NEW Biceps Workout!! BEACH READY Biceps for Summer!

Get Bigger Biceps - http://athleanx.com/x/beachreadybiceps

just 6 days away the first official day of summer at least here in the states in a lot of parts of the world but my question to you is are those biceps going to be ready to show off in those short sleeve shirts let’s see let’s try to get you there starting with today’s workout [Music] what’s up guys Jeff Cavalier athleanx. com here we are as I mentioned in the open a bicep workout now I know you guys have asked me for a while let’s see another straight arm workout something that we can use I figure what better time than now to get you ready for that that warm weather because again here in the states on the 21st the first official day of summer so you’re going to have to have those short sleeve shirts and you’re going to have to look good in them what I want to do though is get you started the right way with athleen X training when I say that guys I don’t just say we’re going to start working out I say training because I want to train you with a purpose I want to give you exercises progressively take you from where you start to where you should be better to where you should be the best and that’s what this is all about progressing you in all also doing it in a way that makes sense adding some science behind what we do and I want to see by the end of this video if you agree that we’ve taken you through and progressively showing you a way to train thumb it up and tell me that you have because what I want you to see is this is what happens when you apply some science to to your training and don’t just do concentration curls and uh and preacher curls and everything else that you read in the magazines all the time or that you just see over and over and over again we start off our workout here today with 21 curls now you probably said done 21s before I know what they are not this way this 21 is we’re going to take advantage of the different ranges of motion inside of an actual contraction so we’re going to have our Peak contraction we’re going to have our stretch position and we’re going to have our mid-range position we’re going to combine them all into one set so we’re going to start here up on a bench sitting up with our incline bench already set up for us we’re going to do a regular mid-range curl meaning that most of the T tension on the muscle is occurring in the mid-range of that curl so we know that this is Peak tension here so the biceps working hardest in the middle of that curl okay we’re going to do seven of those then when we want to go to a stretch position get a little bit more blood flow in there and also take advantage of the stretch reflex all we have to do is lean back into the already set up incline curl and then curl up from here so now we’ve got the stretch reflex on the bottom okay A little bit of a straight little bounce off the bottom to take advantage of that and now the peak the peak contraction is down here overcoming that stretch that’s why we just shifted from that mid-range down to the contracted to the stretch the last thing I want to do is the contracted and all we have to do is now face inward on the incline bench put our feet back hang our arms down in front of us it’s a modified Fielder curl position for those guys that have athl already and what we’re going to do is curl straight up now it’s not that hard down here it’s the hardest at the very top here which is the peak contracted position of the bicep so again down and then all the way up down all the way up down all the way up again you’re going seven reps okay so you got three sets of the uh Peak contracted mid-range contracted stretch thing all one set the 21 curl now I take you over here to our regular straight bar now one thing you’ll notice guys there’s not a lot of options when it comes to bicep training in terms of the overall movement the movement is going to probably be some variation of a curl because the movement at that joint is either going to be flexion of the elbow superation of the wrist we about this before or a little bit of a flexion up at the shoulder so it’s always going to sort of look like a variation of curl but what we do with the curl is what makes the most difference when it comes to building muscle so here I have a straight bar set up what’s interesting is two things I want to point out one I have a 25 pounder on this side the other I have 15 lbs over here so we call these the scales of Justice curls I have two scales I have to slow them down and move them at the same speed with what that forces me to do is put some mind into the muscle put some brain into the biceps and make sure that I can contract this thing at a pace under my control so that I’m forcing myself to have a realization of what I’m trying to do and here I think that’s one of the missing links for people they don’t curl with the muscle they just move a weight from point A to point B and actually let everything else get involved so what we do is set it up again I got my heavier side on the right doesn’t matter to me cuz I have to make sure I curl this thing up at the same pace and down and level and what I purposely do if you’ll notice the second thing I was going to to point out is that there’s no collars Under This Bar I don’t use collars because I want to force myself to move this weight the right way if it’s wrong the weights are going to fall out and you’re going to know that you’re doing it wrong if I have collars on there I have no way of knowing okay so you’re going to move move your weight evenly do your curls three sets of your scales of Justice curl next move on to another variation from an exercise we’ve done in the past the no money curl now what’s the advantage of the no money curl we can do straight barbell or dumbbell curls and that’s okay but the no money curl gets our biceps to work in concert with our rotator cuffs to externally rotate the shoulders guys that work out for a long time are likely to have internally rotated shoulders rounded you watch me from the side I look like this we have a a few opportunities outside of direct rotator cuff work to help correct that imbalance this is one of them and now we’re going to make it a no money chin up so all I have to do is position myself in the middle of the bar put my hands to the outside put my hands to the outside so now my elbows are basically in and I’ve externally rotated up with the shoulder here and here why bring the elbows in and curl up now for those guys looking to do this for the Aesthetics of it the wider your hands the more narrow your elbows the more of the inner part of the bicep you’re going to work and vice versa hands in elbows out you’re work more outside the bicep hands out elbows in you’re going to work more of the UN underside of the uh bicep the more insides part three sets of those you going to take them all the failure last we always finish exercises with an a necks when we can with burnout variations now what burnouts do they take muscles that are predominantly trained for fast twitch in that 6 to 12 rep range and we force them to go a little bit more for muscle endurance and what that does is it usually gets them to respond because a it’s a new stimulus for that muscle and B it sort of helps to bring even more blood to the area at the end I’ve been doing this since I was a little kid and I feel like it has contributed definitely along with eating correctly to good you know vascularity muscle definition the whole thing so what we do here is a tubing burnout curl I want to go for about 50 of these things shoulders are back and we just rep them out and again what I’m doing here is I’m going for as many reps as I can get until I just can’t move this uh tubing even an inch I don’t even know how how many I’m at at this point but I can tell you that my shoulders and biceps are ready to pop and this once easy band is now much more difficult to move and when you think you can’t