STOP, You're Training Your Biceps Wrong!
video description
Date: 2023-08-20
Related videos
Comments and reviews: 19
Pete
Wow. You just threw out some of the biceps exercises you have previously recommended as 'best' in your worst-to-best biceps video, which is the REASON I have been focused on doing them. (I select exercises for all body parts based on your worst-to-best videos. Now, apparently I am supposed to do a single drop set of regular bar curls, and one set of the pull down (palms facing me. I had been doing 3 sets of most exercises. So do you recommend only one set (or two) of exercises used for OTHER body parts too, maybe as a drop set? So once again, despite my best intentions (based upon your recommendations) what I have been doing may be suboptimal at best. Very frustrating, although I know we should all be open to new info (although apparently this is 30 years old. I'm a senior, so trying to do 'safer' exercises is important to me, so I will try this for awhile. And as far as the best number of sets to do, I do all exercises at 'high intensity'.
reply
Wow. You just threw out some of the biceps exercises you have previously recommended as 'best' in your worst-to-best biceps video, which is the REASON I have been focused on doing them. (I select exercises for all body parts based on your worst-to-best videos. Now, apparently I am supposed to do a single drop set of regular bar curls, and one set of the pull down (palms facing me. I had been doing 3 sets of most exercises. So do you recommend only one set (or two) of exercises used for OTHER body parts too, maybe as a drop set? So once again, despite my best intentions (based upon your recommendations) what I have been doing may be suboptimal at best. Very frustrating, although I know we should all be open to new info (although apparently this is 30 years old. I'm a senior, so trying to do 'safer' exercises is important to me, so I will try this for awhile. And as far as the best number of sets to do, I do all exercises at 'high intensity'.
reply
sport
Jeff, love the applied science to training. I follow your push pull workout along with using bands for supersets. It has been a game changer. I have been concerned about not getting enough recovery time. I add a dedicated shoulder day and arms day to change it up. I also have a dedicated legs day and sprint day. Knowing rest/recovery is important in order to 'grow', how in the world do I incorporate a rest period in order to produce muscular growth? I need for days in the week! I get 8 hours of sleep but skipping the gym even for one day, which I do, is mentally tough and I feel guilty the entire day off. Btw, I use all the products and they too are game changers for me. Thanks in advance for any guidance. Poised for growth. - MJ
reply
Jeff, love the applied science to training. I follow your push pull workout along with using bands for supersets. It has been a game changer. I have been concerned about not getting enough recovery time. I add a dedicated shoulder day and arms day to change it up. I also have a dedicated legs day and sprint day. Knowing rest/recovery is important in order to 'grow', how in the world do I incorporate a rest period in order to produce muscular growth? I need for days in the week! I get 8 hours of sleep but skipping the gym even for one day, which I do, is mentally tough and I feel guilty the entire day off. Btw, I use all the products and they too are game changers for me. Thanks in advance for any guidance. Poised for growth. - MJ
reply
Jack
I wish people would stop endorsing Mentzer. Mentzer's ideas sounded great--only 1 set to absolute failure and maybe only once a week to avoid overtraining. The idea of overtraining impeded a lot of potential growth for those unfortunate to fall victim to Heavy Doody. I started lifting in the early 90's when there were just magazines and books and I read his articles in the various magazines (Muscular Development, Pump, etc, which were mostly ramblings on objectivism. It sounded great--a smart meathead--it must really work! Unfortunately, Mike passed before all the research over the past decade that tends to support bro science. Overtraining applies primarily to time spent in the gym, rarely to hypertrophy.
reply
I wish people would stop endorsing Mentzer. Mentzer's ideas sounded great--only 1 set to absolute failure and maybe only once a week to avoid overtraining. The idea of overtraining impeded a lot of potential growth for those unfortunate to fall victim to Heavy Doody. I started lifting in the early 90's when there were just magazines and books and I read his articles in the various magazines (Muscular Development, Pump, etc, which were mostly ramblings on objectivism. It sounded great--a smart meathead--it must really work! Unfortunately, Mike passed before all the research over the past decade that tends to support bro science. Overtraining applies primarily to time spent in the gym, rarely to hypertrophy.
reply
L. T.
I just started the Mike Mentzer program. At age 59 I was tired of pain during recovery. I didn't realize I was over training. After a month on his program, I'm definitely stronger. I've added minimal cardio, 2 to 3 days a week to keep the weight and fat under control. I'm still getting use to the three to four day recovery. But I love not being in pain and coming back stronger. At this point in my life, an injury from over training could be a major set back. I wish I'd known about his system in my 30's, but now is all that matters. This was a great review and comparison on how you integrated Mike's system with yours. Your knowledge is well appreciated
reply
I just started the Mike Mentzer program. At age 59 I was tired of pain during recovery. I didn't realize I was over training. After a month on his program, I'm definitely stronger. I've added minimal cardio, 2 to 3 days a week to keep the weight and fat under control. I'm still getting use to the three to four day recovery. But I love not being in pain and coming back stronger. At this point in my life, an injury from over training could be a major set back. I wish I'd known about his system in my 30's, but now is all that matters. This was a great review and comparison on how you integrated Mike's system with yours. Your knowledge is well appreciated
reply
Albertus
Upon returning to the gym after a prolonged absence, I implemented the dropset method. I began at 90% of my one-rep maximum (1RM, performing repetitions until failure, then reduced the weight by 10% and repeated the process. I continued this pattern until reaching a weight where I was able to complete more repetitions than the previous set. This efficient method allowed me to not only return to my original fitness level but also increase strength and endurance by about 20%. Additionally, I enhanced my aesthetics over the course of 12 to 14 months. This approach allowed for a shorter time spent in the gym without sacrificing results.
reply
Upon returning to the gym after a prolonged absence, I implemented the dropset method. I began at 90% of my one-rep maximum (1RM, performing repetitions until failure, then reduced the weight by 10% and repeated the process. I continued this pattern until reaching a weight where I was able to complete more repetitions than the previous set. This efficient method allowed me to not only return to my original fitness level but also increase strength and endurance by about 20%. Additionally, I enhanced my aesthetics over the course of 12 to 14 months. This approach allowed for a shorter time spent in the gym without sacrificing results.
reply
Nour
Hello sir i m i start training this week
I train 4 days 3sets each exercice 8_15 reps
Pls give me your opinion about my program
Day1 push
Db bench press
Incline db press
Hight to low cable fly
Shoulder press
Lateral raise
Triecps push down
Skull crusher
Day 2 legs
Squat
Hyp thrust
Romaian deadlift
Leg curl
Day3 rest
Day 4 pull
Lat pull down
Barbell row
Single arm lat pull down
One arm cable row
Biecps curl
Hammer curl
Day5: legs
Hyp thrust
Reverse lunges ( glutes focus )
Leg press
Leg extension
Day6 rest
Day7 rest
reply
Hello sir i m i start training this week
I train 4 days 3sets each exercice 8_15 reps
Pls give me your opinion about my program
Day1 push
Db bench press
Incline db press
Hight to low cable fly
Shoulder press
Lateral raise
Triecps push down
Skull crusher
Day 2 legs
Squat
Hyp thrust
Romaian deadlift
Leg curl
Day3 rest
Day 4 pull
Lat pull down
Barbell row
Single arm lat pull down
One arm cable row
Biecps curl
Hammer curl
Day5: legs
Hyp thrust
Reverse lunges ( glutes focus )
Leg press
Leg extension
Day6 rest
Day7 rest
reply
sport
So one set of curls specifically? What about the pull downs? Just one set of those? So my bicep workout should be 2 total sets? Also, you never really clarified the longer recovery period. I already only work my biceps every 3 to 4 days. Should I do them even less still? Funny because I added more bicep volume a few months back, and it seems like it's given me good results. I'd assume that if you're only doing one set of biceps, the recovery time would be really fast and you could hit them more often. This video left more unanswered questions than answered ones.
reply
So one set of curls specifically? What about the pull downs? Just one set of those? So my bicep workout should be 2 total sets? Also, you never really clarified the longer recovery period. I already only work my biceps every 3 to 4 days. Should I do them even less still? Funny because I added more bicep volume a few months back, and it seems like it's given me good results. I'd assume that if you're only doing one set of biceps, the recovery time would be really fast and you could hit them more often. This video left more unanswered questions than answered ones.
reply
PS
Muscles grow from load/volume, so it's going to be hard to get enough stimulus in one set as it's typically 12-20 set per week that's research point to (depending on muscle and possible deload. But it is absolutely true that over training (and bad recovery) is a thing, and the anabolic respons is only 24-72h so 2-3 times per week is usually ideal (again depending on muscle and possible deload.
There's been a lot of successful bodybuilders over the years that have used a variety of different approaches, that's the problem with anecdotal evidence.
reply
Muscles grow from load/volume, so it's going to be hard to get enough stimulus in one set as it's typically 12-20 set per week that's research point to (depending on muscle and possible deload. But it is absolutely true that over training (and bad recovery) is a thing, and the anabolic respons is only 24-72h so 2-3 times per week is usually ideal (again depending on muscle and possible deload.
There's been a lot of successful bodybuilders over the years that have used a variety of different approaches, that's the problem with anecdotal evidence.
reply
papaspaulding
I am a fan of Menzers techniques and approach to bodybuilding for the most part but even then I recognise he got a lot wrong and was very dogmatic and stubborn in his opinions. Even he himself said in later years he got some things wrong and regretted his 'one size fits all' approach.
Like most things in life the optimal is neither one extreme or the other but somewhere in between,
I. e neither armies high volume pump workouts nor menzers one set intensity workouts but somewhere in-between
reply
I am a fan of Menzers techniques and approach to bodybuilding for the most part but even then I recognise he got a lot wrong and was very dogmatic and stubborn in his opinions. Even he himself said in later years he got some things wrong and regretted his 'one size fits all' approach.
Like most things in life the optimal is neither one extreme or the other but somewhere in between,
I. e neither armies high volume pump workouts nor menzers one set intensity workouts but somewhere in-between
reply
glen
Hard pill to swallow. Yes indeed. Change #1 overhead cable pull down specifically for my biceps. #2 utilize barbell rack- no wonder the light weight is in top & heaviest on bottom. I m going to stand by rack & goto failure 60lb. & when I cannot do another rep, return to rack, immediately grab 50lb, rep out, then 40lb & work way up to 20lb barbell. Imagine that! Struggling to bicep curl a 20lb barbell. This is going to be fun. Refine my recovery steps, protocol
reply
Hard pill to swallow. Yes indeed. Change #1 overhead cable pull down specifically for my biceps. #2 utilize barbell rack- no wonder the light weight is in top & heaviest on bottom. I m going to stand by rack & goto failure 60lb. & when I cannot do another rep, return to rack, immediately grab 50lb, rep out, then 40lb & work way up to 20lb barbell. Imagine that! Struggling to bicep curl a 20lb barbell. This is going to be fun. Refine my recovery steps, protocol
reply
Heitor
Yeah I tried Heavy Duty II for a couple years. The basics: It is four different 15 minutes only maximum intensity workouts. Spaced 4 days in between. That is what he means by rest, not adding 1 hour of sleep. Meaning if you do workout 1 today, lets say back and biceps, you will only repeat it again in 16 days! Saw gains in the beginning but plateaued quickly. Did not work for me. But it tough me that intensity and muscular failure is important.
reply
Yeah I tried Heavy Duty II for a couple years. The basics: It is four different 15 minutes only maximum intensity workouts. Spaced 4 days in between. That is what he means by rest, not adding 1 hour of sleep. Meaning if you do workout 1 today, lets say back and biceps, you will only repeat it again in 16 days! Saw gains in the beginning but plateaued quickly. Did not work for me. But it tough me that intensity and muscular failure is important.
reply
John
Jeff. This makes me wonder if Im doing too much, had my upper bicep tendon almost rip completely. I had surgery to reattach it with a screw and also several tears in my shoulder and bone spurs removed. I do seated bicep curls and cross chest hammer curls three times a week during my full body workouts. I only use dumbbells because all my workouts are at home. Im 66 and trying to stay in shape. Think this is ok? Dont want to risk another tear!
reply
Jeff. This makes me wonder if Im doing too much, had my upper bicep tendon almost rip completely. I had surgery to reattach it with a screw and also several tears in my shoulder and bone spurs removed. I do seated bicep curls and cross chest hammer curls three times a week during my full body workouts. I only use dumbbells because all my workouts are at home. Im 66 and trying to stay in shape. Think this is ok? Dont want to risk another tear!
reply
urb
Following MM's 1 set per muscle every 7-10 days caused me to get very strong very quickly, while at the same time watching my muscles shrink very quickly. It may not be this way for everyone. Obviously the place to start is 1 set, track your results, and go from there. For me, I need 3+ sets to failure every 3-6 days. Any less sets and I lose muscle mass, any more rest than 6 days and I lose strength and mass. Be scientific, log every rep.
reply
Following MM's 1 set per muscle every 7-10 days caused me to get very strong very quickly, while at the same time watching my muscles shrink very quickly. It may not be this way for everyone. Obviously the place to start is 1 set, track your results, and go from there. For me, I need 3+ sets to failure every 3-6 days. Any less sets and I lose muscle mass, any more rest than 6 days and I lose strength and mass. Be scientific, log every rep.
reply
James
Thanks Jeff. It's something. I had just watched a clip of a former body builder talk about rest periods. I thought I was giving my muscles enough rest. I made myself schedule longer periods of rest days between different muscle groups AND working harder on consistent health amounts of sleep. It was something. I very quickly started noticing gains that had not been coming. Now to work on the close grip pull downs.
reply
Thanks Jeff. It's something. I had just watched a clip of a former body builder talk about rest periods. I thought I was giving my muscles enough rest. I made myself schedule longer periods of rest days between different muscle groups AND working harder on consistent health amounts of sleep. It was something. I very quickly started noticing gains that had not been coming. Now to work on the close grip pull downs.
reply
Shubotube
I was getting Elbow pains when i first started the 21 days pull up challenge. When i first started doing the pull ups i could only do 3 pull ups in a row. But after following your 21 days challenge consistently for 7 months i can do 12 weighted pull ups in a row with 15kg plate. I think the reason for my elbow pain was to performing weighted pull ups everyday more than 40 reps. I wasn't habituated with it.
reply
I was getting Elbow pains when i first started the 21 days pull up challenge. When i first started doing the pull ups i could only do 3 pull ups in a row. But after following your 21 days challenge consistently for 7 months i can do 12 weighted pull ups in a row with 15kg plate. I think the reason for my elbow pain was to performing weighted pull ups everyday more than 40 reps. I wasn't habituated with it.
reply
Nelson
Wow! Great video Jeff! You re the definition of a good coach and leader, because even after having your set beliefs on bicep training and workout, you re still humble enough to learn and admit there may be better ways. I ve been watching your videos since the very beginning and I gotta say I owe my lack of joint discomfort and body pain to you and your videos! I m Extremely grateful Jeff. Thank you!
reply
Wow! Great video Jeff! You re the definition of a good coach and leader, because even after having your set beliefs on bicep training and workout, you re still humble enough to learn and admit there may be better ways. I ve been watching your videos since the very beginning and I gotta say I owe my lack of joint discomfort and body pain to you and your videos! I m Extremely grateful Jeff. Thank you!
reply
stefan
Turning 48 next month. been trying to emphasize rest/recovery time in equal parts to my training. For me it is key to always be experimenting. especially when weighing advice from guys like Mike who used PED's. As a natural, I don't ever expect the kind of growth they claim (i. e. the colorado experiment. Thanks. Glad to see you getting your strength back after taking one for the team.
reply
Turning 48 next month. been trying to emphasize rest/recovery time in equal parts to my training. For me it is key to always be experimenting. especially when weighing advice from guys like Mike who used PED's. As a natural, I don't ever expect the kind of growth they claim (i. e. the colorado experiment. Thanks. Glad to see you getting your strength back after taking one for the team.
reply
Scott
So in other words Jeff, you trust Mentzer's word to SOME extent, but not entirely? I ask respectfully because I'm with you. One set is a tough pill to swallow but on the other hand, wouldn't it be great to cut your workout time by up to 75% by working one set to true failure? I'm just not brave enough to try it on my own. I'm too programmed. Does anyone have direct experience with this?
reply
So in other words Jeff, you trust Mentzer's word to SOME extent, but not entirely? I ask respectfully because I'm with you. One set is a tough pill to swallow but on the other hand, wouldn't it be great to cut your workout time by up to 75% by working one set to true failure? I'm just not brave enough to try it on my own. I'm too programmed. Does anyone have direct experience with this?
reply
Scott
I work out everyday. Most days, twice. I spread it out 11 hrs ish. I don't do the second without if I don't feel recovered enough. I take a day off once every two weeks and reduce to once a day every 4 or 5 days(roughly)
I am beginning to wonder. I don't have dips in my performance and feel stronger week by week. Perhaps I am not totally aware of fatigue.
Is this possible?
reply
I work out everyday. Most days, twice. I spread it out 11 hrs ish. I don't do the second without if I don't feel recovered enough. I take a day off once every two weeks and reduce to once a day every 4 or 5 days(roughly)
I am beginning to wonder. I don't have dips in my performance and feel stronger week by week. Perhaps I am not totally aware of fatigue.
Is this possible?
reply
Add a review, comment
Other channel videos
