The Ultimate BICEP BLASTER | Quadruple Failure 4-Stage Bicep Curl Exercise!! đ„ (With Dumbbells)
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- Äas pĆidĂĄn 16. 06. 2024
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Key Timestamps:
0:00 Intro
0:18 Stage 1 - Incline Curls
0:42 Stage 2 - Standing Curls
0:59 Stage 3 - Spider Curls
1:18 Stage 4 - Assisted Spider Curl Negatives
1:44 Summary
1:57 Maximum Gains Bicep Program Intro & Discount
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With this exercise you'll force your biceps to hit failure four times in a row, with different biomechanics in each stage, so that not a single fiber in either bicep head will have anywhere to hide!!
Stage 1 - Youâll begin by doing incline curls with about 70% of your 1 rep max, starting each rep in a hammer grip and then supinating your hand as you curl up. As you progress through the four stages, each will require slightly less force from the biceps than the previous one (which will allow you to keep going), so this is the hardest. The laid back position puts the biceps into max extension and effectively isolates it by taking away your ability to swing the weight, keeping you from using momentum and other muscles to assist the biceps. Do as many reps as you can.
Stage 2 - As soon as you hit failure, youâll immediately stand up and move into Stage 2, which are Standing Curls. By standing up youâll notice that you can suddenly do more reps, with the same weight you just hit failure with. One reason for that is you just changed the angle of resistance and pennation angle, so the bicep muscle is being worked differently, and some fibers can now exert more force than they did in the inclineposition
Stage 3 - Once you hit failure again, youâll immediately drop down into a decline position and start doing Spider Curls using half the weight you were (you should have the lighter dumbbell waiting there so thereâs no rest pause while you go get it) Do as many of those as you can, focusing on getting a really good squeeze at the top..
Stage 4 - Finally, once youâve hit failure for the third time, for the fourth stage youâll stay in the same position but start using the opposite hand to assist in bringing the weight up and then try to keep the weight from falling back down in whatâs called a negative or eccentric contraction. Do those until your face looks like mine.
đ„ Just a single set of these on each side is enough to leave you sore. Do 3 rounds of these on each side, you wonât be able to lift your arms to your face the rest of the day đ
If you liked this video please hit that like button and let me know your thoughts in the comments below, and remember if you pre-register for my Maximum Gains Bicep program, youâll receive 50% off the program when it launches!
![5 Key Lat Training Secrets! EVERYTHING You DIDNâT KNOW About Working the Latissimus Dorsi [5MM Lats]](http://i.ytimg.com/vi/hnp58RGi8uA/mqdefault.jpg)
I remember asking for something like this on a previous video, thank you for listening and giving us good stuff!đđœ
You're very welcome my friend! I really do use the feedback from that content request form đ Let me know how it goes!
Ouch! AndâŠ. I thought my form with standard exercises was good âŠuntil Dr Gains came along. This guy brings a whole new level to my workouts. Not to mention his âliftsâ are all designed to prevent injury. Thank you Dr GainsâŠ. Please keep the vids coming! Iâm a fan!
Thanks Mark! đ
Well done: "double failure" (as you already have explained reg. Kamalu curls) extended. đ Also J. Cavaliere mentions this principle in his latest video on the same topic.
Thank you - and nice, I'll have to take a look đ
God bless you Dr. Gains!
Thankyou so much Doc for every piiece of info you provided it helps alot
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Currently just done my 2nd set of this and my gosh, it feels amazing đ đ
Dude we appreciate you man!
Thank you so much Doc!
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Great video. Right to the point and very helpful đđ»đđ»
Thanks Barry!
I am about to head to the gym right now. Iâll be back with updates !!
I first saw these types of biceps exercises on John Meadows videos some years before, and I am still doing them, they are super effective, especially if you want to just add them at the end of your gym sessions.
Canât wait to try this Doc!
Let me know how it goes!
Art in the effort
Testing this tomorrow, can't wait
Let me know how it goes!
You are awesome Doc keep going
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Interesting, thank you Doc!
My pleasure!
Canât wait to try this
Let me know how it goes!
Nice one dr gains.
Appreciated!
super underrated channel!
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I am definitely training arms tonight, YEAH BUDDY!
Let me know how it goes!
@@DrGains Will do. Had a mild injury with golfers elbow the same day I was going to try this. l have overuse of my forearm extensors with week left shoulder blade, so I am resting the biceps atm, but I will let you know when I do your exercise Boss manđđœ
nice combo đȘđ»
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I have done these about 20 years ago. Added major strength n mass
At 70 yrs old I thought hypertrophy was in the rear view mirror. 2x/week for a month and my biceps are filling my t-shirt sleeves. GF exclaimed "Look at those guns!" Going to failure after failure must be the secret here? Gotta start doing more of that.
51 years, never did weights. 6 weeks in and reps to failure (after measuring proper weights) is working wonders for me and my glucose control. I tough I needed heavier dumbells but what it's working is pushing to faulure on the correct weight. What can I tell you? It works.
mechanical drop set! what do u think of drop sets and rest pause sets in general? or the combined rest-paused drop set?
Doing NOW!!! Thank you!
đ„ Let me know how it goes! đȘ
@@DrGains I did it, itâs hard! I love these that you come up with, I use them at the end of my workouts for a burnout. Iâve been using the other one as well where you grab the end of the cable and do that twist while curling coming up as high as you can trying to touch your shoulder. Great stuff! It really changes things up instead of doing your basic bicep curls all the time. And really works the targeted muscle. Better than Iâve ever seen or felt. When are you going to release these workout programs?
Incredible! Just in time for my arms day tomorrow!!!
Let me know how it goes!
You have a arm day in your training split?
thatâs brutal brother
Much appreciated!
Oh, interesting.
I came up with something similar a couple of days ago but with triceps skullcrushers. 1 set to failure getting a good stretch on all reps, then doing dropsets/myoreps while accentuating the contracted position.
Nice!
U R A SAVAGE!!!! Instant SUBSCRIBE!
Appreciated! Great to have you!
You a freak my guy thank you
Pleasure!
I know your last video was tricep focused, but I would love a tricep version with free weights of this video to go along with the biceps.
I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available đ
Thatâs crazy. I actually do this routine except for the assisted negatives. I usually lead off with the spider curls though. And then go into inclines to standing curls.
I canât remember where I got the idea from. I think it might have been John meadows
Youâre right tho. This absolutely cooks your biceps. Lots of burn and discomfort, crazy pump. I canât do more than three sets. Usually even two is good enough.
I would be interested to see what your favorite chest and back routines look like.
For back specifically upper and middle back I feel like I struggle to get the mind body connection.. itâs tricky. I usually do 4-5 sets of barbell rows. 4 sets of seated rows. 2 sets of dumbbell rows. 4 sets of of straight arm lat pull downs 2 high volume drop sets of reverse pec deck and then finish up with shrugs into deadlifts.
Nice!! I'll add some more upper & mid back workouts to my to-do list đ Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available đ
@drgains what are those bands you are wearing on your bicep? Does anyone else know?
I thought you'd include one where you raise the elbow above the shoulder the get this bicep contraction as well (as I learned from you). WE WANT MORE PAIN đȘ. Anyway I'm a bodyweight guy but your videos are the most informatives.
Ah, that would be a great one to add to the series!! Love it đ
hello do something
for forearms thanks!
Planning on it! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available đ
Could you do armwrestling specific exercises science based?
Great idea! If you'd like, you can use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available đ
With something this intense, what recovery time are we talking about on average? Thanks.
Tomorrow is my Pull day so canât wait!! Yeah hope it works for me bc I can rarely get my biceps to be sore the next day anymore which I donât understand with as hard as I work them & with proper technique as well. Thank you for this Video. I take âOnâ(Optimum Nutrition) 100% Whey Protein supplement. Iâm just not getting as much size now. I took a week and a half off and started back. However that week and a half, I lost like 5 pounds so I think that was muscle. Iâm thinking about trying pure Creatine 5 grams a day. Whatâs you opinion or advice on that @Dr.Gains. Thanks a bunch
If you want to maximize the benefits of protein supplements, then what most people don't know is WHEN and HOW you take it is just as important as WHAT you're taking. Here's what you do: split whatever your daily dose is, and take a third of it as 100% whey isolate (which is the fastest absorbing) right BEFORE you start your workout, then another third right AFTER your workout (using 100% isolate again), and then take the last third right before you go to BED, and you want that last to be whey concentrate or a blend. If you'd like my recommendations, I've started putting together a curated list of the best science-based fitness products on Amazon! If you go to this page of my website: www.dr-gains.com/best-of-amazon and click on the link that says "supplements", you'll be able to see the protein and creatine products that I personally use and recommend! (I get a small commission from Amazon at no extra cost to you if you purchase any products via my links đ) And yes, creatine MONOhydrate is the only supplement that I take other than protein, and that I highly recommend it to anyone who wants to put on weight. I'll be doing plenty of videos in the future that will go into much more detail on supplements and all the above, but hope that helps for now! đ
@@DrGains Yes that is more than helpful. Thank you. Iâll give that a try splitting it up. This whey protein says Primary source Whey Protein Isolate & Whey Protein Concentrate. 1.5g fat, 3g carbs, and 24g Protein per scoop. I take 2 scoops a day with Ultra filtered fat free milk & water. I still have a little fat around my belly button and a little in my lower chest to get off but itâs slowly going. I wanted to try the Creatine but was concerned it would make that harder to get the rest of the way off. However I read that it wouldnât compromise it. Above my belly button I can see all my abs well. Thank you again. I didnât know how I should be taking the whey exactly. I will definitely check out the website and get something good! đđŒđđŒđȘđŒ
Is this a workout youâd do for 6-8 weeks or just a couple times a month?
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Hammer curls??
The baby is minding her business đ
Milos approves!
Is failure until you get tired and canât do it anymore or can you take small breaks while lifting the dumbbells?
What are those things on your arms?
what are they used for?
is it related to your shoulder injury?
For me they serve two purposes. The first is they help alleviate bicep tendinitis, and the second is for some very moderate blood flow resistance (occlusion training). I plan on doing a video going over BFR in detail soon! đ
Tomorrow..... thanks
Good luck! Let me know how it goes!
Dr. Baby gains in the background
Yours and Doug Brignole/Smart Training 365 are the best resistance training clips/programs on the internet. And you both share similar viewpoints supported by anatomy, exercise science and experience. However, in my mind one difference of opinion stands out more than others. For example, Doug insists that every muscle fiber feels the same resistance during movements like a bicep curl and chest exercises.. Changing the angle of the resistance is a waste of time and potentially damaging to muscles. But your biceps blaster puts the body/torso at different angles, and on one of your chest clips you're performing pressing movements at different angles to better work the top, middle and lower pecs. So, what are we to think?
I will do these tomorrow as itâs backân biâs day đïžââïžđïžââïž
Make sure you do them last.. cause if you do them right you won't be doing anything else afterwards! đđȘ
Hello brother
I want to know what u wear in arm during exercise
For me they serve two purposes. The first is they help alleviate bicep tendinitis, and the second is for some moderate blood flow resistance (occlusion training). I plan on doing a video going over BFR in detail soon đ
This is like Mechanical Drop Sets
Similar.. except this is even more effective, since each "drop" hits the biceps in a different way đȘ
Hey, how would one do your inner chest exercise to target the upper inner chest? is that even possible? Otherwise great content, keep it up!
It's absolutely possible. I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available đ
@@DrGains Thank you! Looking forward to it.
0:24 what does one rep max mean
Do those BFR bands really help?
The bands in that video are mostly to alleviate biceps tendinitis.. but I do BFR training as well and very highly recommend it. The science behind it is incredible. Planning on doing an in-depth video on it soon đ
I wonder how many will tear their biceps after this video by overdoing it and going heavy
Is that your kid in the background, about to break the strict curl record? :)
Haha it sure is!!
@@DrGains thats a cool start to childhood. He'll be your spotter in a couple years. Blessings from Ireland
this is unique, underrated, well-crafted information in an industry full of money sucking leeches. Keep it up!
Thanks Greg! đ
Is there a way to increase the width of the upper arms to make them look wider than the forearms from the front and back?
The triceps make up the bulk of the upper arms.. so focusing on them would probably give the fastest results. Brachialis training can also make a big difference in width. Feel free to use the feedback / request form I put in the video description if you'd like me to do a video on it in the future! đ
@Dr. Gains Appreciate it, boss man
I am having a problem with my elbow, although I think its in my elbow. When I curl with my right arm, I get pain when I squeeze at the top inside my elbow, no pain after I stop squeezing. What could this be? Cheers
Sounds like it could be medial epicondylitis (golfer's elbow). I published a video on several techniques and exercises to alleviate the pain - let me know if it helps! đ czcams.com/video/UF3OY-UhkIo/video.html
@DrGains Well that did not take long to change the amount of pain I am getting, literally straight away after doing all of the exercises, I have less pain, it's a strange pain, I can deal with it but it's just annoying. I can just tell that this is going to counter it. Thank you so much for your videos I do enjoy all of your workouts! Truly thanks so much.
What does pennation angle mean?
It has to do with the orientation of the muscle fibers relative to their force vectors, and is one of the primary factors that contribute to non-homogenous hypertrophy. My "inner chest" video gives some more detail đ
Wow Med Student Gains, you're in way over your head here, aren't you? Consideration of "pennation angle" has no relevance to the biceps brachii muscle. None whatsoever. Why is that, do you ask? Because the biceps brachii is a parallel muscle, not a pennate muscle!
Maybe studying this will give you a clue:
en.wikipedia.org/wiki/Muscle_architecture?wprov=sfla1
For someone who claims to be a source of higher quality information about "medical anatomy" and why certain workouts work, this is a big F. If you really want to be what you say you are, maybe you should get a formal education where you can learn the basics.
do you still think that the Kamulu curl is the best bicep exercise?
"Best" is very subjective.. so it depends what your goals are and what other lifts you're incorporating into your routines. But if you only had time for a single bicep exercise and wanted to be able to hit its full range as efficiently and effectively as possible, then yes - I believe the Kamalu Curl would be the best option đȘ
@@DrGains Thanks, i personally do them and reverse curls for the brachialis,
Bench angle
You want it to be between 30 - 45 degrees to horizontal đ
Popular author and Physique Champion Doug Brignole / Smart Training has some different opinions about muscle response to resistance training than yours. Podcast a live debate between you and Doug to further educate fitness audiences.
Shoot me a link to anything contradictory that he has to michael.kamalu@dr-gains.com if you have a minute. Always open to learning more, as long as it's based in solid science đ
AthleanX had this in a video years ago
Really? Comment the link here if you can find it - I'd like to see that
Biceps are sore since I did this a couple days ago. How often should one do these in a week?
Men, make sure you shaved before initiating this workout. Lol. Great exercises thank you!
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WTF, the baby is gonna get crushed by a bar falling on it. Watch your kid.
I hope the baby is not regular in the gym, it will make me feel really bad about myself.... a baby is more regular to the gym than me!!!!!!!!
You'd be hard pressed to keep up with a Kamalu baby! đ
No offence guys but there really is not going to be any magical effect in doing these exercises like this. You have the same if not better results in just doing the exercises as basics sets as long as you are going close to failure and processing overload over time. They are good exercises tho for the biceps. .I personally would not do them like this supperseting them together . I would rather do them as standard exercise sets being fresh for each one. Putting them together like this in some fancy suppersetting formula wont make better results and be harder to keep track on process on a individual exercise.