Hey my man! At the moment, I'm going through some golf elbow and making sure I'm rehabbing the arm before tackling heavier isolation exercises. Lately, high reps have been doing great 💪
Im a chiropractor and a specialist in biomechanics. I LOVE the way you factor joint biomechanics into the equation and not just the muscle torque. You're dead right the repetitive mictrotrauma via straining a joint in the long run will cost you all the gains from inevitable injury. Subscribed. Keep up the good work.
@sanimohammed1551 don't ice it, if it's inflammation or damage in the joint, just do very light exercises for bloodflow. Check out videos for help with elbow tendinitis, they can help you identify exactly what your issue might be, and how to treat it.
True. Bicep must be isolated. Frank Zane & Natural Mr. America John Stewart knows this for a fact. Ps: Do not over-work Bicep. It is a very small muscle that needs to have exact and hard training... do not spend more than 20-minutes every 4th day as 8 sets total x 8 reps in 2 angles might be the perfect deal....
In 2016, I tore my left distal bicep tendon clean off doing 1-arm preacher DB curls. It was at the end of my arm session. Last rep of last set. Wasn’t even heavy (35s, I recall). Don’t know what I did. But won’t 13:47 be doing those again, thanks.
I have a Limbs day (Arms, Legs) where I start with my Biceps and I wonder if it'd make a difference if I would start the exercise rotation with Preacher Curl or Incline (Bayesian) Curl instead? I love both exercises because they both challenge my biceps really really good, but I wouldn't mind some optimizing. I don't know if someone could argue that one exercise is more important than the other?
Am I the only one who noticed JB's biceps in the thumbnail and start of the video? In particular the right one? What is that deep line near the proximal medial biceps?
Thank you for this! I am wondering why you have him sitting on the synergy pad? Did he needs to be elevated up to line up differently with the cables? Is there an ideal height for alignment?
Serious question. How do you get into position for the second exercise? If the cables are behind you I can’t imagine it would be possible to reach back and grab them, unless you had them really close but then you wouldn’t get a stretch. The only way I can imagine would be to grab the handles and then walk up to the bench and sit down but if the weight is too great I can see this being a problem.
Hey thanks for the video Can you please briefly explain under here why you think the middle position most important for hypertrophy and not lengthened?
Biceps have the best leverage between 60°- 90° of elbow flexion, and still more leverage bellow that 60° than it has above 90°. So for the biceps it is best to overload them most in the middle then lengtened and then short position. It's not the case with all the muscles but with most of them it is. And training muscle at lengthened position will result in more muscle damage which means slower recovery and risking going in to the next session not recovered well enough. So generally train them at the middle part and add lengthened here and there
Hey dude With the science showing that hypertrophy is increased in lengthened positions what preacher angle for biceps do you think would best suit this.
there some machine curls where it is like the same as a standard dumbbell curl but it's on a machine. Would the strength curve be the same as a dumbbell curl?
If you go for higher reps rather than higher load, you're probably less likely to put enough force through the muscle or tendon to tear it. A set of 15-20 will be "safer" than a set of 5-10, if both are to failure. Also, with the dumbbell, you can curl with a level of supination that you're comfortable with, rather than be forced into a fully supinated angle with a straight bar bilaterally.
Nope. Don't do straight barbell curls or even dumbbells with the same angle. The bones in your lower arm are not the same length. Eventually you will get pain in your wrist on.the palm/pinkie side
Preacher curls will tear a bicep fast! Standing straight bar curls and standing easy bar curl with a 45 degree angle grip = massive guns with consistency.
Could listen to JB all day
👊🙏
justin bieber
Here is my favourite coach again with a new thorough science based video ❤❤❤
Straightforward, great advice. Thanks, coach!
Seems like a really good argument to use cables for biceps to keep load more intense throughout the movement.
So much of love and support to you coach ❤😊
Hey my man! At the moment, I'm going through some golf elbow and making sure I'm rehabbing the arm before tackling heavier isolation exercises. Lately, high reps have been doing great 💪
Check out theraband flexbar. Game changer for my elbow issues
Be sure to only use cambered grip bar + light dB hammer grip....
Im a chiropractor and a specialist in biomechanics. I LOVE the way you factor joint biomechanics into the equation and not just the muscle torque. You're dead right the repetitive mictrotrauma via straining a joint in the long run will cost you all the gains from inevitable injury. Subscribed. Keep up the good work.
🙏🙏🙏👊
What a great video Joe.
Love these videos Joe! Keep them coming!
Loving these videos, been creating a solid plan from all the tips
Love both of these exercises. ✊🏾Being at a public gym I dont have the opportunity to do the bayesian curl seated so I’m forced to stand.
Can you do triceps next!
Which are the must have exercises for big triceps?
please talk about shoulders pain and flexibility - mobility
Great stuff joe again clear lots of biceps confusion thank you
Awesome video! Could you do one for triceps too please! Thanks!
Love this series. Really helps with exercise selection
Great to hear! 🙏
The best are the ones you consistently enjoy and keeps you motivated, like any other body part. For me it's heavy dumbbell alternate curls.
You’re the man Joe.
👊🙏
Please talk about elbow pains while doing push day. And remedies pls
Stack your joints properly
Warm up with 50-100 reps of band pust downs to lubricate the elbow joint.
Thanks alot buh can I apply ice on it. Because it's getting worse I feel it even if am not working out.
@sanimohammed1551 don't ice it, if it's inflammation or damage in the joint, just do very light exercises for bloodflow. Check out videos for help with elbow tendinitis, they can help you identify exactly what your issue might be, and how to treat it.
@@RDS_Armwrestling thank you sir.
It would be great if u talk about difference between joint torque and machine torque, for example in a pendulum squat
Great info!
Clickbait titles not needed here mate, diving straight into anything you offer up 🧠💪
Thanks for sharing 🤜🤛
Great content as always Joe 🫡
True. Bicep must be isolated. Frank Zane & Natural Mr. America John Stewart knows this for a fact. Ps: Do not over-work Bicep. It is a very small muscle that needs to have exact and hard training... do not spend more than 20-minutes every 4th day as 8 sets total x 8 reps in 2 angles might be the perfect deal....
I dont think the biceps needs necessarily 3 days rest…
@@joshuarudolf3643 Sooo... What's your view of how many days rest on Bicep + do you have one (show it), or/and... What's your experience?
In 2016, I tore my left distal bicep tendon clean off doing 1-arm preacher DB curls. It was at the end of my arm session. Last rep of last set. Wasn’t even heavy (35s, I recall). Don’t know what I did. But won’t 13:47 be doing those again, thanks.
one thing Ive learned is everybody has a different set of best exercises. For many reasons why too.
Helll yeah ❤❤❤
I have a Limbs day (Arms, Legs) where I start with my Biceps and I wonder if it'd make a difference if I would start the exercise rotation with Preacher Curl or Incline (Bayesian) Curl instead? I love both exercises because they both challenge my biceps really really good, but I wouldn't mind some optimizing. I don't know if someone could argue that one exercise is more important than the other?
Solid
Am I the only one who noticed JB's biceps in the thumbnail and start of the video? In particular the right one? What is that deep line near the proximal medial biceps?
Rear delts
Thank you for this! I am wondering why you have him sitting on the synergy pad? Did he needs to be elevated up to line up differently with the cables? Is there an ideal height for alignment?
Serious question. How do you get into position for the second exercise? If the cables are behind you I can’t imagine it would be possible to reach back and grab them, unless you had them really close but then you wouldn’t get a stretch. The only way I can imagine would be to grab the handles and then walk up to the bench and sit down but if the weight is too great I can see this being a problem.
The load you use on this exercise wont be so heavy that you can't pick up the weight and THEN sit down and do it.
Hey thanks for the video
Can you please briefly explain under here why you think the middle position most important for hypertrophy and not lengthened?
Biceps have the best leverage between 60°- 90° of elbow flexion, and still more leverage bellow that 60° than it has above 90°. So for the biceps it is best to overload them most in the middle then lengtened and then short position. It's not the case with all the muscles but with most of them it is. And training muscle at lengthened position will result in more muscle damage which means slower recovery and risking going in to the next session not recovered well enough. So generally train them at the middle part and add lengthened here and there
Yezzir.
Hey dude
With the science showing that hypertrophy is increased in lengthened positions what preacher angle for biceps do you think would best suit this.
If you increase the angle of the bench, there will be more tension at the bottom, the angle in the video is pretty solid and safe.
Joe if you are doing single arm preacher cable curls , then do you get a benefit from flexing all the way up ?
What does line of forest mean??
Curls, extensions, and grip stuff. You're welcome
Is barbell preacher curl (close gri) good for lower portion of biceps jo
Triceps please
there some machine curls where it is like the same as a standard dumbbell curl but it's on a machine. Would the strength curve be the same as a dumbbell curl?
It depends on the machine. Most pin loaded machines rely on a came to determine the loading pattern
Any concern with bicep tears with the single arm preacher curl if you take it close to failure?
If you go for higher reps rather than higher load, you're probably less likely to put enough force through the muscle or tendon to tear it. A set of 15-20 will be "safer" than a set of 5-10, if both are to failure. Also, with the dumbbell, you can curl with a level of supination that you're comfortable with, rather than be forced into a fully supinated angle with a straight bar bilaterally.
I got a tfcc tear , how do i curl with this
Is the second exercise better compared to bayesian curl
more stability i think
More stability
I got wrist pain whenever i do curls tho:(
Use wrist wraps
Nope. Don't do straight barbell curls or even dumbbells with the same angle. The bones in your lower arm are not the same length. Eventually you will get pain in your wrist on.the palm/pinkie side
Nerd 🤓 😉
❤for🇮🇳 the cocah😊
You love IN (india) or the coach? :)
Is that really you in the main picture?
Yup. Circa 2018.
Sounds like Einstein.
A Chair is just a Force, working against the Earthgravity
First!
Preacher curls will tear a bicep fast! Standing straight bar curls and standing easy bar curl with a 45 degree angle grip = massive guns with consistency.
This video was annoying