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Thanks Peter

Best KZread coach. Love my guy here. Real. Basically, keep it simple and go hard!! The old school approach is too slept on. Thanks again Pete!

Doing dumbbell curls seated help me keep form strict. Focus on pushing your back into the seat with your legs. That'll lock you into place and keep your curl strict.

I'm a 47 year old dude that recently started training again. A exercise a did back in the day was 'the 21'. With a barbell you go from the bottom to the middle 7 reps, then 7 from the middle to the top and to finish 7 all the way from bottom to top. 4 sets of 21. Burns like you wont believe! Does anyone knows this exercise? If not make sure to try! Stay strong brothers!

@DavideGalic

9 ай бұрын

Love this exercise

@milescrawford1190

8 ай бұрын

It’s called 21’s 7 low 7 mid 7 full ,

Love the content big respect from the UK

You content is straight clutch

Your vid confirms that i am doing too many bicep curl variations. I definitely need to keep it simple and focus. Great vid. Cheers

Your videos are really helping me. I'm returning my workout plan back to basic staple exercises after training 6months trying to over-optimize my workouts with minimal progress. Thanks a lot man

great as always... thanks peter...

Just what I needed. I’m 6’3 my bicep and calves have been lacking

I implement these in my training and have seen great Bicep gains💪🏽

Thank you

This guy may be my new favorite fitness KZreadr

Tomorrow's day is Back/Bicep for me... Thanks Peter. Great video at a great time coz I wasn't getting much of a mass in my biceps

Seated dbell curls are one of the best, and almost all the Old School guys loved them

Your physique is lit, man! And these exercises are awesome. One of the biggest things that has helped me build muscle has been a custom meal plan from Next Level Diet. I use it every week and I love it!

🔥🔥

T U.T helped my arms hit 18ins pumped. Heavy curls just gave me tendinitis.

Been following this advice for 4 months and notice some positive in results both aesthetic and strength. I just want to ask which is better, to do these excercise in order? (Heavy curl, pump and the stretch) OR to do the pump and the stretch first to warm the biceps up then finish with the heavy curls? No bs, solid advices man 🗿

@rossscarbro4602

Жыл бұрын

I like to do a bit of both. Warmup with a light movement to get blood in. Then go heavy while you have plenty of energy. Then finish with lighter more strict movements to flush the area with blood and get that stretch under load.

@KenanTurkiye

Жыл бұрын

Great question. My preference is: 1) Heavy load, so I can go heavier with fresh muscles and recruit as much muscle fibre as possible 2) Stretch, again I would prefer to use as much weight during the stretch position, again for the same reason 3) Give enough rest period to have adequate blood circulation around the tired muscles before going in for the pump, especially with drop sets and a.m.r.a.p. For triceps I do a bit of the opposite, for example for a more emphasized horseshoe and inner definition I do isolation/pump work first and leave the heavy compounds like over head extentions and push/pressdowns last.

@KenanTurkiye

Жыл бұрын

....just a further note, my chest and front delts are over dominant and over respond and they are on maintenance, so their volume is very minute compared to other body parts, which gives my triceps a huge volume to work with as they are already needing a lot of work, so doing all the ''small work'' before heavy compounds is not a hassle, just manages to balance out the needed workload to get them fired.

@Samson2323

Жыл бұрын

@@KenanTurkiye I used to start heavy/hard sets too so I spend most of my energy doing them. However doing the light work first helps me recruit the muscle for mind-muscle connection it also acts as my warm up.

@KenanTurkiye

Жыл бұрын

@@Samson2323 Yeah everyones 'specific' needs causes so many variations, so your reasons are great. I got no probs with mind muscle ''connectivity'' problems :) I feel each and every of my muscles, including lat, rear delt even tibialis :) And I warm up my muscles with some bodyweight push or pulls depending on the day, so I don't need a ''warm-up' set so to speak. As they say ''everyones diff'', what works for you might be the answer as it'll give you the consistency and that builds muscles for sure.👍

I hate curls and my biceps and forearms are disproportionally small compared to my upper body

@Ojthemighty

Жыл бұрын

Well i guess you know what to do then

Hey peter

PERFECT and SPECTACULAR BICEPS PETER...💪💪💪💪💪❤️❤️❤️❤️❤️

👍🏽🏋🏻💪🏽💯🔥

What rep ranges and rest time do you suggest

i have cubital tunnel problems, any exercise i could do without aggravating the situation?

theres channels like this and Alex Leonidis. Then there channels like Greg Doucette and Scott herman. What a world of a difference

How do I get better at doing dips

If the pump doesn't build muscle, why I have I put on more mass in the last 6 months than I've ever had in my life by chasing it? I absolutely love light weight, high-rep EZ bar curls for biceps.

@Ojthemighty

Жыл бұрын

Cos the science dweebs dont take real life into consideration cos its not included in their study papers

so hammers would replace the first exercise or the 3rd?

I'm always fighting my shoulders from pulling forward during bicep work.

@eric9369

Жыл бұрын

I realized that the only way for me to do heavy curls is leaning with my back against a wall. That'll keep the movement super strict and avoid the front delt from taking over.

@dory_m78

Жыл бұрын

My shoulder use to rock forward&back towards the end of 2nd &3rd set ,now I make sure I control the eccentric negative and the shoulder stays out it

بطل

Question so today I did heavy cable curls then after I attached the rope to do hammer curls with cable. Soon as I got too the top motion of the rep my tendon popped I was like wtf is this so I did another rep and it like popped again so I just stopped anyone tell me if my bicep is injured because I have no pain at all

Is there any good order to do these exercises Like do I start with Barbell then go with Incline and preacher

@npc2k

Жыл бұрын

Barbell first imo

@flekatron2148

Жыл бұрын

Barbell always comes first

What can i do without equipment

and brachialis with hammer curl ?

What's the best rep range for "pump" training?

@treznor6992

Жыл бұрын

peter would know best, but in my experience i do machine preacher curls until failure then really force that last rep up and kind of do half reps at the top until i cant stand it anymore. and i really concentrate on the bicep until my whole arm starts turning red. you can feel a good pump.

Make sure you guy's/gals are really focusing on stretching that muscle under load with PRISTINE form to really force muscle growth. Legit did this yesterday with triceps using ONE single exericse (one arm dumbell behind the head tricep extensions focusing on a deep stretch) did a full set of 12 reps then reated then another set and then did Myo reps (Renaissance periodization style) and holy cow my triceps were girthy and obliterated but in the good way. Ended with some high rep pump work

2:45 did anyone else hear the animae sqeal?

3 exercicss in the week ? Counting back day ? Because i do biceps and back And i have arm day

@abcslc9275

Жыл бұрын

3 exercices on arm day and a superset on back day is very enough

Hey Pete, can you tell us top 3 cycles for massive biceps?

1st

Just waiting for the string beans to show up to blame everyones progress on roids

i do 4 sets of chin ups into 3 sets of barbell curls into 3 sets of hammer curls for biceps

All the fancy machines are more fun but less gains. Tried both and since Ive introduced more standard free weights my strength is going up...im getting thicker and more gains fellas. Use both but emphasizing the free weights and simpe basics with good form took me to a xxl in one year and bursting out of Tops in. Most brands and natural. Those fancy gyms are candy and misleading because there all the angels but still not recruiting ligaments and tendon strength. That full powerful look comes from sweating your balls off and balancing the freaking weight. The workout also feels more balls to the floor and shows.