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  • bjbj Mike Chang: Hey, what s up guys? It is Mike Chang with Six Pack Shortcuts. Welcome

  • back. Today biceps, today s body part, give it away, biceps. Time to get some big ass

  • arms again. So this is what we are going to do. This is what you need. I am sitting on

  • a bench, but you can sit on the chair or whatever you want, but what you do need for this though

  • is heavy ass dumbbells. What I suggest, I talked to a lot of guys who say, hey Mike!

  • I don t have that weight dumbbells or my dumbbells aren t enough. What should I do? Well if you

  • want to build big arms you are going to have to lift heavy. So I would say this. Go out

  • to a store, go buy a pair of dumbbells that are heavy enough for you to do about I will

  • say about 7 to about 8 reps with on a curl. Use that until you are able to do 12, then

  • go get yourself another pair. So what I am using here is 50 pound dumbbell which is pretty

  • heavy for me. What we are going to be doing two exercises really, really good. One exercise

  • is going to be the concentration curl to basically work on our peak, give us that peak and how

  • to come up high. The second exercise is going to be hammer curls where we are going to be

  • working our brachs which is this piece of muscle on the side. A lot of guys think that

  • that s the bicep, but that actually your brachs and that s kind of where I call it for short

  • because I can t really pronounce the real names like brachial and stuff. But what it

  • is really is it is a muscle here and it connects into your forearm. So this whole piece right

  • here, this piece right here. It is like this one right here. So that s actually one piece.

  • So our second exercise of doing hammer curls is going to work on that. So this way you

  • get a fully developed bicep. Alright, so the way we are going to do this, we are going

  • to be going with concentration curl first. We are going to go ahead and do about four

  • sets and with this way you want to get anywhere from about 6 to about 8 reps, and then you

  • are going to do one arm at a time and we are going to switch. We are going to do two arms.

  • We are going to do both arms first, rest, do it again. 4 sets on these and then 4 sets

  • on hammer curls. So 8 sets total and that s pretty much all you need really for biceps,

  • because remember guys biceps is a really small muscle compared to rest of your body like

  • your chest, leg, back and stuff like that. Alright, ready. Let s do this. Make sure you

  • lean, keep your limbs open, have them inside your arms, inside your legs right here and

  • as far as where your elbow are, you can have your elbows up right here, but what I like

  • is my elbow to be a little bit lower. I hope you see in the camera. So this is my elbow

  • this time right here in the middle of my thigh instead of sitting on top, okay. Got to do

  • one more. Other arm. One, two, three, four, five, six, seven. Alright. So don t rest too

  • long. I would say give about 30 seconds rest and then go again. Alright, let s go again.

  • One, two, three, four, five, six, seven. One, two, three, four, five, six, seven. Alright,

  • set number two. So what I want you guys to do is you want to pretty much go to failure.

  • I might be able to squeeze out maybe one more rep, but the form would be pretty ugly and

  • the exercise is concentration curl. So you get to want to work your biceps as much as

  • you can. One, two, three, four, five. Alright that s it. One, two, three, four, five. Okay

  • so one more set and here is the tip when you are doing concentration curls. When you are

  • curling make sure when you curl try to keep your wrist straight and also if you can make

  • sure it is flat or if you want you can slightly point your feet together. Okay, doing this

  • is going to work lot more bicep. Now if we do this, this is going to work more of your

  • arm, more of your biceps inside. So you don t have to worry about doing that because we

  • are going to be working on that next. So make sure your wrist straight and keep it flat

  • as minimal, tilt it a little bit if you can. I always didn t have the best wrist so I try

  • to tilt it a little bit but sometimes it is going to hurt my wrist. But you keep it straight

  • even if it hurts. Alright, last set. That s it. Alright so we are done with concentration

  • curls. Let s go into some hammer curls. Hammer curls, you got to grab the dumbbells, you

  • are going to come this way. We do hammer curls couple of different ways. You can do them

  • alternating or you can do them together. What I am going to do in this one, I am going to

  • just start together and also I am going to do them together. I am going to do as much

  • reps as I can or basically failure and the way biceps are feeling I am doing right now

  • I may not be able to do a lot. It is okay guys. It is not probably the amount of repetitions

  • you can do. You start off in a good way -- just as long as you pick the good way that s really

  • just ripping your bicep apart when you are working on it. This way it grows back bigger

  • and stronger, even when you get to your next exercise and you are not able to do as many

  • reps it still kind of works with just as long as your form is good and you are actually

  • working the muscle. Now I may go ahead and have a little bit of cheating form into it.

  • Cheating is basically where you do a little bit of rocking, use a little momentum. It

  • does however take the stress off your bicep, but at the same time though it still allows

  • you to finish the repetition and you do work on the way down. What I mean by that is, when

  • you curl, when you curl up and you come down this motion down here is called a negative

  • which basically is where you are actually working your muscle. It is this right here

  • comes up; you are squeezing your muscle. But when you come down, it is basically pulling

  • your muscle apart. So it is called a negative and negative is that actually what makes you

  • grow, what makes you stronger. So, that s why cheating is sometimes very beneficial;

  • but be careful in your form. If you are a beginner and you are doing this make sure

  • you get your form right before you ever attempt to do any cheating. If it is not, you are

  • probably going to get injured. So just keep that in mind. Alright. Okay. Resting will

  • work about 30 seconds give it a take. Go again. Okay, alright. t forget to drink a lot of

  • water to stay hydrated. Alright, two more sets. Alright guys, we have got one more set.

  • You know what s happening? It kind of forms a little tight on this one actually. One more.

  • Alright I will stop. So there you have it. 8 sets for big biceps. Concentration curls

  • for the peak and hammer curls for your brachs, your forearms. So hope you enjoyed the workout. It is really

  • going to help you grow those arms. No more spaghetti arms. So thanks for watching. For

  • more nutrition and workouts, check out the website, sixpackshortcuts.com. I will see

  • you on the next video. Peace! :p%c [Content_Types].xml #!MB ;c=1 _rels/.rels theme/theme/themeManager.xml

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  • Macintosh Word TransCloud Monster Bicep Peaks Workout Title Microsoft Word 97-2004 Document

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bjbj Mike Chang: Hey, what s up guys? It is Mike Chang with Six Pack Shortcuts. Welcome

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モンスター上腕二頭筋ピークスワークアウト (Monster Bicep Peaks Workout)

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    子傑 に公開 2021 年 01 月 14 日
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