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The perfect biceps workout should consist of exercises that not only hit the long and short head but also the brachialis, a totally separate muscle. In addition, it must put the biceps through its full range of motion and utilize both the flexion of the elbow and the supination of the hand. That said, even that won’t complete your biceps workout! In order to round out your biceps you need to also include techniques that create unique stresses on the muscle giving it no choice but respond. That is what we do in this video.
If you look at the main exercises that people do in their biceps workouts you will see a lot of curls. After all, a major function of the biceps is to flex the elbow.
This is a problem when it comes to complete biceps development your biceps likely get plenty of activation during your back workout so in order to take your development to another level you need to include unique methods of stimulation. Just because you are going through a full range of motion on the exercises that you are doing and performing the major roles of the muscle 9elbow flexion and hand supination) it does not mean that you are giving the muscle sufficient stimulus to force growth. We all know guys who can do tons of pull ups and heavy rows but don’t have the greatest bicep development.
The solution to this problem is to not forego the popular mass building exercises, those are still the foundation of our training, but we also need to add specialization exercises and techniques. With that said, here what the perfect biceps workout would look like:
Cheat Curls – To Failure immediately into
Barbell Drag Curl – To Failure
Perform for 3 Sets
Weighted Chins – To Failure immediately into
Pulsed Contraction Chin Curls – To Failure
Perform for 3 Sets
Incline Dumbbell Curls – 3 sets to failure (Utilize the stretch reflex of the triceps technique)
Dumbbell Curl Trifecta – 2 sets of 8 on each arm for each exercise
– Cross supination (Emphasizes the long head of the biceps)
– Cross pronation (Emphasizes the brachialis )
– No Money curls (Emphasizes the short head of the biceps)
When you put this together in as I’m suggesting here, you not only now hit the biceps through it’s full range of motion but you hit every area of the biceps as well and in a fashion they’re not likely grown accustom to. Advanced techniques allows for a more intense sets which are obviously more taxing pair that with the difficult compound lifts and you have an excellent workout.
This is just one example of how to apply science to your training. If you want to train like an athlete you want to put science back in every workout you do. You can do that with the ATHLEAN-X Training Programs available at http://athleanx.com and get started right away on building a ripped, muscular, athletic body.
For more biceps workout videos be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24 and don’t forget to turn on notifications so you never miss one.
Jeff named his two son’s push and pull
Wrong. They are Pull and Pullmore
Don’t forget his 3rd son legs
HAHAHAHA x’D
LKF K It makes a huge difference, it fucks with ur dopamin reward system if done consistently & over time that will lower dopamin receptors, testosterone sensetivity, energy & motivation. Just like Any drug out there. It may not lower your testosterone levels directly but it will make a big difference in how you feel as you won’t be as sensitive to it
I fell like Jeff could train himself to have night vision if he tried
you can have it too if you take lsd @PtJoey
Fun fact: pirates wore an eye patch so that if a battle were to take place at night, they would be able to adapt to their environment better and have better sight. So technically, if you wanted to have better vision at night, wear an eye patch or maybe live in a cave. Your hearing would become more enahanced as your eyes aren’t meant for long periods without light.
hahaaha
What’s up guys ? Jeff Cavaliere here, Athlean-x.com. And today we are going to train the pupils to receive more light and be able to see in the dark better. Remember guys, the focus here is to squeeze your eyes as hard as possible to overload the pupils.
Bold of you to assume that he doesn’t already have night vision
When Jeff finishes a set, the weights take a break
Lol
How original
hilarious af
Lol
Jeff Cavalier is Chuck Norris’s Chuck Norris.
I’m starting to watch all the vids again just for the comments…
Bruh same. I love this fan base everybody’s so funny .
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Hey guys.. Do u ship 247365 tshirts to India????
Are we supposed to do all these exercises on the same training day? How many times a week do we need to do it, 1, 2?
Roderenne yes I believe it’s the same day and twice a week per muscle group.
6:23 Cheat curl / Drag curl 7:29 Weighted chins / Chin curls
8:52 Banded chin curls 10:18 Incline DB curl (stretch reflex)
11:13 DB curl trifecta 13:04 Full Perfect Biceps Workout routine
MVP
Respect
Thx
god bless u
I wonder if Jeff has a weighted phone case…
@Matthew Damoco 45? more like 1000. he does deadlifts while using his phone.
He has 2 weighted phones, one in each pocket to avoid muscle imbalance
FACT: never. He values the recovery more than anyone
UltimateDespair Jeff 100% has weighted condoms
@Ayywhat’:good? Pull out game strong?
Bold of you to assume i can do a chin up.
Problematicss you are underestimating your deadlift strength or half squatting
@Problematicss of course it would
@Spoon Chins are a compound movement with lats being the main mover: https://exrx.net/WeightExercises/LatissimusDorsi/BWUnderhandChinup. Barbell curl is an iso movement with biceps as the main mover: https://exrx.net/WeightExercises/Biceps/BBCurl
If you can’t do chins it’s likely a lats strength issue or an issue with form, such as turning a lat dominant movement into a biceps dominant movement.
Mudri i feel like biceps are hard to not isolate. Chin ups kind of, but anything that’ll work the bicep is gonna be some kind of curl
Assisted chin ups on a squat rack with the lower body on the floor.
All this advanced physique training and it ends up being ink poisoning that brings Jeff down.
@Christian Rosado but it’s totally free.
曼查狂人 you absolutely right ! I’m sorry athlean X :/
Wow ink poisoning that sucks
You guys do realize these expo dry erase markers are 100% toxic free right..?
I reckon Jeff sleeps under a bed just so he can Bed Press whenever he gets up…
Why has this gotten so little likes
P’ Jelly O ikr, this is hilarious, and probably true.
WHAHAHAHAAAA
howard baxter no it’s not though
who watched this and forgot what to do when they got the gym?
Hahahahaha
I dont go to the gym
I actually review the videos at my gym right before I start my workout.
*Gota love free wifi*
I’m new to workouts but I heard three sets of anything is bad is that true? Or ?
Jesus Cantua wdym 3 sets of anything?
Only Jeff can beat Thanos.
Infinity Gauntlet vs Muscle markers
Jeff would merc John Wick
AgentAfro you mean infinity stones vs muscle markers
Rico muscle markers are the true infinity stones.
Shirt to Jeff: mr. Jeff, I don’t feel so good.
Jeff trust me we can see your biceps you don’t need to highlight them.
Nicos Eftychiou need to see the individual muscles tho
They are like balloons
Nicos Eftychiou hahahahaha
Once Jeff collects all six infinity markers, he will be unstoppable
Well in the perfect full body workout he got all of them
Yuqiao Chen indeed
That’s awsome…lol
Jeff meets a T-Rex…Hey buddy we gotta do something about those arms.
@James 2509 lol
Jeff meets a T-Rex… “whats up Rex? Jeff Cavaliere Athlean-x.com”
@Voice of Dip today we are gonna talk about how to get bigger arms in the gym.
This LITERALLY made me LOFL. Laugh out fcking loud
Dude. You are neither bragging nor exaggerating. You simply state fact. This is the perfect bicep workout. I am typing this with my nose. Hoping to regain the use of my arms sometime in the near future.
Love him or hate him *he’s spitting facts*
if Jeff was a superhero his name would be THE SUPINATOR
I wish my forearm was big enough to graph on.
Jeff’s right bicep is actually a pokeball where he keeps Jesse
The only reason the moon stays in orbit around the Earth is because of the gravitational pull of Jeffs biceps
Lmao