierarchy of the exercises.

@_Sam62 Год назад

Does more growth come from stretch or does more growth come from the resistance curve? The initial phase of contraction is when the muscle is strongest and may produce more muscle growth. With partial reps, that initial phase is skipped and perhaps this part is the most important for hypertrophy. Would also explain why resistance bands are not optimal for hypertrophy. These work with an inverted resistance curve.

@dougb3854 4 месяца назад

I ve read the myosin heads cannot “ratchet” on the actin if the biceps are in a super stretched position such as incline curls

@wemakecookie Год назад

Since the stretched portion of lifts seems to produce more hypertrophy, would you recommend slowing down during the stretched portion of lifts? This would increase time under tension during stretched position, therefore possibly increasing hypertrophy?

@grottphd9090 Год назад

during the eccentric, absolutely. Not only will it likely increase hypertrophy potential, it will almost certainly also reduce injury risk, as this position tends to be the most dangerous.

@tanmayarte5190 Год назад

Can you make video on how to grow weaker bodyparts like many people have weak upper chest Upper middle lower traps rhomboids Lower back lower lats Glutes calves etc So how many times frequency sets reps heavy light moderate weight etc

@SkylerDouglas Год назад

Rich Piana's 4, 3, 2, 1 standing curls are equivalent to the incline DB curl.

@loganwolv3393 Год назад

Preacher curls also do feel a bit harder on your biceps too, wich i like; however what sucks about them is that at some point they started causing elbow pain whenever i would perform them, so if i can get the same benefit from the incline bench bicep curls without the elbow pain that would be great.

@wilr123 Год назад

2 different angles. sub preach curl for concentration db curl for a bit. thank me later.

@rotapp7268 Год назад

Some experts say this is the best biceps excersise, others say it's the one with less musscle activation. You should all first agree and then share the knowledge.

@MrApaHotel 9 месяцев назад

But would a full range preacher curl be even better than a partial at the stretched position?

@roo3667 Год назад

For incline vs face away on the face away curl u get more passive tension cuz the bicep has more tension at the bottom when the elbow is fully straightened right? Sorry if I typed it bad hopefully u understand what I mean lol

@HouseofHypertrophy Год назад

Yep! your English is great. This is true, but whether it can make a meaningful difference is hypertrophy isn't clear currently :)

@Egoliftdaily Год назад

Noti gang gang 🔔 Perfect. I'm focusing on biceps recently.hehe

@HouseofHypertrophy Год назад

Haha, awesome! 💪

@ozzy6162 Год назад

What about injury, particularly to connective tissue, starting from a stretched initial position - is there any studies looking into that?

@billymatthews4150 8 месяцев назад

It prevents that shit from happening by

@hames100 Год назад

A possible margin for error on those studies is that the subjects on average didn’t train from stretched very often, so the new stimulus had a “newbie gain” aspect. I always switch up the exercises every once in a while

@Matt_Alaric Год назад

I find the idea that any curl activates the deltoids most difficult to believe. Can you cite the study?

@brianzembruski5485 Год назад

If your elbows move forward even slightly as you curl, you've activated the anterior deltoid.

@Matt_Alaric Год назад

@@brianzembruski5485 Not more than the biceps

@arthurg.machado6803 Год назад

@@Matt_Alaric of course it's not more, but any action of the deltoids is taking activation from the biceps. If only the biceps is being used to lift it will be more activated.

@Matt_Alaric Год назад

@@arthurg.machado6803 What? I'm literally asking the person claiming a curl activates the delt more than the biceps for proof. And you're arguing with me?

@trapps75 9 месяцев назад

Same goes for biceps tendon attached to one tendon in forearms physically impossible to separate heads

@emanuelegaddi3545 Год назад

For me the preacher curls study was a flaw... during a preacher curl, the hardest position of the ROM is the very bottom when the biceps are stretched while on top there is minimal tension, so I don't think it's a good idea to take it as a reference.

@HouseofHypertrophy Год назад

So the weights were adjusted to account for this, I understand that when the joints are stacked, there's no much tension at that moment, but either side of that there will be :)

@emanuelegaddi3545 Год назад

@@HouseofHypertrophy I understand. But when you have such a short distance between the axis of rotation and the resistence profile (gravity here) even when the weights are adjusted the muscles aren't going to be much affected by the load. The biceps are still doing something, offcourse, but to me it would have been more comparable if they used a spider curl in the shortened position at around, let's say, 50° of shoulder flexion, and the preacher curl in the lengthened position at the same degree of shoulder flexion

@phoenixrisin2269 Год назад

Underhanded grip chins or pull downs with isometric hold until failure has been shown to recruit the most muscle fibers in the biceps. That one’s free💪

@betorezende7645 Год назад

make a video about brachioradialis isolation. pls

@nureddinz Год назад

Cable is better at the stretched position, bc it still has load on muscle. Incline doesn't have load at the stretch. And it is the opposite for the contracted part. Imo the best would be a curling machine(max load on full range) with an incline position to get that stretch. There are incline curl machines but their arm supports are parallel to the back support, so they don't do the trick.

@___SAMMY___ Год назад

Just did my back bicep workout!!! The inclined bicep curl is a killer bicep exercise!! (just a suggestion- if you make it a drop set,it may make it even more effective)💪💪💪

@verfugbarkite Год назад

Have the worlds skinniest arms. Been doing weights for about 10 years. What’s worked for me is 3 sets with 60s rest. Each set is chin ups to failure immediately followed by 12 kg hammer curls to failure, immediately followed by regular curls to failure. Doing that 2-3 times week. Similar with dips, push ups and overhead tricep extensions. Anyway, works for me, thanks for this.

@sytse_roos Год назад

Not sure if I agree with the final part. The face away cable curls (with shoulder extention) places more resistance at the lengthened position, when the moment arm of the biceps is already suboptimal for creating maximal torque. This example actually makes the tension curve more biased towards the lengthened position compared to the incline curl, which is the opposite of what you are suggesting. So your example of variable resistance does not apply IMHO. The idea that cables fundamentally allow more flat tension curves is nonsense, they just allow different force directions compared to weights.

@HouseofHypertrophy Год назад

I hear what you're saying, but it's difficult to say if max tenson at the lengthened position is required. I think it's possible the tension achieved with an incline curl at the stretched position is sufficient. But I can never be certain, I could be wrong. Hopefully future research provides insight :)

@mentalpower0 Год назад

@@HouseofHypertrophy I think more passive tension -> more total mechanical tension -> more gains. But this is a guess

@Anothertruecomment 4 месяца назад

WAIT YO THAT INTRO BEAT IS THE OOGWAY SONG

@titansmashproductions5001 Год назад

Lift hevy ting… get strong… repeat till lief end… lief gud

@WanerRodrigues Год назад

Very good video! It would be awesome if you started a series on nutrition, protein intake, macros, nutrient timing, caloric balance and so on. Thank you!

@HouseofHypertrophy Год назад

Thank you so much, I do plan to do this :)

@zeuso.1947 Год назад

Muscle is muscle. All things being equal, any muscle will grow more if exposed to a full range of motion which includes fully stretched. And logically, stretched muscle stressed more than contracted muscle, hence, more growth with stretched partials than contracted.

@nelacostabianco Год назад

IF you want 'bigger' arms its the TRICEP you want to focus more energy building as it makes up 2/3rds of the arm's size.

@thatoneuser8600 Год назад

Okay but the biceps are still very important for overall aesthetics.

@lucashenriques4242 Год назад

I only do alternated bicep curl and overhead extension, no fancy exercise, no fancy bicep variation for long head or short head, just 1 single direct exercise for each muscle, i had a arm day, i did like 8 sets of each and my arms exploded.

@WALTAH2000 Год назад

Cool?

@lucashenriques4242 Год назад

@@WALTAH2000 I can tell you are one of these

@BlackSpice Год назад

could you make a video about how revovery can affect muscle growth

@HouseofHypertrophy Год назад

What particularly are you interested in surrounding recovery? Just generally surrounding things a person could do to optimize their recovery?

@BlackSpice Год назад

Yes, however I am particularly interested to know how important rest days are and if being extra rested by using methods like cold showers or contrast therapy has a big effect on muscle growth.

@user-vh4zw5rk9x 10 месяцев назад

Need to watch this if i want to fall asleep

@enriquesahidtenoriorodrigu8979 Год назад

I just wanted to see pros in DB or in BB

@Frimp930 Год назад

How much muscle growth can be produced if you don’t consume enough protein despite training close to or to failure, with proper form and frequently

@HouseofHypertrophy Год назад

You can still gain muscle, especially if you're not that trained. Jeff Nippard has some informatin on this: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-l7jIU_73ZaM.html - it's mistake 3 in this video :)

@anthonydecarvalho652 2 месяца назад

Steve Reeves recommended those curls.

@hessiankyojin Год назад

The part for Triceps surprised me. If Overhead Extensions are better for all the three heads than the Pushdown, then why still do the latter?

@Natie-vw8vt Год назад

Can you please do a Video on doms? Like is having doms for a longe period of time worse or better because of the inflammation that affects protein synthesis. As well as, this is me specifically, why do strength reps so reps less than 5 per set still give me the same amount of doms as a set of 15 reps because there's no metabolic build up whatsoever.

@HouseofHypertrophy Год назад

So I have some videos that detail the role of damage and soreness for hypertrophy - ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Nzzp3DbAHwA.html + ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-pNOb7jockSg.html Overall DOMS is probably neither inherently bad nor a good indictor for hypertrophy. It's interesting you see more DOMS with 5 reps over 15, there could just be individual differences in what makes someone more sore. However, how accustomed you are to something also matters. For example, if you were training with 15 reps for numerous weeks than months, you're body would have adapated to reduce the soreness you see from this. But if you then switch over to performing 5 reps, since this is a more novel stimulus, you experience notable soreness again.

@Natie-vw8vt Год назад

@@HouseofHypertrophy thank you for your response. I've been trying to find answers but couldn't.

@manuell4341 Год назад

I love your videos! BUT I think your opinion on cable tensions profiles is flawed. Cables don't necessarily provide more "even" tension than e.g. dumbbells, but you can easily adjust the tension profile, e.g. emphasizing the stretched position by putting the cable around hip height on face-away curls. However, if your cable is adjusted on the lowest position with face-away cable curls, the starting position makes the cable run the same direction of your lower arm. This means that face-away cable curls with this setting have pretty much the same tension profile as incline dumbbell curls. Hence why I personally do face-away cable curls with the cable on hip-height, so in the starting position my lower arm is perpendicular to the cable, so the exercise is heaviest in the most strechted position. Hope I explained it understandable!

@mikesmicroshop4385 Год назад

As I am sure that you know different muscles respond differently to different rep ranges. As well as different people will find that they respond differently to various rep ranges of a given exercise. If you have any input for the App AlphaProgression I would like to recommend 2 changes, One is that you give the user the ability to set the rep max on any exercise that the app calculates to whatever Rep Max they would like it to be. As it is now it calculates a 10 Rep Max for everything, and that is not ideal. There are many exercises that I would like to calculate to a 15 Rep Max, or other as needed. Second, there needs to be a way to cancel a workout. I like others can be called in to work at a moment's notice when I am on call and I don't see a way to cancel a workout. Very inconvenient.

@WALTAH2000 Год назад

Actually one of his most recent videos was debunking the idea that different muscles need different rep ranges

@mikesmicroshop4385 Год назад

@@WALTAH2000 Yes, but we are all different and have different preferences in training! I respond better for several muscle groups in teh 15 to 20 range and 8 to 12 in others! I have no double that I am not unique in that respect!

@liamburns8554 Год назад

Natural Hypertrophy - what you saying about this? GVS was right!

@gibbsm 4 месяца назад

Chin ups give a great stretch, and it's mostly biceps.

@_JustARandomDude 3 месяца назад

How? It's lengthed at the elbows and shortened at the shoulder

@Solairethedarksoul Год назад

For me I can’t get a better contraction than a hanging concentration curl.

@ManlyServant Год назад

noti gang 🔔

@HouseofHypertrophy Год назад

Thank you my friend, as always!

@benjohn7819 Год назад

Time to blow up

@SikeThreeEdits Год назад

Are there any studies for the best bicep 💪 exercises with calisthenics ?

@HouseofHypertrophy Год назад

Unfortunately not! But a calisthenics exercise that trains the biceps in shoulder extension is the pelican curl, some variation of this will probably be very good for biceps development in my view :)

@SikeThreeEdits Год назад

Nice, I learned something new today

@booknoteswisdom6799 10 месяцев назад

I do 'em all. No pain, no gain. Week. 1, lots of reps. Wk. 2, 10 reps max, 3 sets. Wk. 3, 5 reps max, 2 sets. Wk 4, 3 reps max. 1 set. Get Your Money Boys! Shout out, Tehachapi. Peace. BNW.

@roguejimo736 11 месяцев назад

The Partial INITIAL preacher curl produces greater load to the bicep, biomechanically.. When the operating lever (forearm) and line of resistance (dumbbell/vertical) intersect at 90-degrees, maximum load is achieved, This 90-degrees intersection is never even achieved with the Partial FINAL preacher curl, and the load is less. Hard to reach any conclusions regarding the "bicep stretch" when the loads are not the same.

@TheChees1996 Год назад

here is a cheat code for biceps chin up with the palms facing you grip. do a few of those and watch you biceps grow.

@taomahNEGEV Год назад

and kill your elbows...

@d3f3kt57 Год назад

I've seen some gymnast channels throw around the claim that gymnasts have big biceps due to the "straight arm exercises" that they do. Anatomically, this doesn't make sense to me because the main function of the biceps is elbow flexion. What do you think?

@believeurhappy4410 Год назад

I think the straight arm raise does hit the bicep more than actually flexing it. So from my experience it’s true. I tried it after watching the gymnastics channel. But you have to lower the weight so you don’t risk hurting yourself.

@st-ok8qs Год назад

If you ever try planche or back lever variations (straight arm exercises) you will feel your biceps a lot. These and some other exercises puts stress on biceps and tendons.

@genin69 Год назад

easy.. gymnasts have extremely jacked bicep because they are in that straight stretched bicep posture most of the time. they never do curls but they have massive and strong bicep muscles

@jasonhawko3775 Год назад

What about spider curls where your arms are hanging forward of your body in a similar angle to a preacher curl? Its always felt like a full stretch to me despite technically having a shoulder flexion position

@mentalpower0 Год назад

interesting

@HouseofHypertrophy Год назад

When the elbows are extended, the biceps will be stretched. I think maybe the fact your arms are hanging down makes it feel like a nice stretch, But due to the origins of the biceps, it's going to be lengthened more so. In any case, I think spider curls are a great exercise. As alluded to at the start, many curls are going to be great for hypertrophy, it's just my hypothesis (based on the current research) is the curls with the shoulders extended might *possibly* slightly more hypertrophic than the rest :)

@jasonhawko3775 Год назад

@@HouseofHypertrophy I try to get a good mix of spiders in a long with my incline curls. I figure if I hit them all I'll cover all my bases 😂

@nmnate Год назад

I get a good stretch from preacher curls and spider curls. I have a feeling the stretch I'm getting is more brachialis which doesn't cross the shoulder. 👍

@clamum9648 Год назад

It seems to me that stretching during exercises seems to be special. Unless I see something DISproving that I'll continue to believe it. I'll definitely say that stretching really causes soreness to be greater (I know, that's not supposed to necessarily track with growth). Those fricking RDLs just totally f my hamstrings, wow. I can do RDLs with half the weight I do sitting leg curls, and the latter will not cause any soreness whatsoever while RDLs at half leg curl weight make them sore for days afterwards. Just wish I could fully stretch my pecs during presses or flys. If I do my shoulders hurt (they're f'd in some fashion or another, I think cause of decades of slouching, rounded forward posture). I'd hoped since starting to lift 3 years ago and my posture greatly getting better they'd get better too, but it hasn't happened. :-/

@billymatthews4150 8 месяцев назад

What do you mean stretching are you talking about the eccentric part of Movement

@trapps75 9 месяцев назад

All heads work together physically impossible to separate heads all attached to one tendon in the elbows no matter what exercises you do

@noahrodrigues3300 2 месяца назад

So which excercise was it ?

@clarity2115 Месяц назад

just do what you do... with all the studies it's funny how people even make any gains since their program will change every other week

@RodSherwood1 2 месяца назад

Esthetically speaking, if you want larger arms concentrate more on building you triceps as opposed to biceps. As the name implies, the tricep consists of 3 muscles, the bicep, 2 muscles. The tricep is a larger muscle than the bicep.

@seban-jackedweeb5513 Год назад

FOR THEE ALGORITHM!!!

@HouseofHypertrophy Год назад

Thank you my friend, as always!!!

@voidmain2453 4 месяца назад

Man I noticed that exact thing with trial and error but no one believed me

@FrogmortonHotchkiss Год назад

The answer is chinups.

@arvopenaali896 Год назад

I thought preacher curls at the stretched position were dangerous. They feel dangerous at least.

@brianbadonde8700 Год назад

The best biceps exercise is close grip pullups

@Danka524 Год назад

I've added seated incline dumbbell curls recently and I've never had such connection with my biceps. I've always felt my delts with standing curls but seated I feel only the biceps