This ACTUALLY Works…

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16.08.2022
Ryan Humiston

Ryan Humiston

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20.06.2011
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Описание видео:

Today we’re going over exactly how to get wider biceps! PPL PROGRAM: 🤍bit.ly/GETRHPPL FULL GYM PROGRAM: 🤍bit.ly/fullgymprogram 30 DAY GARAGE PROGRAM: 🤍bit.ly/3igtiIF Take that cross body hammer curl. The idea is that because you’re going to limit the engagement of your biceps brachii or at least the short head will be less active but the truth is far from it. This interesting study sheds some light on it, they strapped people to an emg machine and had them do concentration curls. First supinated, then neutral/hammer, rotating and finally a pronated grip. The damn hammer grip activated the long and short head even more than the damn supinated grip… Now before you go crosseyed this isn’t all bad because even though it doesn’t limit activation like you might of previously thought it does give us an idea on exactly we can train them because during that study they found the curls done with a pronated wrist significantly limited the involvement of both the long and short head. Which makes sense when you look at what happens when you pronate your wrist because based on the fact that they (biceps brachii) insert into the radial tuberosity (bone on the thumb side of your forearm) and when your wrist is pronated it lengthens the brachii at the distal end so no matter how high or hard you contract up it’s unable to fully contract because it’s being lengthened.. Hence the reason your biceps looks stupid when you flex like this… So that means any fully pronated grip is going to more effectively hit that brachialis. If we pair that with a case study where they checked the activation pattern of your biceps from one side to the other where they had people hold a weight and rotate their wrists around you could quickly see that if we’re going to effectively target brachialis then we also need to factor in that not only should be using a pronated grip but also how that exercise is done in relation to gravity because a reverse grip curl done with your elbow is inline with your body is less effective than one where your elbow is slightly in front of you. The science also says that there is a threshold you need to hit for hypertrophy roughly around 10 sets per body part per week is a safe bet. That means to get thicker biceps you need to hit your long head, short head and brachialis each for 10 sets so just bicep training ends up being a total of 30 sets. Now that’s a little excessive since there is quite a bit of overlap when you train them because you can’t completely isolate each muscle but if yours aren’t grow then I would actually do it but split it up into 2 separate days. See the end of the video for the full breakdown of sets and reps! #biceps #bicepsworkout #biggerarms

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This ACTUALLY Works…
This ACTUALLY Works…
This ACTUALLY Works…
This ACTUALLY Works…
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Комментарии пользователей:
James Koulouris
2023-01-30 05:36:47

😂😂😂😂👌

Joseph David
2023-01-23 17:42:42

I don't understand. 4 sets of reverse Curls, then drag reverse Curls. Or two variations of reverse Curls before drag reverse curls.

Salekin Chowdhury
2023-01-22 16:47:47

Most intense arm workout ever. Thx a lot.. Need more as per body parts.

Daniel Blue
2023-01-21 19:01:53

More demo less facetime pls..

Thomas Jess
2023-01-15 03:16:12

Lmao!!!! White board!!!!!

Sharkbite326 Gaming
2023-01-14 18:06:34

I know of a witches kiss but did you know that when your sack touches the water that's called an ogres spitoon

Matthew Eubanks
2023-01-12 02:47:10

You need to clarify. In another video you said the incline db curl didn’t hit the long head. Which is it

Tank Wigand
2023-01-11 11:10:49

Lmao, Idk what I like more, your workout advice, or your comedy. Great videos big man..

Txbassin
2023-01-11 00:06:00

The way he just roasted that dude at the beginning 😭😂 love this guy

Mike
2023-01-10 19:16:14

Whoever installed that batt insulation should be severely reprimanded.

DeadChango
2023-01-10 05:48:51

The Cumtown of fitness

Slops One
2023-01-10 00:11:59

Hey Ryan. I noticed you said something about 48hrs between the 2 different bicep movements. Got me thinking, what is your suggestion for the best balanced “workout weekly plan” for overall growth and gains?

Don DJ
2023-01-08 16:59:14

2pZtZ1EtxBs&t=2m26s 2:26 🤣🤣🤣

ADHD_WITH_PENNIES
2023-01-07 20:32:42

make sure to use ur grandmas oxygen tank to get that long lasting workout this helps with physical stress and keep ur heartbeat slow so u can go on longer without running out of breath
also helps decrease lactic acid in ur muscles helps them withstand more damage and go on longer

drink milk not water

milk is like sperm 90% water except milk is 98% water just thicker and is extremely hard to pee out as much leaving higher hydration but fun fact sperm is actually glucose but in a water form dont drink it just a fun fact im high school i learn that in biology

# NemoInRealLife
2023-01-07 04:04:25

Take notes gentleman...

2pZtZ1EtxBs&t=2m52s 2:52 witches kiss

Dr. Marvel
2023-01-06 09:25:57

This is biceps overkill... Dont need these much sets of biceps work for growing it... Especially as u hit in in back workout to some extend... 8-10 sets of isolation work is more than enough per week

Nero Boosh
2023-01-05 10:43:06

Saw a guy choking in the gym yesterday...now I know why lol.

TheIronDuke
2023-01-04 05:23:53

Nice! I got 20 mins to exercise before I leave for work in the morning! I'll nail this

Arnar
2023-01-03 17:04:46

Bruh this amount of volume has to be excessive. Diminishing returns after doing like 65% of his suggestions

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