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hey what's going on guys you know scrolling this in my older videos the other day and I saw that my video titled two reasons why your biceps won't grow head over 6 million views so I thought it would be fun to do another video so today is going to be two more reasons why your biceps won't grow but this video is going to be a little different what I'm actually going to do in this video is dispel two myths of bicep exercises that a lot of people are doing but these exercises aren't really helping you with your gains and not only going to dispel those myths but also give you ultimate exercises so that you can continue to make gains with your biceps workout so the first myth is that you guys have to stop twisting the dumbbells during dumbbell curls and I'll explain to you what I mean a dumbbell curl is supposed to look like this all the way up all the way down palms facing forward the entire time and what you see a lot of people do is they have their palms facing in like this and then they come up and then twist and then come back down and this is how they perform their sets and you might be thinking to yourself well I see a lot of people do that in my gym and I was told by this big guy in my gym that that's how I should do my dumbbell curls and that's fine I'm glad these people are doing it and that's what people are telling you but they're wrong and I'll explain to you why if you understand how the biceps actually function it would be very easy for you to see why it's wrong so part of the function of your biceps is to actually turn your hand out like this and if you guys stand up right now get out of your seat without even holding a dumbbell turn your hand out you're going to feel your biceps activate so in this position my biceps are already activated before I even started the movement now once you're in this position and you come up and curl you're keeping that tension on your biceps throughout the entire range of motion and then when you go back down you're still keeping that tension on the biceps so we're getting a much more efficient bicep workout now the oh now you guys might be thinking well isn't in a bicep eyes to go like this called a hammer curl and the answer is yes and to perform a hammer crow guys same thing palm facing in and you come up like this and then go back down but this exercise isn't primarily targeting your the heads of your bicep it's targeting the brachialis which is this muscle right in between your bicep and tricep and I know the next thing that's going to be asked as well isn't combining them better cuz you got to get more games and you know my answer to you is this isn't a Doublemint commercial where you dub with a pleasure and double the fun what you're doing is you're actually cutting the benefits in half of both exercises so if you're starting here and coming up like this you're working that bratty Alice a quarter of the motion then when you turn and go to the top you're working your biceps a quarter of the motion or half the motion and then you come back down and do the same thing so all you're really doing is you're cutting your chances in half of really developing that brachialis and really developing your biceps so instead of wasting time in doing this and by the way the number one reason why lots of people do this is because it's way easier you will always curl more wait for more reps doing this than you ever will doing it like that why because this is way higher on the biceps than doing this way so what I want you guys to do on your next workout if you're so worried about hitting that rocky Alice as well do a superset okay grab a pair of dumbbells and do a standard dumbbell curl for eight to ten repetitions and then as soon as you're done put those dumbbells down grab another pair if you need to and then do your hammer curls okay just superset the exercise that will you maximize the benefits of both movements to build your arms as big as possible so that's myth number one now myth number two I know I'm going to get all a craft or in the comments section below but that's okay it's why I make these videos and myth number two is that twenty ones are not for biceps twenty ones or a root really invented to train your shoulders with an ultimate superset because why guys it's really easy to figure out twenty-one divided by seven is three there's three deltoids that you want to train in a shoulder workout so 21s the original intention was to do seven reps lateral raises seven reps front raises and then seven reps rear raises to hit all three heads of the deltoid in one workout and now we've talked about this many many many many times and I'll admit guys I used to do twenty ones when I was younger but that's the whole thing of growing up and learning new things that you realize that you might have been wasting time doing exercises because you were taught wrong and that's okay we're here to fix that so let's look at 21214 biceps is doing a quarter rep at the bottom seven times then starting halfway and do and a half rep at the top seven times and then as soon as you're done going all the way up and all the way down seven times and you'll notice a few different things during that movement number one my hand placement never changes I'm always in this neutral grip throughout the movement and number two and we've talked about this there is no reason to do a half rep it's a waste of time you're not maximizing the benefits of the exercise and you're not training your biceps through full range of motion you're reducing the eccentric portion of the movement and that's where you break down the most muscle tissue for regrowth so you're really just wasting your time on those first two sets of seven until you get to a full range of motion part of the movement so I want you guys to take 21s for biceps toss them in the trash and I want you to do an exercise of my own design called mercy 30s and the way where C thirties work is you're going to start off with a wide grip and you're going to do ten repetitions all the way up and all the way down now because we have a wide grip we're going to place more focus on the inner bicep head throughout those ten repetitions as soon as you finish the you're going to grab the inside grip and when you grab the inside grip you place more emphasis on the outer head of the bicep and you're going to do ten repetitions all the way up and all the way down and then as soon as you finish those ten you're going to grab a neutral grip so we're going to target both heads equally this time and you're going to go all the way up and all the way down for ten repetitions and I guarantee you guys by the time you finish my mercy 30s it's going to be a whole new world compared to those crappy 21s and you're going to absolutely love it so those are my two bicep myths I want to dispel for you guys today if you missed my original video on two reasons why your biceps stopped growing I'll post that link down the info section below be sure to hit that like and subscribe button and as always more good stuff coming soon see you guys
Author: ScottHermanFitness Author Link: http://www.youtube.com/channel/UCEtMRF1ywKMc4sf3EXYyDzw Youtube Link: https://www.youtube.com/watch?v=x-V_nJCqRQY Category: Channel Name: ScottHermanFitness Channel ID: 26 Tags: