Make this a series for every muscle group

@hudsonpro

2 жыл бұрын

Glad you enjoyed it Corenko. Me and Brandon were discussing the same thing, as we have a few cool ideas for some other muscle groups.

@antennawilde

2 жыл бұрын

@@hudsonpro What about the pinky toe? Everyone always focuses on the big toe.

@brahtrumpwonbigly7309

2 жыл бұрын

@@hudsonpro I second this. You could basically build a workout primer class by making a breakdown of the muscles a person would want to work out, how that happens, and then you could use those information videos as references on what muscles to group together for workouts.

@hudsonpro

2 жыл бұрын

@; there's lots of sci-fi movies, lots of metal and hip-hop songs, lots of suspense books - lots of everything, really. The world could stop creating any new content and we'd have more than enough to keep us satisfied. But like food, sometimes old content can feel expired, that's why it's always good to keep creating, keep things fresh and keep finding new ways to examine old content. Fitness is no different.

@hudsonpro

2 жыл бұрын

@; everything HAS been said. It's now about coming at it from a unique viewpoint.

I love that you guys always emphasize that building muscle, exercising and being healthy is SIMPLE. So many want you to think it’s such a complicated and difficult thing to do or understand but you guys really boil down all the BS and emphasize the simplicity of these things.

@youretotallyrightbut463

2 жыл бұрын

That’s because they don’t really understand the complexity. And you don’t really need to. You can make semi decent gains for years without actually knowing the science of bodybuilding....if you’ve got vitamin S you can make gains without knowing what you’re doing for pretty much forever.

@stanleykassim2839

Жыл бұрын

Its simple, but requires a lot of dedication and discipline.

@cast1061

Жыл бұрын

They do that in hopes you find them to be the one to fill all the knowledge gaps you may have and support them in the process. The truth is health and wellness is free and remarkably simple.

@johnreidy2804

Жыл бұрын

@@stanleykassim2839 What can you succeed with in life that doesn't take dedication and discipline?

@matwatson7947

Жыл бұрын

The science is exceptionally complex but like most things you dont need to understand the science to benefit from it. I cant properly explain the technology about how TVs work but I can turn it on...

I'm sure this comment has been made, but I love that the Buff Dudes don't tear apart other KZread fitness personalities. They do a great job maintaining positivity in fitness. This is the biggest factor that has gotten me back into lifting. Thanks Buff Dudes!

@iAmNothingness

Жыл бұрын

No they rather lie... your biceps isn't growing because you don't take enough gear.

Brandon out here cutting out the bs and giving us straight, _simple_ facts about bicep development.

@MAGAMAN

2 жыл бұрын

This video was 90% useless BS. High reps (18-20ish) with lighter weights (if you can do more than 20, it's too light) and doing drop sets. I tried a lot of different workouts and nothing came even close to working the way light weights with 20-ish reps worked. First weight, do 20 reps, drop 2.5 to 5 lbs and do another 18-20, continue doing this until you can't do 20 of 5 lbs. This works great for triceps and bicep exercises. My arms literally exploded doing this. I started doing all my arm exercises on a cable machine and that seemed to really help with things like elbow pain. Overall, I was pushing close to 20,000lbs on arm day and none of the weights were over 45 lbs per arm.

@markstafki9597

2 жыл бұрын

@@MAGAMAN did you even watch the video wtf

@GRPABT1

2 жыл бұрын

@@MAGAMAN dude you missed the point entirely. Your high rep plan works FOR YOU, doesn't mean other methods are bunk. I'm gonna assume lower reps and heavier weights didn't work for you because of form and lack of time under tension. It's likely you went too fast on the eccentric and cheat curled with heavier weight sacrificing time under tension. With your lighter weights your form is easier to maintain and you're gaining more time under tension with more reps.

@andrijakovacevic7774

2 жыл бұрын

@@MAGAMAN he said the most important thing and that is that you have to activate the biceps. How you will do it it's up to you but whatever you do you have to sqeeze the hell out of biceps. Personally I do both low and high reps for biceps with heavy and light weight. But by low rep I mean 8-10 and hight 15-20. Anything below 8 reps for biceps is kind of stupid.

@foeshizzel

2 жыл бұрын

@@MAGAMAN i agree this is a long winded video.

I have been lifting weights since I was nine...I am 71 now. The first gym I went to with my uncle was a Vic Tanny Gym in Pasadena. And the first time there was a man called Jack LaLane....Both of them told me almost the EXACT thing you are speaking of in terms of building muscle. Its HOW YOU DO THE EXERCISE...not how much you use. You are dean on in what your teaching today.....Congratulations for being intelligent and show how it really should be done.....Kudos

I’ve tuned into this channel for years. Worked as a personal trainer for a bit, gone through several of my own training phases/modalities. In a world that is completely over saturated with training advice, Buff Dudes remains the standout for advice, charismatic videos, and honesty. So glad to see they’re still making content, and keeping it 100.

Love the fact that y'all are always and honest and transparent about the road to gainz; great work as always!

My best gains on my stubborn biceps has been slow eccentric. Lowering from full contraction very slowly. 3-4 seconds to straight arm. I even cheat up by swinging for 2-3 after I reached failure but I lower the weight as slow as I can. I find that slow extension builds a lot more strength than focusing on contraction alone. I prefer dumbbells on an incline bench for this when I’m a barbell guy for everything else.

Please do a video on triceps and overall arm growth. As we know, your triceps and shoulder muscles add a ton to the look of your arms. It isn't all just biceps!

@RandomMadnessChannel

2 жыл бұрын

They did make a video on triceps (if I'm not mistaken it was Brandon too). That video is actually how I found this channel

@fryloc359

2 жыл бұрын

Add forearms to that, skinny forearms look funny.

@colto8284

2 жыл бұрын

@@fryloc359 best forearm workout by far....deadlifting without straps. I promise you hahaha

@colinriches1519

Жыл бұрын

@@fryloc359 Reverse curls, wrist curls and extensions will isolate the forearms, whereas weighted pull ups, heavy shrugs and dead lifts will also build forearm muscles along with other muscle groups.

Great video! As someone with a long reach, biceps have always been my trouble spot. Biggest thing for me was your first tip, lowering the weight and focusing on the contraction. Can't say mine are where I want them to be yet, but I know my workouts are much more impactful from that one tip alone.

I’ve been incorporating more sets of arms on my squat, bench and deadlift days and have been seeing steady progress. Not only in strength but size gains. Thank you guys for all the amazing content and tips. You got me on the right track to being BUFF!

@enigmatic7665

2 жыл бұрын

@@robertmarche9953 I love when people choose to stay natural

@hassan_codes

Жыл бұрын

Same here. Increased volume because, naturally, I have(had) small arms, now my arms fill my shirts

I appreciated this video. Sometimes it seems like its complex and we're missing something, when in reality it's simple, and the reason for not seeing the results we want could boil down to something as simple as improper diet, things take time, or irregular workout schedules.

He is absolutely right. Took me awhile to get my biceps to where they are now...plus I'm 45 so it was a challenge. Ego lifting isn't what helps. I start off with lightweights and then I go heavier with each set...contracting the muscle is more important than lifting the weight, so if it's difficult and you can't do more than 5 reps on the first set, it means the weight is too heavy for you...get your ego out of it...you'll get stronger...your muscles will adapt eventually...focus on contracting the muscle as he said, don't worry about the amount of weight. Do what you can, and not what your brain is telling you...listen to your body first.

@ikedewinter1213

2 жыл бұрын

Some say you can only grow muscle by doing heavy weight and low reps some say low weight and heavy reps I guess it depends on the person. As a beginner like me it's hard to decide what's the right way to go

@Tommyblueeyes

2 жыл бұрын

@@ikedewinter1213 change it up...always change it up...I'll go super heavy sometimes with barbell curls and dumbell curls..then do more reps with straight bar cable curls and concentration curls

@jamesnm21

2 жыл бұрын

@@ikedewinter1213 probably both. Lol. I like to start heavy with the curls and drop down each set. You're still targeting the same muscle but it's getting more and more fatigued so the lighter weight allows you to keep working it till it's really exhausted like he talked about.

Great work on this one guys! I totally agree. Things are for the most simpler than what we think. Would love to see more of this style of videos!

one thing that has helped me a lot is strengthening my rotator cuffs. Basically moving them from a front lat spread position to a crab/most muscular pose, getting to know where they are and how they activate. I had a very bad habit of unknowingly using them to cheat the weight up, and it gave me a lot of shoulder problems. But if you know how it feels when they move, and if they're well developed, it will help stabilize and ultimately strengthen your entire arm chain of muscles.

Been following this channel for 10 years ... Buff Dudes proved to have Ultimate knowledge, Consistency and Dedication..So much offered..thank you.

I've always loved the silliness of this channel and it's content, but i absolutely love when they make serious not full on comedy videos like this one

As always Buff Dudes keeping it real and giving you the facts to help you.

I have been working out for 43 years. In the last ten years, I finally figured out how to lift weights. Sure you can “move” weights. Even heavy weights. Until I learned to “squeeze”, SQUEEZE HARD! That is total contraction and really made growth in my 50’s. And varying hand positions is everything.

@jamesgilmore1684

Жыл бұрын

Same here. I'm 59 been working out 44 yrs and just in last year I've learned how to do it right. If I had known this in the 70s 80s I would have a lot better body today...you live and learn

@HarrisIsACackleChamp

Жыл бұрын

Wow that's awesome, guys I'm 54 years old and have been training years, just squeeze intentionally all the way through the rep???

@davidlouiso9650

Жыл бұрын

@@HarrisIsACackleChamp yep. Anyone can “move” weight! Even heavy weight. But when you actually squeeze the muscle through the entire rep, keeping the “load” on the muscle, so no lock out or hanging, now THAT!…is taking it to the next level! Let me know what you think after trying it.

@greer2402

Жыл бұрын

What do you sqeeze

@davidlouiso9650

Жыл бұрын

@@greer2402 the muscle you are working.

You guys have helped so much with my workouts and almost everything I know has come from you guys, you have a video for almost everything. Never leave you guys are kings 💪

I'm glad I found you guys. I was watching V shred every day, and I kept getting injured. Keep up the good hard work!

The one thing that has helped me is not trying to lift the weight so much as focusing on just flexing my biceps as hard as I can to make the weight move. It's a different feeling. Seems to tear shit up pretty well.

Thanks for all that you guys do y’all have really helped me get in better shape. Just ordered my bulking book today and I’m ready to get huge

Great as always guys, all the best for Christmas and New year.

Been a subscriber for a while but been off and on with my own development. Really been extra motivated the last few months and it feels different than the last, I really want to get shredded and I’ve been enjoying all your guys videos again.

Super weird seeing a serious video from y'all but absolutely love it. I usually like the vids because you do a great job of explaining the exercises without trying to sound "fake smart" to garnish views like I feel like a lot of youtubers out there do, but this video was a great explanation of everything you need to know about the biceps muscle and good, simple exercises to help them grow. Would have loved to hear you talk about brachialis and brachioradialis as they are also both elbow flexors as well and brachialis can help the bicep look more full since it sits deep to the belly of the biceps, but overall was a no-bs, well put together video, thank you lads!

I love you guys! I have the same mindset. Keep it simple! You're absolutely right. As long as we hit each muscle group from a few different angles, eat healthy and get that rest, what else matters? You're so kind for trying to help us! Thank you Friends! 😁🤘

Thank you for this Brandon! I've been lifting weights for a while now & really just do what I've been told to. Really enjoyed learning why I've been doing it.

@jameseastward6399

2 жыл бұрын

All of this was just advice. Do whatever the FKKK you wanna do!!!

Awesome video dude! Thanks for sharing!!!

First! Stay buff.. always full of inspiration. 💪🏅biceps are often a challenge. I think the "simplicity" you mention is the key. Thanks for reinforcing Brandon

@jamesnm21

2 жыл бұрын

It's easy for your form to fall apart on biceps because they fatigue quickly and other muscles like shoulders and lats will take over and "cheat" for the bicep. My form starts to go during the second set of bicep curls so at that point I stop and rest 20-30 seconds between each rep to give it just enough recovery to do one more good rep hitting the exact same part of the bicep with no cheating. Takes a little longer to finish the set but I know I've done it right.

Awesome advice! Some extra things that some don't know is that pronated grip curls focus more on your Brachialis. Thumbs facing up (halfway between pronation and supination) focuses more on your Brachioradialis. Though both Brachialis and Brachialradialis don't contribute much to the biceps bulge as the Biceps Brachii does, these are important muscles to hit that run over the elbow joint and contribute to how strong your elbow flexion is.

Always great Buff Dudes!

Great tips and info! Thanks you buff man

Great information!!! That Buff Dudes gym is so great!

Great video Brandon! Very informative and non biased. 💪

Great concise and SIMPLE video, many others lack this simplicity as you stated.

Thanks for these videos. I really appreciate your Dude’s videos like this. They’re down to earth and very educational and motivational. I’d love to see a series for the whole body. 💪🏼👍🏼

Love the informational videos. Always gives me reminders when you make these 💪😤

I Love that you come clean on this video. Loving your three favorite biceps exercises there are keepers.Thank you for sharing with that, saying I am now a subscriber. 💪😎

Videos like this are far and few between, and it is why I trust you guys. Thank you.

You guys bring the true stuff and basic principles. thanks

One of the best videos on the subject. Great explanation on the reason behind each movement.

Bravo. You have a clear undestanding of the mind muscle connection. Keep it simple!

This is not only for biceps but for all muscles. Very serious from Buff Dudes, but no BS and very correct. Great job

love the honesty! really cool from you dude!

This channel always has such a high integrity when providing real and accurate information. Can definitely trust this one.

I really appreciate the super positive attitude and it's really nice way to start my day

simple, that is what i like from you guys, I bought your super hero plan, and I love it, keep up the good work.

Great video very informative and thanks for sharing!

It's important to acknowledge where the muscle begins and ends, and how it weaves into the shoulder. Knowing how that works helps you keep your shoulders in check so you're not risking a bicep tear.

@DrTopLiftDPT

2 жыл бұрын

Roiders tear biceps that’s pretty much it.

@nattokami9598

2 жыл бұрын

@@DrTopLiftDPT Sure man natural lifters definitely aren't at risk of muscle tears

@DrTopLiftDPT

2 жыл бұрын

@@nattokami9598 for biceps, pretty much. Rarely rarely does a natural tear a bicep compared to roiders. The muscle strength gainz far out pace the tendon strength gains. Satisfied?

@launchpadmcquack4971

2 жыл бұрын

This is totally not true. I’ve completely torn a bicep and I’ve never used roids. More and more men are tearing biceps nowadays due to age, overuse and participating in competitive sports into middle age and old age.

@DrTopLiftDPT

2 жыл бұрын

@@launchpadmcquack4971 I guess you’re one experience disproves the whole generalized trend. I’m wrong

Great advice, I learned the same things from many years just from seeing what worked but never really put it to words. Your right about muscle building a tolerance for a given exercise. Often find myself doing a little bit of bicep exercise on off days just to give it that little extra push.

Please make this a series. Love the simplicity of the knowledge you're putting out. I preach these same fundamentals to people in the gym when they approach me and start asking questions.

@jadedamerican217

2 жыл бұрын

Funny....I'm sure you would say the same about my physic, many haters do, but 100% legal supplements only and im the type that would admit it if I was juicing cause I don't give a ish what anyone thinks. You provided no proof of your claim just a salty message. Either way his advice is spot on and that's what my comment was in reference to.

@jadedamerican217

2 жыл бұрын

@loyal and faithful Not really sure what you're referring to. This guy has multiple videos covering a variety of topics relating to all things about lifting including the nutritional aspect which is the foundation to training for a good physic. You literally accused him of taking steroids but offer no proof of such a claim. I'd say that's being pretty salty. I can also assure you it is possible to get his current build by being purely legit and living the lifestyle he promotes on his channel. Now if he looked like Jay Cutler or Ronnie Coleman I'd agree with your accusation. I'm not saying if he does or doesn't juice cause I don't know for sure but from what I gather neither do you and no disrespect, but making that baseless accusation makes you sound like a hater, and I'm still confused about what bad or misinformation he put out in this video.

Awesome video! Hope this becomes a series.

I like to do several pulses at the top of each bicep curl to really hit the muscle intensely. Usually midway through the second set is when the biceps start to give out and my form falls apart with other muscles taking over. So I'll stop and rest 20-30 seconds between each rep to make sure I'm hitting the same part of the muscle with every rep/pulses until the set is complete. That short rest gives the muscles just enough recovery to do another rep the exact same way without cheating and losing the effectiveness of the rep. Takes a little longer but it WORKS. My biceps are pumped like crazy afterwards and I know I did each rep nearly perfect.

always such a wealth of knowledge, awesome dude..!

My hats off to you gents. You guys are a God send for the beginners out there. Stay Buff. 💪

Nice! More of these vids please! Thanks for the Buff pointers!

Got back to it this year started with Lighter weights. 1st learning and making the mind muscle connection doing more reps Being patient before increasing weight. I'll do my 1st set at the lighter weight it warms me up but most importantly establish Form and the Muscle to mind connection. The next set I increase the weight that i'm working out with. Good info 👍👍

thanks for a GREAT well thought out video!!!

These guys are wicked. So accessible, so down to earth. Inspiring stuff!

Ive been lifting for 40 years , thats one of the best videos Ive seen as an instruction

Massive help!! What none of the others said was elbow flex. Was always doing rep to feel the burn but never got the full development. Thanks soo much honestly!

@bulletfan9544

Жыл бұрын

And I've been training for about 3 years and biceps are seriously lacking. Such a great video, really helped me!

Picked up heavy barbell curls as a full body compound movement from Jim Wendler, who talked about it being one of the best all around strength builders when done correctly, fully braced and flexed, strict. Coupled with weighted chin ups, about all one needs for exceptional size and strength. One of my favorite exercises I've never actually seen anyone use in the wild is the "texas arm wrestler curl," which I saw on T-Nation way back in the day. Also another solid one to add to the normal exercises.

Appreciate the knowledge learned a couple good pointers of this video alone . Keep it up 💪🏽💯

Good stuff dudes. All the thing I wanted to know about sets, but too afraid to ask.

Great video! Very informative. 💪 Thanks!

Thank you for your honesty. Have lots of respect for you sir.

Bro you're speaking the truth! That's what help my arms grow.

Great video. He hit every point on the nail of the head.

I'm 56 and I watch your channel before I work out KZread is better because of the way you present the content honest

Superb video! All good points! My fav biceps workout is Standing Barbell Curls to Forehead... My fav arm pump is Preacher curls to Incline narrow hand Pushups!!! The pump is EPIC borderline Bursting!!! Stay Buff!!!

Few years in with hardly any days off , you just taught me more than any other video I've watched on KZread , good channel ,good job dude .

I stumbled across your video by chance. After watching the video, I immediately subscribed. Great content.

Good stuff guys, as usual!

Simple, perfect, easy to follow. This is why I love you guys. KBA Brandon!!

great video, i'm just getting into exercising, and thing really helps. great instruction, now i'm a subscriber

dudes can you make this a series? this was extremely helpful. havent felt my biceps working since 2020 until this

Cool, bro! Man those gains you got is a job well done!

Great video, I find the concentration curl gives me a very good pump also so i always use it if im doing arms

Amazing breakdown. Thank you guys!

Awesome video, I did the bicep exercise from the last video with 10s and got pumped! 💪😎

I've always had issues with bench and biceps for this exact reason. Best workouts I've had were when I warmed up with light weight and squeezed the f out of peck/bicep to get an initial stronger connection. Good stuff.

Excellent advice - this is really all you need if you want your biceps to grow. What helped me start to see good bicep gains was focusing on the contraction. I'll start with a lighter weight warm-up set and really focus on it... do some partial reps right in the contraction sweet spot too... FEEL the bicep contracting... focus on the eccentric too, don't just drop the weight. That's the stuff 👍

Thank you for a concise...simple to understand and patient video describing how to tain bi's...very cool...so many vids that are shouting at you..in ur face aggressive and as you say biased towards there views...or sometimes not even there views but they will sell out completely just to make money n promote something they want you to buy...Good job...love this!!!

Great info!

A 38 yr old listing since I was 15. One of the biggest things that changed my physique for the better Was learning how to lower the weight and focus on mind muscle connection. The other big thing is knowing what weight to use for what exercise to hit reps in the 12-15 range. Instead of doing 8-10 range.

Facts on facts my man. Keep it simple, do it right and consistantly and you'll get the gains.

thank you for the video. i learned a lot. As a beginner i see so many different videos on biceps and a lot of those seem to be for people with developed muscles. I hear what you are saying about keeping it simple until your ready for advanced exercises.

I like the way you explained it, so clearly, direct to the point 👌💪

Very informative Brandon. Thank you sir

Great content, thanks👍

Another great channel. I also follow Ryan Humiston but it's good to mix it up a bit. Great content dudes!

Thanks a lot guys. I've been training for 6 years now, and even been blessed with genetically good upper body, but I got my grandpa's biceps and my dad's chest, strong yet not too good at muscle building. This'll help me a lot

Man I have missed the Buff Dudes. Glad to see you guys

Thanks Mr Klopp - great tips and straight to the point 💪🏻

You know, I actually thought I would have already seen and known this, cause like, there's actually a tonne of videos on this, and thought this will be redundant. But the way you explained the preacher curls and the seated inclined curls blew my mind. I knew about those exercises, but now that I know WHY they are the way they are, I am honestly thrilled to do them. Thank you so for this video, loved it!💪🏻

I like this. I can tell even though ur a bigger guy in life ur not an a hole. In other words ur genuine and so speaking from experience. My first vid, but I subbed, and will enjoy ur expertise.

There was a book on P.O.S. training, it was the best book on training I have EVER read. I believes it applies here. The Biceps are a simple muscle group as you say. Excessive 1. Standing biceps dumbbell curls. Light weight to start . Great midrange movement. Excessive 2. Preacher curls with a straight bar, Light weight super slow movement, focusing on the fell. Peak or contraction movement. Excessive 3 Incline dumbbell curls focus on the stretch.... Great video!

Excellent video, thanks 👍

This video is so nice, I liked it twice!