I Thought My BICEPS Were Going to EXPLODE!!
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The biceps workout technique I’m going to show you is going to make you feel as if your arms are going to explode. In this video, I’m going to put the science back in strength and show you how always using the same weight on the concentric and eccentric portions of a biceps curl is holding back the gains that you can be seeing from your training. Beyond that, the use of standard negative reps alone is also leaving untapped some potential for more growth.
We start with the curl however. This is the basic foundation exercise for building bigger biceps. Of course it can be performed using with a barbell, dumbbells or a cable as I’m demonstrating. The key to the curl is that it follows a strength curve in which the exercise is easiest in the beginning and end of the range of motion. This is because at these two points in the movement, the forearm is nearly parallel to the downward force of gravity.
In order to make the exercise more difficult you either have to figure out a way to vary the exercises that you are performing to maximize the point in the strength curve that you feel the most tension. This can be done by including spider curls for the peak contraction and incline dumbbell curls for maximum stretch on the biceps.
The exercise can be made harder however by understanding that your muscles (not just your biceps) have a greater capacity to lift heavier weights eccentrically than they do concentrically. This is due to muscle physiology. When a muscle contracts it shortens by forming a series of ratcheting bonds between actin and myosin. The speed at which the muscle contracts ensures that these bonds are formed in greater number and with more stability if you take it slow enough on every concentric rep.
This is a reason why you would not want to speed through your reps if your aim is to create as strong a contraction as possible and the best mind muscle connection that you could develop. From here, because those bonds are already in place, the eccentric lengthening of a muscle is essentially breaking those bonds one by one as the muscle is lengthened under load. The bonds are much more resilient to the breaking of them than it is to energy costly building of them. This is why you are at least 1.5 to 2 times as strong on the eccentric than on the concentric.
Now in this video I’m using the Kineo Training System which is amazing at allowing you to vary the loads eccentrically and concentrically. If you don’t have the budget for a machine like this however don’t despair. You can use the partner assisted technique that I show you at the end. By simply having a training partner not just let the bar or dumbbells fall down slowly on the return of every rep but press down to make you resist the force, you will be getting an overloaded eccentric which is very capable of assisting in the muscle growth process.
For step by step workouts that help you to use the right scientific workout principles at exactly the right time, head to and get the athlean-x Training System. Start training like an athlete and see much faster muscle gains because of it.
For more biceps workouts that you can do at home or in the gym that will help you to build huge arms, be sure to subscribe to our channel here on youtube at and remember to turn on your notifications so you never miss a video when it’s posted.
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#Thought #biceps #EXPLODE
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What machine is that?
Jeff''s biceps here are incredibly huge. they are phenomenal.
just look at them. it just shows he knows what he is talking about when building biceps.
if you want biceps like this, you just have to follow what he says.
That computer you have (I assume it's calculating you're strength output each rep) is so cool. It reminded me of ivan drago during the training montage lol
Love it, this is brilliant. I don't think I'd be able to after worling-out with Jeff
my first real pump felt scary but awesome at the same time cus i didn’t know what to expect i was scared it was gonna pop lmao
Thank you!! That made so much sense.
I’ve never seen a machine like that before EVER
After seeing this video, I thought I would post this. I'm in no way connected to the mfg. There is a product for soreness on the market, I had to get a perception to get this stuff . No longer it's available over the counter it's called Voltaren it contains diclofenac sodium its a topical gel. Now get over the fact it is for arthritis pain.
We all need some sort of relief at one time or another. Please check this stuff out
Excellent forgothen system to pump the biceps thanks mr Jeff to refresh mi mint🦍💪💪💪💪
I'd like to see you complete the military physical fitness test for each branch
How much does that kineo machine cost though?
I wanna try it but have no partner.
I like that this calls for partner work
BIG THANKS TO YOU JEFF , YOUR AWESOME , O , AND JESSIE👍👌✌✊👏👏👏👏
Can chains be used to mimic the same thing?
I didnt find that apparatuses price from interwebs, how much it is? Its Kineo intelligent load training system
"Thats how sick I am"
4:42 A vampire saw a vein pooping out and thought it could get more blood from there than from the neck.
Didn't watch the video yet, only 5 sec, but damn, that's some nice heavy metal!
“Oh shit, oh shit” 💪🏼😂
Oohhhh This is so good I get it