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Muscle-Building Workout and Diet


Alright Guys We’re Back With the hard gainers Series and so far we’ve Covered the best Exercises for Chest Shoulders and Back and if You haven’t Seen Those Videos yet I will link to the entire Playlist Down in That Info Section Below but before, We get Started Be sure to turn on Video Notifications so you Never Miss a new Video Upload and Follow me on instagram for more Workout Tips and Motivation Now the next Installment for the Stretch Flex, Overload Series will be Focusing on Building Bigger Biceps Remember Guys This Advanced Technique was Specifically Designed To Help you hard gainers is build Muscle by creating a stronger mind Muscle Connection But Anyone Can Take Advantage of This Technique To Bust Through Muscle Building Plateau in fact Biceps Have Been A Weak Point for Me and I’ve Just Started Implementing These Exercises Into my Weekly Routine Because while my arms Look big When I flex like this I really want that Softball Look my Arms are straight Down so we’re Gonna get There to get up the way this Routine Works Is that you’re Going to perform a try Set Of 3 Different Exercises The First Exercise will place the Majority of the Resistance during The negative when the Biceps are a Fully Stretched Position The Second Exercise will Place the Most Resistance on the Biceps when Fully flexed then, after the Biceps Have Been pre Exhausted With Those Two Specific Movements the Third Exercise will Place the Maximum Load Possible on the entire Biceps When We know that They’ll be at Their Weakest Point and Required to do the Majority of the Work Rather than other Muscles Taking Over The movement so in A nutshell the first two exercises will Help establish a stronger mind Muscle Connection And the Third, One will Destroy the Biceps using as Much weight as Possible as for the Routine Itself you’re Going to perform 8 to 10 reps per Exercise and Complete 4 Rounds of All 3 Movements Only Resting 60 To 90 Seconds After you Complete One Realm of all Three exercises Remember it’s a try Set so There is no rest between the exercises Themselves and You’re Going to complete a total of 4 Rounds Alright Guys Before We get started with this Routine I do recommend that you do a nice Shoulder Stretch you’re Gonna be Putting your Shoulders Not in A compromised Position But you will be sitting them back Pretty far in The first Exercise so if You haven’t done a shoulder I’m up yet Now’s the Time To do it two Warm-ups i like to do that are super Quick one Is Shoulder Break Is just get a Bungee Go back and Forth Like This and go back and Forth 12 To 15 Times so touching your Thighs and Touching your Butt counts as One Rep Now do Two quick Sets of that and Another Thing you can do if your shoulders are Still Tight you Shouldn’t get Down on the Ground and you can do Dumbbell Shoulder Rotations and Once again Make Sure you do 12 to 15 reps per Side and Complete Two Sets of that and your Shoulders Should be Totally Warmed up so the first Exercise Is gonna Focus on getting that Deep Stretch and the Biceps and the Exercise you’re Gonna Be doing Is an Incline Dumbbell curl now The way I have this bench Set up right Now is about a thirty Percent Incline if You’ve Never Done This Exercise before it might be very beneficial for you to start Off at Thirty Percent Because like i said you will be Pulling your Arms back Quite A bit but if you have the Flexibility and You’ve Done This before I drop it down To 45 because Gonna give you a much Deeper Stretch Throughout The Movement so are you gonna do to perform this Exercise is to hold your Dumbbells in Each Hand Just like This and you’re Gonna Lean Back and as you perform the reps You’re Gonna Keep Those Elbows Back Like This so they’re Pretty much your Arms are gonna Be vertical when They’re in the down Position When you’re in A down Position like this Make sure your Palms are Facing Forward you Should Already start to Feel some Bicep Engagement if You’re Down Like this This is wrong Palms Facing Forward as Soon as You’re in Position You’re Gonna Come all the way up like this again, Pulling Those Elbows Back Coming up as high as you can Controlling on the Way Down and Complete all your Repetitions Using Form Just Like This all right all the way Down all the way Up and again go as Heavy as you can For Proper Form if You can’t do all the reps Maybe, you’re Going a little too heavy Remember, We’re Not so worried About weight right now We’re Trying to go for volume and Focus on that Mind-Muscle Connection So as you go Down on the way up really Squeeze Those Biceps and Control on the way Down Exercise Number Two is gonna be a Spider curl now What’s great about this Is we’re Going to be Focusing on the Flex that’s the whole Purpose of This Exercise? so you Can Keep the Bench in the Same Position I Turned it Around Obviously Cuz I’m Filming This for you Guys and you Can do this Exercise with a barbell or dumbbells if You’ve Never Done it before I Recommend using a barbell to stock but Once You get used to the movement and you’re able to really Feel That Flex at the Top I recommend Switching the dumbbells Because Gonna Make the exercise A bit more Intense so To Perform a, spider curl what you guys are gonna do Is eight to ten Repetitions Once Again Making Sure your Arms Are Pretty much vertical from the stat and then Come all the way up like this Squeezing your Biceps As hot as you Can Pausing for a second at the top get That nice Flex in and Then Control on the way Down Now you want to Make sure that as you do this movement you Don’t Come up like this and then do that and Have your Elbows Drop Backwards It’s almost like Once your Arms are vertical like this you’re Gonna Keep Them in That Fixed Position and They’re Gonna Stay There Throughout Every Single Repetition Now You guys Should know that this is A very Intense Exercise When You’re Going to have to Probably use, less weight than you Would if you Were doing a normal Bicep curl okay not Just because you’re Focusing on mind Muscle Connection But Because it Is a hata movement to do so as soon as you finish the first Exercise for the Stretch then We’re Gonna Move on and Focus on the Flex eight to ten reps and then Move on to the last Exercise Alright Guys so the Third and Final Exercise for your Try Set is going to be a straight by barbell Curl and This is Gonna Focus on the Overload The goal Here is to lift as Much weight as you Possibly Can for 810 Repetitions Now I will Say that if you do not have Access to barbells and you want to use dumbbells Throughout the entire Workout that Is Totally Fine Just Make Sure when You’re doing the curl you Keep your palms facing Forward the entire Time While using Those Dumbbells as Well okay but if You do Have Access to a barbell I recommend using that because you can Be able to do A lot more weight all right so proper Form here Guys And Remember This is the Overload so for Those eight to ten Repetitions You’re Trying to Use as. Much weight as Possible so stand just like this Keep your Glutes Tight Flex your Core bring the weight all the way up like this Make sure Those Elbows Stay in Front of your hips Just like that and as You go Down Make Sure You don’t do This okay That Gonna Completely Get Rid of the negative Which is where you Break Down the most muscle tissue for Regrowth and you want to Maximize Every Second you can in that negative so what you’re Gonna do is do your curl like this Keep your Elbows in A fixed Position It’s almost like the barbell Is Coming Down away from your Body Okay, so really quick the wrong way is like this the correct Way Is sitting Like that? and They’re Bringing the barbell Away from your body Now I will say if you guys Would like to use Utilize some Cheat reps When doing this because it is the Overload and we’re Focusing on more mind Muscle Connection and doing Both good Repetitions on the Positive and negative for first Two exercises if You want to Say do Four reps with as much weight as you Can using Proper Form Coming all the way Up and Coming all the way Down and then you start to get Tired by Maybe your fourth Repetition you Can Use some Cheat reps by Tossing it Up Repositioning Yourself Flexing your Core Flexing your glutes and Controlling negative The Last Few Repetitions okay so I don’t want you Guys doing Cheat reps on Every Single Rep for this Movement but for at least half of the reps do them Properly and then for the other half you know Overload as much as you Can and use A bit of Cheating to Help you Really Focus on lifting as. Much weight as Possible Throughout That negative Portion of the Movement Alright Guys So Remember that the idea Behind this Series Is to get you in and out of the Gym as fast as Possible While Dealing Maximum Muscle Damage for Regrowth Because as a hard gainer you, don’t want to be Burning Too many Calories With Long Workouts you need Those Calories to build Muscles Also Make Sure you’re Challenging Yourselves With Heavy weights you guys Ask me all the Time in the Comments Section how much weight Should I be using the answer Is that on Every Set you Should use the Maximum weight that you can Handle for eight to ten Reps So if you Can go Heavier and Round two then Increase the weight but if your Form is Breaking Down Then Go a little Lighter it’s that Simple One Last Thing if You’re not a hard Gainer and Still want to Add this Workout to your current Biceps Training try Adding Two Rounds as finisher After your current Bicep Workout if you’re Enjoying the Series Please Show some Love and smash that like Button Subscribe if You Haven’t Already and if You’re in Need of a new Workout routine be Sure to check out all my full 12-Week Muscle Gain and Fat Shredding Programs on Muscularstrength.com and as always more good stuff Coming soon see you Guys One Quick Tip before I let you Guys go for those of you who want A refresher Course and some of my most recent Videos on YouTube Or maybe you just don’t have Time to sit Down and Watch them all over again I actually Post Them an Article Format on my Website all you got to do is click the Article and You’ll find the actual YouTube Video posted at the top But as you, scroll down you’ll See There’s A full Description of the Video Along With Photos to go Along with it

100 thoughts on “3 Biceps Exercises For Skinny Guys / HARDGAINERS!

  1. I will be doing these exercises too. My Bicep Peaks are GREAT, but I want that softball biceps look too! – Also, I would love for you guys to check out the articles section on my site and let me know what you think! http://muscularstrength.com/article/
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  2. Hey Scott, your videos are amazing. Nice information, really good advices and your english is understandable. Keep doing this and hope you're fine bro.

  3. please help/advice me. I have uneven chest the right one is longer in length and smaller in width. .and left one is shorter in length and larger in width ..the difference between approximate 0.7 inches

  4. I constantly see guys in the gym doing barbell curls and hyper-extending their back their back on the final reps when they start to fail. That's a real set-up for a bad case of sciatica!

    What I was taught to do is to always keep my knees slightly bent when doing curls. This will prevent you from arching your back. Instead, when you start to fail, you kneel-in a little. It's a clean-cheat — more like your spotting yourself.

    Your videos are awesome! You obviously have a thorough understanding of the underlying physiology and have a knack for explaining it in understandable terms.

  5. I've kinda been doing this, but in a different order. barbell curl first, spider curls, and a burn set on the incline bench. Might try it this way round next time

  6. Dear Scott, you're awsome, your hardgainer series are awsome. I want to thank you for everything you do, and i will keep watching your videos!!

  7. Hey Scott Its nice to see that we both have bad arms.U serve as an inspiration Bro.Keep it up
    I Hope to grow my biceps as much as u do

  8. Scott! I have a question! Am I supposed to feel my biceps when I squeeze them? I swear I’ve tried a million different bicep excercises, all types of Weights I can lift, very slow reps, everything! And I have a very hard time actually feeling my biceps. My wrists start to get tired and my forearms take most of the stress.

  9. Hey Scott, I just found / remembered about a pair of 5kg (11lbs) dumbbells in our house, and I intuitively created an AWESOME bicep dumbbell workout! I'm really amazed with myself and want to share it with you. It can be demonstrated in just a few seconds, but a little longer to explain, but here goes. Try it out and let me know what you think….. Start off in a standing position holding dumbbells, arms outstretched and hands supinated. Keeping your BACK AND ARMS STRAIGHT, bend your knees and lean back, creating the starting position of a "standing incline dumbbell bicep curl". Now here's where you have to pay attention…. KEEP your forearms and hands in this EXACT position as you move — it's the rest of your body that will do the moving — and then proceed to move/tilt/lean the REST of your body forward till the dumbbells are at the side of your chest, such that the final position is like a "leaning forward dumbbell drag curl". Lean all the way back to the starting position, rinse and repeat. What is AWESOME about this, is that it keeps STEADY TENSION on your biceps from full stretch to full flex! It really works your back and core as a bonus. Please let me know how it works for you, or if you have any questions about how I'm describing it! 🙂 Thanks for your videos! I'm obsessively watching your and Jeff Cavaliere's videos, because you two are my favorite workout instructors!

  10. ey this was genuinly a great video. It's easy to see Scott really cares about the information hes talking about. P.S i dont like the haircut, maybe its just were im from no one has fancy haircuts but i thought scott was a good looking dude without this cut

  11. How much weight should we use for each exercise? Progressively increase like 15lbs for incline bicep curl, 20lbs for spider curl, and 50lbs for max overload?

  12. Hey Scott, really appreciating all these workout plans you put out for us. I’m having a weird issues of my arms tingling (like they’re about to fall asleep) when I’m doing the first exercise. Any suggestions on why and how to fix it? Thanks!!!

  13. Hi, there! New subscriber here. I would like to ask if 10 to 15 lbs. dumbbells can help me grow my arms bigger? Thank you for your answer.

  14. This is my routine. Is it good?
    I have a 50 Powerblock.

    3 sets 15 reps inclined dumbbell lines 3 Bars LIFT CHEST (2-3 minute break between each) (Go up one weight bar every 2 weeks)

    2 sets 25 reps situps (2-3 minute break between each) (40 reps after 3 weeks)

    1 set 20 reps pushups (40 reps after 3 weeks)

    2 sets 15 reps Oblique SidePlank Rotates (double sets after 3 weeks) (30 second break between)

    3 sets 13 reps Bicep Curls 3 Bars (add one more weight after 2 weeks) (15 second break between each)

    3 sets 13 reps Hammer Curls 3 Bars (add one more weight after 2 weeks) (15 second break in between each)

    3 sets 15 reps leg lifts (add another set after 2 weeks)

    And I am doing this every day.

  15. Spider curls are a nice addition, but I guess I'm left wondering where brachialis work fits into this. There doesn't seem to be any kind of hammer curl, and as far as I know, that's the best way to hit the brachiales. Can you explain how this workout hits that?

  16. Adding your excercises into my workout as I started working out after 1 year gap. Your tips and workouts are great. Thanks 🙋

  17. Can you as an hardgainer combine this with another musclegroup excersise? 6 sets with 8 to 10 reps and 3 exercises.

  18. Good standard bicep workout hitting it from all three arm positions so you hit it from the bottom to the top.; With a few changes in close grip to wide for variety and a few thunbs up and reverse curls for the forearms you have the best possible routine for building the biceps quickly.

  19. Scott,

    Your workouts over the passed 8 years have helped me shed over 25lbs of fat and into the lean, confident person I am today. Thanks to your guidance and tutorials, I have conquered my anxiety of training in public and Im in the best shape of my life at 32!

    Cheers from Canada,
    Dan

  20. Is it ok to do standing tricep overhead extensions during my barbell rest phase? I've been doing that for the past while and it has been working so far

  21. This is glorious, been searching for "bodybuilding for hardgainers" for a while now, and I think this has helped. Ever heard of – Yeyandon Hardgaining Transformer – (just google it ) ? Ive heard some decent things about it and my cousin got great results with it.

  22. Hey, so I’ve been wondering if I should start doing these hardgainer workouts, as I am, in fact, a very hardgainer. I was doing the 5 day split muscle building program, but it was taking a very long time to get done with the workouts, and was wondering if this would be better for me.

  23. I was looking for this and it turns out that this was uploaded on my birthday.Best late birthday gift ever

  24. I hope somebody here, maybe even Scot, actually knows the answer to this. The Bros on BodyBuilding.com sound like they're full of BS = Bro Science.

    The strength in either of my biceps and triceps are not equal to each other and it's not even on the same arm.

    For example, if I'm doing a dumbbell curls with a given weight with my right arm (I'm R handed) I might be able to do 8 reps before I start to peter out but with my left I can do 12.

    And when it comes to my triceps it's the reverse. Ie. For one arm overhead extensions I might be able to do 12 with my right but only 8 with my left.

    So the question is, what might be the reasons for this ( muscle attachment or something like that?) And what's the best way to train around it?

    So far what I have been doing is just letting the weak side lead. By that I mean I would curl with my right arm first, at whatever pounds, and if I could only do 8 reps on the right when I switched to the left I would stop at 8 even if though I could do more.

  25. but dude, Im a sort of a loser, Im kinda ugly, I have no friends, so I like my long workouts… is there a way I can waste a lot of time in the gym?

  26. Hi sir am sahil from indian your way of talking and personality is cool man…. my pump biceps is 14 how I gain my bicep

  27. I did this routine for the first time today, and my god!!! My arms looked jacked afterwards! Haha. Looking forward to the next few mo ths to see how they come along. Thanks for the advice 👌🏻👌🏻👌🏻

  28. Your exercise description is totally flawed! Hanging curl versus Spider- curls… incline curls, biceps are not inclined…. wide grip barbell ego lifting…. you're resting at the top, and you're resting at the bottom… mind to muscle connection, you're Clueless!

  29. I've been training for close to 2 years. I just turned 16. I followed all your and Jeff's tips with concentric, isometric, eccentric contractions, volume, intensity, frequency, etc etc. My arms look like someone who's never trained before like not even joking…

  30. Biceps and triceps on same day? What are your thoughts on this? I've heard never and I've also heard it's ok

  31. When I do strech and flex aas first, then I don't have enough energy for good overload and I must lower the weight or number of repetition. I am thinking about to use lighter weigth for strech and flex and save energy for overload? But I feel like girl with such light dumbells at start <-beginner hardgainer skinny fat (shortly the best combination ever)

  32. Ego lifters, are focused on moving the weight… there is no mind to muscle connection… bodybuilders are concentrating on Contracting the muscles… using mind to muscle connection!

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