Smash and also be 3 Exercise Bicep Workout



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Smash and Grow Bicep Workout This workout can be performed every 5 to 7 days based on your current split or approach to training. We will be forming three exercises: Alternating Dumbbell Hammer Curl Go hard and heavy, but make sure to emphasize the “feel” of the biceps contraction. Stand upright, holding a barbell in front of your thighs using an underhand type grip. Make sure your hands are shoulder width apart. Keeping your back straight with your elbows at your sides, slowly begin to curl the bar upwards until your forearms touch your biceps.

Do a squeeze at the top and then pause. This workout is designed to work each head of the delt and the biceps and triceps in under 45 minutes. The program is broken down into two distinct sections for your shoulders and arms.

First, we’ll tackle your shoulders with some heavy presses, two supersets, and a tough finisher. Build Bigger Biceps With These 3 Dumbbell Exercises This workout switches up the angle of your arms to vary the stretch in your biceps. Stretching your biceps more will help emphasize the long head, working your biceps peak, and stretching your biceps less will.

The Best Back and Biceps Workouts. All of the below workouts follow the Prime-Perform-Pump (PPP) protocol for back and biceps. Select whichever one(s) accommodates your individual fitness level and/or equipment setup.

The workouts are meant to provide a basic template to illustrate the PPP concept; you can insert whichever exercises you want into the template as long as you follow the PPP. When it comes to arm training, one muscle in particular always seems to hog the spotlight. The biceps brachii is the large two-headed muscle that makes up much of your upper arm, but it doesn’t work alone.. The brachialis and brachioradialis muscles, which help flex the elbow joint, also add size and shape to the pipes, though it takes a little extra manipulation to get them to grow. When looking at biceps, they are shaped mainly by genetics, so if you have long, flat biceps brachii muscles, you have your parent to thank.

But there are ways to give your biceps as much peak as possible. Give these exercises a try to break past your genetic makeup and make your biceps. Exercise 3: Concentration Curls (Emphasizes Short Head) The next exercise will be used to put more emphasis on the short head of the biceps. I chose to include this exercise because as we saw earlier in this study, the concentration curl elicited much higher bicep activation than the 7 other exercises.

The first biceps exercise to perform is barbell biceps curls, which will also allow you to overload those biceps with a heavy weight.Most trainees are slightly stronger when lifting a barbell versus a set of dumbbells, so this is a great one for maximum strength development. When doing the exercise, the primary thing to focus on is that you’re not cutting the movement pattern short at all, and. The concentration curl is a highly isolated bicep exercise that is often performed at the end of a training session, after main bicep exercises.

3 Benefits of the Concentration Curl (Dumbbell).

List of related literature:

The Superfriend Triceps Smash offers a slightly different stimulus.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

To hit each of the muscles even harder, you can further divide the muscles so that you take three training sessions to work the entire body—an example of this being training all the “pushing” muscles in one session (chest, shoulders, triceps), the “pulling” muscles the next (back, biceps), and the legs in the third.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Try pumping the arms faster or holding a small weight in each palm (for example, a roll of quarters or up to a two-pound dumbbell).

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

At the top of the movement, squeeze your biceps for a count of two, and then lower the weight while rotating your palm back down into the starting position.

“Body by God: The Owner's Manual for Maximized Living” by Ben Lerner
from Body by God: The Owner’s Manual for Maximized Living
by Ben Lerner
Thomas Nelson, 2007

I don’t think there’s another exercise or game that so thoroughly works your biceps and upper­back muscles in their natural, harmonious relationship to each other.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Use a variety of barbell, dumbbell, and cable exercises to work various parts of the biceps.

“Optimal Muscle Training” by Ken Kinakin
from Optimal Muscle Training
by Ken Kinakin
Human Kinetics, 2009

Perform three sets of Reverse Wrist Curls (twenty-five reps with a fiveto fifteen-pound dumbbell) and two sets of Forearm Pronators, three days per week, year-round.

“Training for Climbing: The Definitive Guide to Improving Your Performance” by Eric Horst
from Training for Climbing: The Definitive Guide to Improving Your Performance
by Eric Horst
Falcon Guides, 2008

This exercise works the biceps (front of upper arm), forearms, wrists, and hands.

“15 Minutes to Fitness: Dr. Ben's SMaRT Plan for Diet and Total Health” by Charles Barkley, Vincent Ben Bocchicchio
from 15 Minutes to Fitness: Dr. Ben’s SMaRT Plan for Diet and Total Health
by Charles Barkley, Vincent Ben Bocchicchio
SelectBooks, Incorporated, 2017

In contrast, arranging several pulling exercises (e.g., pull-up, Seated row, hammer curl) one after the Other, even with a rest period between each, will compromise the number of repetitions performed because the biceps brachii muscle (involved in all three exercises) will become less responsive due to fatigue.

“Essentials of Strength Training and Conditioning” by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
from Essentials of Strength Training and Conditioning
by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
Human Kinetics, 2008

Perform the same number of repetitions with each arm.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • 4:33 “Doing this shit? This isn’t doing anything besides making you just look stupid.” Hahaha!! Love it. You can tell in his voice that he’s been wanting to tell people that at the gym for a looooong time.

  • Great video! I did not know young adults trained like this pretty impressive and you know he has a great family because he carries himself very well. Reminds me of myself when I was training for a black belt which I never got but it sure did feel good trying though. now you can find me on my couch watching these videos eating my twinkies and trying to get my fat ass off the damn couch. to lift some weights.

    To me it’s pretty sad when a grown man has smaller arms then a young adult 😉

  • Tried all 3 with some hammer curls used good form got a great pump and it was something new so had a lot of MI d musle connection will continue with these tried others didn’t notice the same effects great video!!! Jk

  • Selling products! Don’t sell in the start of the short video. At least wait for the end of the clip. Greed! He was not in mood to make a video. Too short a video and there’s no inspiration in this man tone of voice at all.

  • Uhh been doing that with the plate before. Besides that if anyone wants 20 inch plus. You better make sure your triceps are huge. As in your triceps are 20 times bigger than your biceps at all costs

  • Hey Jordan, thank you so much for all the videos that you share with us for free. This is the best home workout channel here on Youtube. Thanks to you I look good and feel great every day. Thank you really, you’re the best!

  • Did you guys know that videos can be edited? Asking for a friend…lol! Also, is it necessary to put a supplement ad right in the middle of the video? That’s just rude.

  • The only thing you can do to get a peak on your bicep is to choose the right parents. It’s all down to genetics and the shape of biceps you are born with. NOTHING will change that.

  • How come I never heard of Regan before, this is an amazing biceps videos and I am glad he does have longer biceps insertions like myself. It makes his tips more relevant to my case.

  • I noticed they rock a bit in standing bicep curl and the shoulder is helping out at the top end, which contridicts other material from big youtubers so im confused and not hating but I have been strictly focusing on the bicep contraction and not moving any other part of my body.. a little confused but hey its all good!

  • He’s eating 3000+ calories, but doesn’t touch carbohydrates at all. If he did, there’d be a visible layer of fat over everything and he’d be a 200-subscriber YouTuber.

  • have you heard that he is also a soccer player at a team at he’s school? so what do you think happens in soccer when you play soccer? you run very fast all day for your cardio,you do drills and in soccer training the training will last at least four hours and all that activity will burn fat in an instant then you choose to do body building you do a lot of heavy lifting so when you combine soccer and bodybuilding and do it for 3 years what do you think is the result? of course what has tristan achieved right now so is he using steroids “NO” so stop believing that he is in steroids

  • look guys i watch all of his videos and to be honest i mean the truth is he’s really 5’3ft i know because i am one i am also 5’3ft he seems small because a lot of guys around him are tall and have you guys ever been around with a 5’3ft person? and he plays soccer in soccer you can get thin fast i know this because my brother plays soccer and he automatically got thin fast and that said tristyn lee dosen’t use steroids he follows a strict diet and routine and he knows how his body works so stop judging the person

  • I don’t know why y’all always talk do bad against him, You gotta work hard too, Than taking your time comment Sh+t, Congratulations Lee I always watch you

  • Top Bodyweight Bicep Exercises)
    One Arm Pullup/Chinup (Or Assted Oac
    Hefesto/Bodyweight Curls

    Top Bodyweight Tricep Exercises)
    Pushups (Diamond Pushup/Weighted Pushups

    Handstand/Pike Pushups
    Ring Rear-Delt-Flys/Face Pulls (With Gymnastic Rings

  • There are kids complaining about his use of steroids but I bed 90% of them cannot do what this 16 years boy does. Lee boi, let them say whatever, you just keep on being better.

  • I’m sorry to say this since he’s a kid but dude looks seriously weird. Fking looks like a 35 year old with a 10 year old’s face. Bruv’s juicing for sure.��

  • Paul! The “Spin,” beginning at 2.50 into the video, is a beautiful move in itself! Why not name the move after yourself? If you begin calling yourself Paul II, that will call to mind your martyred predecessor, Paul I.

  • Supplements have never worked, protien drinks are just mostly fillers and your body absorbs protien better from clean meat like chicken and fish and even a steak with the animal fat is healthy now and again

    COMPOUND WORKOUT Using body weight(push up based)
    To improve
    1.Muscle mass
    2.fat burning
    3.cardio vascular endurance
    4.Muscular endurance
    Youtube channel name
    ‘Bfit calicut’
    Assistant professor of physical education
    Government Arts&Science College,koduvally

  • Actually found it encouraging that he started panting for breath after just a few. I thought that happened to me because i’m older.

  • Everything works. Curls, push ups, pullups etc. Discipline is what it’s all about. Eat, train, rest and repeat. Day in day out. Yoir gonna get bigger no matter what.

    Change your excircies a little from time to time and ur good.

  • Ugh always wondered why is my shorthead never develops I wish I knew bout this looooooooong time ago.
    Fuck I’m exited I want to see the difference in the next few months ��

  • So much negativity, at least the kid is making effort, not like some people who just sit on their ass, and bitch and moan. GET UP, and put down that Big Mac!

  • I love barbell curls they wreck my arms, but that wide grip looks dodgy to me, I have to maintain shoulder width otherwise anything wider I can feel it pulling on my elbow joint. Not good.

  • You are a natural too and this set works the biceps really well. Its actually more of you spending time doing outdoor stuff for fun that resulted in the biceps looking the way they are. Nice video. I feel the message is more than just the exercise.

  • Thanks for keeping it real ����������. Been watching your videos for a few days now. I’m 47 years young and have been working out since I was 18. I got pretty big in my prime but never as big as you guys. Took some time off, about a year due to PTSD from my job as a firefighter but I’m back and just watching some motivational videos to get my pump back on. The Iron Never Lies… My favorite quote still to this day. Peace ✌�� brothers thanks for the great video. Funny thing is I haven’t used an arm blaster since I was 18 lol. Arnold use to swear by it and the heavy barbell curls.

  • Very useful training! Will try this for sure and see if that will help to improve. Also, some tips for leg training would be good for the future 😉

  • So that was the secret. Balance the weights if you’re a beginner and if you’re on the failure mode, you can actually cheat by focusing on the negatives.

    I honestly want to see a full follow along workout that focuses on lifting weights.

  • I made an exercise racket to train my arms power by myself. It’s from a broken racket combined with cardboard in the head of the racket. It works to increase my forehand and backhand power. ��

  • Can u please tell us in one video overall work out videoo for daily basis. Over all like, biceps, triceps, chest, shoulder, legs like that in single videos

  • Keep up the good work, fantastic tutorial and information delivered, no beating around the bush. Vital info straight into your damn face.

  • Can you make a video for Height with diet plan
    my Weight is 72.500 KG and height is 5 feet 7.5 inch
    Is that right
    Please help me Jordan sir

  • me in the comment section trying to find someone who list all the exercise and the time instead everyone here is going all out BAAAAAAABEELELELELDELELELLELLLL

  • Another way is to train the triceps and forearm flexors first and then biceps with using resistive bands to give maximum tension in each point of the rep
    Cause only resistive bands can iffer high tension throughout every point of the rep

  • Another great video, one thing I was going to comment was said at the end about having a good work out partner. Ulisses has awesome energy! I personally don’t want to be that stacked but I definitely love ya’ll energy!

  • My right biceps is smaller than the left biceps. And i am actually stronger on the right biceps (or Was haha). What should i do? I think that the left biceps is growing better

  • That last exercise was the coolest one! It looks like it’s going to be painful as hell! It’s also different looking which is always better! More people see that and then they end up noticing you.

  • Thank you Coach Thomas on the tip about the power trainer, hand weight, and finger grip for strength and conditioning. Enjoy your videos and have been a long time admirer. Appreciate you sharing your vast badminton expertise. Great advise.

  • Jordan you’re Super.. we are a working team in shift 24H.. and after i started to follow you my collegues did the same.. now we see and follow your video Thank you Yordan from “Ferrara SF4 shift “.. keep going.. and thank you

  • I did a at home chest workout from Jordan and I have seen results and since then I been motivated to workout more and learn more workouts from Jordan. Great content.

  • Excellent advice Sir����������
    How often do u recommend training biceps? What would you do as a routine using your bicep method in this video?

  • Cool I gonna try that one too but I hope u add that in one of u long workout routine so we can workout along with u. thanks remember wen u teach us do things that we can do it at home I only workout at home n don’t have weights only have weight pounds n weight pound. I workout at home lose alout of weight but gain back n lose but I need a little on eating if u can u can show us what good for eating for musul

  • Good illustration! Can the cheat mode be applied to other exercises, e.g. using core strength to help push up after reaching failure in the chest workout?

  • Bro you’re talking out your ass here. Nothing you do or say here is true to exercise science or anatomy or biomechanics or etc etc.
    Typical imposter trainer

  • If you are a weakling just buy a pair of dumbbells and do curls like those other average people. He didn’t say this was a beginner video. This is the top best exercise selection. What did you expect? He definitely work hard towards his goals and you people are just bullhurt cause you can’t even perform a single clean rep pullup.

  • Right can someone explain why half of the places on the internet say incline dumbbell curls are long head exercises, and half say short head? I just wanna know how to train my peak ffs

  • Bundal of thanks for short head and inner bicip workout u hv slove my problem brother i m gona add these exercise in my workout si again thanks now i m gona fallow u

  • The barbell curl the resistance falls off at the top and at the bottom, it’s a mid-range exercise… furthermore killing a wide or narrow grip will give you a complete bicep development, at best it will cause elbow pain!

  • Promoting his supplements mid video… thumbs down
    Promoting his supplements mid video… thumbs down
    Promoting his supplements mid video… thumbs down

  • …”this is the sticking point, this is where it’s supposed to get hard, and because it’s hard that’s why a lot of people avoid it but you’re not goin’ to you’re going to use full range of motion and hit that sticking point!” My ex-wife told
    me this many many times.

  • I am not sure about always the 8-10 reps because my bicep is a lagging body part that grows slower then my other muscles.
    12-15 reps aiming for 15 actually stimulates my biceps and makes them grow faster. I tried 10 reps for a very long time and i was stuck with small biceps for a long time but after the 15 reps i noticed the size of my biceps growing with each work out i did. Maybe they were growing faster at that point do to genetics of muscle fibers or maybe because they were trying harder to catch up with my other muscles. I am not sure but this is what worked for me.

  • If you’re talking biceps itself, chin ups are better than pull-ups if anything but pull-ups work no doubt. If you can do a one arm pull up, great but you’ve got to walk before you crawl.
    Being able to do muscle ups is an amazing feat, but it also targets the triceps and doesn’t put much focus on either. In fact the biggest purpose of the movement in my opinion is more for exhibition rather than as a part of a workout.
    This video could be intimidating for someone who may not be that efficient in doing pull-ups or chin-ups but wants to build biceps. In fact nothing against this dude but it looks like the main purpose of this video was to show off his biceps and abilities.

  • I want to ask, in first set i can do 8 reps with maximum power i can do (and proper form ofcourse) and rest 1 minute per set, but in second set i only afford to do 6 reps, Do i choose wrong weight? Should I lower the weight?

  • Hey Scott! Shoutout from NY. Wanted to tell you how much I learn from your videos! You keep it real and your passion comes through in every video! Keep on inspiring and keep these videos coming!

  • Plz any one tel me i m doing workout last 2 year but no musel build and i don’t wanna use supliment i wanna use natural food plan to build a musel plz help me and give any tip to build musel

  • You and the other getleman are friking legends, i love the way you leave writen comments on bellow and explain to noobs like me what shoud we do and what SHOULD WE NOT DO!
    Peace ma man!

  • Doesn’t have to begin with barbell; cables, machines can be just as effective depending on the attitude of the user. Some understand this, some are locked in on weights because that was the original.

  • Nice video coach…. Do you suggest playing practice matches( not tournaments) with power trainer raquet???

    Or should we use it only in practice smashes and over heads with power trainer??

  • Hello simeonpanda i’am in Africa senegal but I follow you Can I have your whatsap number the mine is here please I am a young et I LIKE training +221 77 444 58 48

  • If you do 3 sets of 8 bicep curls, do you incorporate the drop set after each set of curl or only do 1 drop set at the end of the 3 curl sets to get to fatigue?

  • I like watching your videos Simeon panda, you are very good in explaining stuff, making it easy for a beginer like me. Im from the philippines, thanks��