KAMALU CURLS | The #1 Best Science-Based Biceps Exercise You'll Ever Do (Plus 90° Rule Explained)
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- Äas pĆidĂĄn 16. 06. 2024
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Key Timestamp Links:
1:02 - WHAT the Kamalu Curl is and HOW to do it
1:49 - WHY it's so effective (Bicep Anatomy)
3:24 - How to hit max contraction & max extension positions for muscles using origin & insertion points
5:17 - 90 degree principle explained
7:07 - 90 degree principle applied to the Kamalu Curl
9:15 - Bicep supination explained
11:24 - Bicep supination applied to the Kamalu Curl
12:18 - The Finisher! (with Double Failure principle explained)
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Iâm going to go over the absolute single best exercise that exists to work your biceps (and I'm not biased at all! đ). I call it the Kamalu Curl, and itâs a move that I developed in order to hit the entire range of motion of the biceps - from complete extension to maximum contraction, in one motion, while applying the 90 degree principle to maintain tension throughout the move!
The Kamalu curl is done by starting with your hand gripping the end of the cable, or a single-sided rope or wedge or anything that allows you to position your hand in a hammer grip, and facing away from the cable with your arm extended behind your back at the shoulder. Then, as you start to curl your arm up, youâll slowly rotate your body until youâre facing the cable for the second half of the curl, and then finish by squeezing the end of your forearm as close to your shoulder as you can get it, with your elbow elevated.
Why is this the single best biceps exercise??
First letâs review the anatomy. While the biceps has two different origination points, both are not where youâd normally expect. We think of the biceps flexing the elbow, so youâd expect them to originate from the humerus, and insert on the radius, thus bending the elbow. However, neither biceps head originates on the humerus. The short head originates from a part of the scapula called the coracoid process.. And the long head originates from a different part of the scapula called the supraglenoid tubercle. They both then insert down on the radius in your forearm. So when they contract, not only do they flex the elbow but they also flex the shoulder.
Why is that important? Well, in weightlifting, itâs important to work muscles in their full range of motion in order to optimize muscle growth, and prevent injury. However, normally you have to do several different types of exercises in order to do that, because itâs very difficult to work muscles from maximum extension all the way to maximum contraction while maintaining constant resistance. In fact, itâs impossible unless youâre able to alter the angle of resistance during the motion. In order to get max contraction on any muscle, you need to get the insertion point as far away as possible from the origination point. So, with the biceps, since they originate on the front of your shoulder and insert down on your forearm, max extension happens when the elbow is completely extended,
Watch the video for more, including how the "90 Degree Principle" is optimized by the Kamalu Curl!
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Credits & Disclaimers:
-Anatomy animations are from the Complete Anatomy app by 3D4Medical
-Michael has not yet finished his medical training and is therefore not yet a licensed physician. The information in this video should not be taken as medical advice
WOW⊠just tried this! For some reason my biceps have always been tough to develop to where I want them. No matter what I do it takes them longer to develop than anything. But I never feel I work them enough.. This curl completely smoked them!!! I especially felt it more on the upper which I never feel that much. How do you not have a million subscribers? Canât thank you enough!
By the way, I have slight arthritis in my fingers so I used a hand grip which did not seem to change the exercise at all. Works great!
Hey, have you countinued doing the Kamalu curl? How is it going?
I've been doing isometric curls as a finisher in a somewhat similar fashion without the twist. The explanation of the mechanical advantage is great. Instant follow.
You are adding a new dimension to this field! Thanks a ton. Waiting for more đ
So nice of you
Wow, I've been practicing the 90° principle over 2 different bicep exercises, now I can do this all-in-one. Thanks!
đȘ
Iâve been lifting weights for over 20 years and this is something Iâve never seen or heard, but it does make perfect sense. Subbed!
As a recently graduated Kinesiology major, the second I saw you perform your signature curl I felt like an idiot for having never thought about that. Absolutely brilliant. Thank you very much.
Thank you so much bro! I appreciate it! :D
@@DrGains What is the purpose of the arm bands on your bicep and where can I buy those?
Terrific video. I love how you just showed it immediately, and if you know a little about fitness and mechanics the rest makes implicit sense, but you add the reasons why afterwards if people are a little more curious. Haven't seen any of your other stuff but I subscribed on the basis of this honest presentation alone. Hope you do more like this.
It's insane how the person who discovered this exercise just happens to have the same (last) name as the exercise itself! It's like the DaVinci code.
Nature is crazy.
đđđđđ
Itâs a hard move to get down at first. But a great pump
The best explanation of muscle anatomy and first principles behind muscle activation.Loved the entire video and excited to try the Kamalu curl out. Please invent something for the legs and back too!
Thank you! Let me know how it goes when you try it out đȘ. I have quite a bit of leg content posted already - definitely will be creating more, but in the meantime, here's a link to a playlist of my leg videos so far czcams.com/play/PLh3rwSoNh_FD_wBufRQXiBtg5arKVCJW0.html
Been doing variations of the curl for over fifty years , never saw this ! I wouldnât call it the end all , but do think it deserves consideration. Thank you
I just found your channel and am lucky that you're uploading new videos! Look forward to following your content
Welcome my friend!
good stuff...this is part of swinging clubs and circular strength...the hammer grip the start and finish position of the exercise
Why would anyone dislike this? It doesn't get any more scientific and detailed than this. Great video!
Hello from Germany, we need more videos like this ! thatâs great.
Thanks a lot
Love it! Thank you so very much for the explanation. Your video makes me more aware of my body when doing exercise. Wish that I come across your channel much sooner.
Great to have you here!
An absolute masterpiece of an exercise.
Everything is thought of and i love it.
The only drawback that i can think of is that the exercise is done one arm at a time which can be time consuming but other than that its awesome.
Keep it up kingđ
Thank you my friend! Yes, unilateral exercises definitely end up taking more time.. but are absolutely essential to include in your routine đȘ
Brilliant
Honestly, for me, unilateral exercises take less time than bilateral ones. I just use my set for the left as my rest for the right, and vice versa. Which means that in 10 min, if I do 5 sets per arm at 1 min per set, I will have gotten 5 min total of rest in the same period. But if I did both arms at the same time I would want to rest more than 1 min, because of the neural fatigue
Another example, when I do split squats I just alternate sides, focusing on maximizing that side and letting it rest when I switch. So my work:rest ratio is always equal when doing one side at a time. But when I do squats, I usually need to rest 3 min for every 1 min of work.
@@danielndibongo5048 wow... you must have one heck of cardio endurance.. Thumbs up to you man. Keep up the good work
I just found your channel and love it. Up until now the only other person that sort of does this but with less detail is athleanx. I hope to see your channel grow to that same level because I prefer your explanations and animation. You hit all levels of learning and itâs definitely appreciated.
Glad to have you here Linda! And thank you đ
Super cool movement. Going to have to give this one a go tomorrow.
One of the better exercise videos Iâve ever watched. Tremendous job of explaining the anatomy and why this one compound move creates maximum affect. đŻđ„
Thanks for the feedback my friend! đ
Please keep posting more ! Great work . Thank you for the content.
Thank you for the support bro! Appreciate it!
Very specific movements, makes sense đ. Thank you for sharing âïž
Makes perfect sense. Applying this technique at the gym next visit. đȘ
Let me know how it goes! đȘ
So, it is basically a combination of two classic curls in one - the first half is similar to an incline curl where your arm is behind the torso to emphasize working your long head, and do a mid point transition to the second half when your arm end up in front of your torso similar to a Preacher or Spider curl to emphasize your short head. My concern is the twisting of your torso, plus swinging your forearm using shoulder muscles, will assist the curl, taking the load away from the biceps, similar to people doing a cheat curl using front delts and momentum.
That's the first that came to my mind. Incline curl.
Great breakdown
@@robertlamberth2207 yes. I also do that on a cable machine too, and I prefer to do a 2-handed version. If I want to round out both the long and the short heads, hereâs what I typically do - facing away from the cable machine, with forearms behind your torso in the stretched position, do a full set of curls (10-12 reps) until failure to emphasize the long head. Immediately upon completing this set, turn around to face the same cable machine, forearms position in front of you like in a Spider curl, do a mechanical âdrop setâ to emphasize the short heads (6-8 reps). You will end up tiring both heads with plenty of metabolic stress and a perfect pump. Have fun!
@@momosajibrezy8528 To be fair, this curl variation has its place in certain work out. For example, for those who prefer full body workouts and have limited time for only 2-3 sets for curls in each workout, this version is great for a well rounded exercise. However, for those who do splits and have arms days in their rotation, I donât think you really need this if you are doing 8-12 sets or curls in a single day, splitting between short- and long- head emphasized exercises.
To most closely replicate this with free weights, you'd start with an incline curl, then neutral, and finally spider curl with supination. Which I personally do as well in my routines. If you do it correctly then you won't use any momentum, but yes the anterior delt will inevitably assist with the initial portion. This isn't meant to be the only workout you do - but it definitely has its place and benefits, particularly if you're in a hurry, or as a finisher to blast the full range and motions of the biceps. Try it out đ
Amazing detailed description visually and scientifically, thank you VERY much for this excellent video and I can't wait to try it!
Another great video. Perfect presentation of the exercise and the why. Dude, you should make a video like this for every body part. I'll be implementing this into my workout for sure.
I appreciate it! Definitely much, much more to come - and more than one per muscle. There's many different moves, principles, strategies, etc. for each muscle in the body. I have dozens more just for the biceps for example haha. That's what I'm creating the full programs for! đ
Big time. My new favorite channel.
@@DrGains please do an exercise to build a weak bracchallis
@@ajithsidhu7183 I'll add that to the 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 thanks how to gain 2 inches arms ,bfr training for size ,how to gain chest size ,
Just found this channel. Itâs good to see a Doc with muscles!
Really cool! Reminds me of Jerry Tully's ideas about exploiting ranges of motion to change the dynamics within multiple joints!
I've been doing these curls on my last few visits to the gym. I think I'm still mastering the form, but overall I like them. Waiting for someone to come up to me and ask, "Where'd you get that from?"
You're more likely to get, why are you wasting your time with that movement? Hahaha
Lucky Leroy Colbert didn't have access to ' science based exercises'. He and countless others knew what worked and what didn't without getting confused by useless fitness experts. This exercise looks more like a Tai Chi exercise than anything else. Too much science and not enough hard work.
Very small minded boomer is what you sound like.
Haha let me know when they do! It's definitely a movement that takes practice to get down. When you do though.. you can make it even more effective by leaning forward slightly during the last third of the curl (you'll need to go slowly - the biggest mistake people make with this is they try to go too fast and don't let it develop properly) and really cranking your pinky out for full supination. I didn't want to make it even more complicated in the video... but try both and you'll feel a big difference when you do đȘ
@@deadwendy6870 I'm refering to Joe Kiss. Very small minded in that he doesn't even want to try an exercise to see if it works.
I will be doing these immediately. Thank you for your videos.
Let me know how it goes! đȘ
Dig your videos. Perfect pace, great instruction and knowledge. Keep it up. Glad I found your channel.
Awesome, thank you!
Love your stuff doc. Been using the technique for curls and I think it is going to help me. Thanks for the knowledge.
I'm doing them and realized you got be a sick puppy to come up with this movement. Thanks it's good. Real good.
Your explanation and detail have improved my exercise routine . Thank you
My pleasure!
Great information. This helps me understand the the mechanics of the exercise and to learn how to do it correctly to prevent injury.. I will try this in my workouts. I am looking forward in watching other videos on other exercises.
most underrated fitness channel in youtube, keep it up DR!
cant wait to put it into practice. thanks!
This is 1 of the best new additions to my bicep routine. Thanks doc
đȘ
Will give this a try today....great vid and ur anatomy knowledge is top tier....keep up the great content!
Well done! Love this exercise suggestion!
ĐŃĐ”ĐœŃ ŃĐ”ĐœŃ ĐČĐ°ŃŃ ĐžĐœŃĐŸŃĐŒĐ°ŃĐžŃ. ĐĐ»Đ°ĐłĐŸĐŽĐ°ŃŃ Đ·Đ° ŃŃŃĐŽ. ĐĐ°ĐčĐș, ĐżĐŸĐ»ĐœŃĐč ĐżŃĐŸŃĐŒĐŸŃŃ.
Subscribed one video ago. I will be watching these on a regular basis, thanks Doc !
Welcome aboard! Thank you!
Wow! I've been lifting for 28 years and I've never seen anything like this. Very very cool. I'm definitely adding this to my weekly plan
There is a reason why you haven't seen this ever before. It's an overly complicated motion for something that should be pretty simple and can actually be a lot easier to accomplish. But it wouldn't generate clicks like this "best" exercise.
@@SxSxG666 youâre forgetting that half the muscle actually contracting during this move is your anterior/medial deltoid and your middle side lat and your obliques depending on which arm you are isolating
@@jakeaustin9037 All I need to know is the fact that his arms look like my barbell ;) If you want to know about the science behind strength training watch athleanx videos on youtube. No need for a Dr. Gains who lacks gains.
@@SxSxG666 czcams.com/video/0nXGAyAsxA0/video.html My biceps are exactly the size that I want them to be - and the Kamalu curl was pivotal in getting them there. I have no desire to be any bigger.
Awesome, let me know how it goes!
I LIKE THE WAY HE WEARS THAT ARM BAN TO FORCE THE TOP PART OF THE BICEP DOWN TO SHOW MORE DEFINITION WHEN DEMONSTRATING THIS EXERCISE..
So awesome. Will be doing them from now on. Thank you
Let me know how it goes! :D
This makes total sense . I have a bowflex and this was made to order for it . Thank you very much .
My pleasure! Glad I could help!
Great info. Will try it in my next workout!
Let me know how you like it!
I did kamalu curls workout today and my both arms were pumped so highâŠ. Amazing and Thank you so much bro
So glad to hear that bro! Keep it up! :D
Can't wait to try this! As always great content.
Thank you! Let me know how it goes đ
@@DrGains please do one on 1/6 wave loading and bfr traning
Excellent !! Tried it and it does do the job, thank you for sharing the wisdom.
Great to hear! đȘ
đ
Iâve tried this version using a band, and yes!!! I instantly felt my biceps pumping. Thank you, doc, for your great illustration of this exercise.
But they wonât grow long term why not use the real exercises? Stop trying to dodge hard work
@@thetruthsodealwithit2803 what about the fact that almost every competitive power lifter, including the most renown powerlifting gyms advocate their use i.e. ewest side barbell, wendler, Dave tate, Ed coan, the list is just too long.
Not arguing for their use in this specific use case, but we canât discard something so widely used.
@@asg58 yes but this is about building muscle not as being a extra tool for a professional lifter ! This is going to make people believe they can build big biceps just from this exercise they will shun the tryed and tested basics in favour of a inferior method with false belief. I was saying in bodybuilding Iâve not seen one person with amazing arms say this worked! And I stand by that comment they have used but this is false advertising because âscienceâ and Reinventing the wheel instead of working had is becoming so commonplace because no one want a to work hard they want to see a miracle with the least effort which is the opposite to what actually works .
@@thetruthsodealwithit2803 Iâve just read your comment and I want to clear things out that Iâm, by no means, leaving out old school weight training. Iâm still lifting weights and wonât stop doing it. Training with weights has its place in gaining strength and size, canât argue with that. Just adding up this exercise into my biceps workout would do the trick.
@@gonzalocastellano7427 ok mate good point Iâm
Just saying that you would be better off sticking to the basics because this is only going to add definition to a muscle thatâs already well trained and to many people donât do the hard work and think this will be all they need as it causes nothing but a pump! All these new techniques are not needed and are just to avoid hard work all the best arms Arnold etc came from basic hard work on basic exercises. People try to use science when they should have a bare bones approach. Not a dog a t you mate good luck with your arms
Great information đ I've subscribed. đȘđȘ
This seems to be a good start for a beginner but it can only take you to a certain growth level,but very good exercise and you explained it excellent
Amazing idea. Great creativity. Excellent job!
Thank you! Cheers!
I'm definitely trying this out. Just subscribed. Thanks
Thanks for the sub!
Fabulous explanation. Thank you.
Subscribing, man knows his stuff iâm excited for maximum gains. Thanks so much, very impressive physique as well.
This is so well explained I had to subscribe. Thank you.
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You are a smart man, I've incorporated lots of exercises from bodybuilders that their doctors and physio guys designed.
Out with the old school, in with the new school.
Thank you my friend!
I tried this and it actually does work very well once you adjust to the movement. Incredible pump ! No joint issues either.
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Thank you for adding more anatomy based exercise information. Do you recommend this bicep movement for people with a history of rotator cuff issues?
That depends on the severity of the injury, as well as a few other factors. If you use relatively light weight and go slowly, then yes it'll actually strengthen the joint (the biggest mistake people make with this movement is they try to go too fast) I'm almost done creating full online programs that are directed specifically towards weightlifting for people with a history of shoulder pain/injury - if you want to add your name to the list via this form, I'll let you know as soon as it's available!
www.dr-gains.com/online-program-preregistration
Thank you. Your scientific based explanation will help me design my personal weighting program.
Glad it was helpful!
I love that this video gets right to the exercise without a ten minute lesson about the history of the biceps.
:D
Great information. Thank you very much.
You're very welcome - thanks for the feedback!
Looking forward to trying this during my next workoutâŠ
Let me know how it goes my friend!
Definitely adding the Kamalu curl to my workout!
Let me know how it goes!
This totally something different to try! I will definitely do this workout and see how it goes! Thanx!
Let me know how it goes!
@@DrGains Just got back from working out my arms. Did the exercise and I felt the burn in the biceps. I think I need to correct my form a little but it worked. Especially that quick 5-7 rep both ways really got my biceps. Thank you for this as i plan to continue using this workout!
Iâm defently trying this on my next armday !
I have to admit I thought this was going to be a regurgitation of something I saw on athlean X. Was not ready for this. Nicely done
Appreciate that friend!
Thanks for this video.
This is brilliant. The best I had come up with before was laying on the ground and using a single cable and soft d-handle, but I see what you have is better.
Thanks Dan - hope you like it! I regularly perform unilateral curls while laying on the ground as well actually - you can get some unique benefits that way. I'll have to do a video on it in the future!
I'm on my second dr Gains video this guy's science is blowing my mind! That curl Is Awesome!
Thank you brother! And welcome to the channel đȘ
Why thanks dr. G !
What a detailed explanation. Well done.
Thank you kindly!
Thank you for showing the exercise in the beginning
My pleasure!
I think i found a way to make this more accessible by combining a resistance band and a "fat grip". Feed a loop of the band through the hole that the barbell is designed to go through. Then slide you thumb into that loop and grip the "fat grip" normally. Perform the exercise exactly as you discovered and refined here and the video! No need to rely on specific cable machines using relatively cheaper materials of rubber exercise band and "fat grips" - maybe costs $20-40 total. Hope this helps people achieve their goals more easily.
This "fat grip" technique solves for the band slippage with a dumb bell you've mentioned in your other biceps video.
this is great since i can do it at home with resistance bands, tank you
Thank you so much đ!
Very good explanation! I'm gonna try this today but having a good idea about body anatomy and kinesiology I'm sure it's an excellent exercise.
It takes a bit to get the form down correctly, but once you do it's killer! Let me know how it goes đȘ
Thank you sir! You're the best! It's very simple and yet very understandable for me. Mind if I ask, can I replicate that Kamala curl but using just dumbbell? I don't have the extension at home, mostly I do my workout at home with dumbbell.
Thank you! Unfortunately it's impossible to replicate the Kamalu Curl exactly with dumbbells, because you can't change the angle of resistance like you can with a cable. However, to come as close as possible to it a dumbbell, you'd have to start at an inclined bench position while laying on your back, and then straighten your back as you curl up until your back is straight up and down when the curl hits 90 degrees to vertical, and then finish while leaning forward in order to still get some resistance from gravity on the bicep at the top of the curl, and make sure to supinate your forearm as you're curling it as well. That's pretty difficult to do though, so you might be better off just splitting it up into three different curls - start with a few reps on your back on an incline bench, then sit straight up for a few reps, then flip over to a spider curl position for the last few reps đȘ
Doc that's fantastic!
Wow. I have to say⊠incredible video. If you invented this curl I think you need to patent it because it really is the endgame of bicep curls.
Thank you my friend! I'd imagine an exercise would be pretty difficult to patent.. but I'll have to look into it!
It's a great excersise as a warm up
Your explanation is on the point.. i just started watching your videos and they are way informativeâŠ
A little suggestion if youâd care: if you add colour change to when and where the muscle activation occurs⊠it will be a little more interactive.. this suggestion isnt for this video ⊠but its for the one in which you explained about the 2 muscles in calves.. (volume and definition muscle)
Excellent presentation and explanation. Do you have a favorites hamstring exercise, preferably one exercise that hits all heads?
I appreciate the feedback Mike! I do have some great hamstring exercises, including some strategies for making sure you're hitting them all - I'll create videos on that eventually. I have a lot of content lined up though, so here's the form I use to gather feedback on what to prioritize if you want to give your input! www.dr-gains.com/program-interest-form
That is some explaining my friend, nice! Greetings from Scotland.
Hey, thanks!
I'm glad to give you a testimonial It works! Most burn ever!
Thank you so much! I appreciate it! :D
I learned something new about supination effect on the bicep.
Great content.
this legend is literally teaching literal common sense,sciences,common sense biomechanics,normal anatomy,how literally your body works,and how the muscle and the muscle fiber work and how gravity works to kids and for the person who says deadlift is the only exercise that you need to order to be athletic and all of the other stuff
Boy i love this channel. This clip really hyped me up, cant wait to try this one at the gym! Thanx Doc!
You're welcome brotha - let me know how it goes!
@@DrGains
Thanks again doc! Does this also apply with free weights?
Dude is telling the truth đŻ
How is this guy not blowing up?? Great input.
Thanks for helping me share the channel! We'll get there! đ
Very interstingl, makes sense, I'll use this next week. Thx Doc!! Is the guy in video wearing BFR bands?
Brilliant ! Personally, I would divide the Kamalu curl in two movements to avoid the rotation of the body, which could be risky for injury when using heavy weights. Moreover, when using heavy weights and working at the near maximum, concentration is needed and the rotation could distract from giving one's all or being badly done and causing injury. On top of that, separating the Kamalu curl in two movements allows to use two different weights and avoid using the other arm to help, which prevent to really know how much we can lift.
Otherwise, the whole concept is stunning and the explanations are clear and very intelligent.
Super insight
Science-based exercise! Yay!
I get you want to combine both all the max contractures, extensions, and movements in there but when you are trying to grow the muscle breaking apart the contractures, extensions, and movements is always best... This curl is most definitely a great stretch to do at the beginning of a bicep workout but not not to load because of the complexity of the movement.
I would advise combining a Hammer Curl, Zuttman Curl, and the cable bicep flex đȘđż to load up because they are simpler in their movement which makes you have a less chance to get injured and you can focus on mind muscle connection versus " did l do the curl right"
That's a fair assessment. It's not meant to be a power move, or replace those other curls. I use it either as a finisher or a warm up, or as a method of hitting the full range of the biceps in one go if I'm short on time đ You definitely can still load up on it to a moderate degree if your form is correct though, and mixing it in with the others will help avoid plateaus and fill in gaps, as well as actually PREVENT injury
I love doing vertical planks using the 90 degrees principle.
When Tom Hiddleston takes a rest from being Loki, he becomes Dr. Gains!
Lol, what? I donât see it, like, at all.
He looks more like a healthy Mark Normand
He literally looks nothing like Tom Hiddleston. You need glasses.
Really?
Fantastic videoâŠ..very clearly explained. I have a question- the bands around your arms between delts, bicepsâŠ.are they for keeping more blood in the bicep??
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
I look forward to trying this. Ty
Let me know how it goes! đ
@@DrGainsWill do
@@DrGains it felt fantastic with only 3 sets. I couldnât go to heavy but final supination was a bitch. Ty Bro
@@DrGains Biceps are sore this morning. Iâm loving it. Ty again