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Muscle-Building Workout and Diet


bjbj [Music]>>RYAN: Hey what’s up guys this
is Ryan from HYPERLINK “http://www.theworkoutcorner.com” TheWorkoutCorner.com and I’ve got a lot of
emails, comments and questions about wanting to see bicep exercises. So we’re going to
go over a couple of good exercises that you can incorporate into your existing workouts
to help give your biceps a good pump. Many of you may already be familiar with this but
it’s important that we cover it just to make sure. Obviously just doing arm exercises is
not going to be enough to help you get big arms. There’s a whole program that you have
to do as far as you need to be doing heavy compound exercises like squats and bench press,
and then of course you need rest and nutrition. So those are kind of all elements that we
covered in a full workout program. I am working on one of those but this is just a couple
of exercises that you can incorporate right away if you’re really looking to pump up your
arms and do some new bicep exercises. So the first exercise is the seated sheet roll and
this one’s a good one because it allows us to overload your biceps and help them lift
a lot more weight than they normally would because we’re doing only kind of like partial
reps. And to do this you’re going to sit on a bench, grab a straight bar, and put on heavy
weight that you can do three sets of six is the rep range here. And start with the bar
laying across your thighs and then lift it up to the top position then lower it back
down to the thighs up six times. So next we have incline dumbbell curves which is a great
exercise for giving your biceps some mass and adding a peak to it. And it’s really good
because it stretches out your bicep all the way because you’re on that incline bench it
kind of hits it at a different angle than it’s used to. So it’s good for getting a good
stretch and a good pump. So hammer curls are great because they help overall mass and inner
thickness to your bicep. They also hit the forms a little bit too which is good because
it helps your overall arm size. And because we’re attacking them or holding it at a different
grip we’re getting your bicep attacked at a different angle, which again we kind of
want to make sure that we’re shocking it and showing it new things so that you don’t hit
any plateaus. Well I hope you found that helpful. If you’re looking to add some mass to your
biceps go ahead and incorporate some of these into your workouts. Like I said I am working
on a full arm total program so that will cover the other exercises you’ll need to do as well
as some diet and nutrition. So make sure you subscribe so that you can get notified when
that comes out. In the meantime leave any comments or suggestions or questions in the
Comment box below. All right take care. [Music] bicep workout – 3 bicep exercises for mass
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97 thoughts on “Biceps Workout at gym – 3 Bicep Exercises for Mass

  1. thx man , but u should work on your speech , I was sleeping listening your voice, check scott herman he really knows how to give a speech . 

  2. All good, except for the incline dumbbell curls. I would suggest if you want to go heavy, lift them up at the same time so you can go higher in weight and don't burn yourself out 1 by 1. Still fully extended and squeezing at top of course.

  3. Thank you Ryan,  Your not taking the "Take No Prisoners"  approach to convincing  people to follow  what you suggest, is refreshing.  You  do not  dismantle  the various traditional  practices  to overall Bodybuilding and Character.  You do not  promise the perverbial "short cut"  plan  to developing  which tends to be heavily marketed  due to high  demands  or ignorance.  Hope to see you  again  Take Care,

  4. What I like to do, and I'm not sure if others do this but I like to for example and in my case, I lift 20Ib dumbells until I can't do any more reps, then I go down to 15Ib and do reps until I can't do anymore, then down to 10Ib, etc. This has giving me massive gains. In definition of my arms, like the peak, and more endurance. It works well for me but I would like an opinion on that if you guys do something similar to what I do.

  5. Thank God he didn't lecture us on letting our arms get too big in proportion to our legs and body like a lot of these guys do. My arms are tiny compared to my legs and my torso because I have a barrel chest and my arms are proportionate to my height (5'7"). I get around this in the summer with the type of shirts I wear that compliment my arms with smaller sleeves, but up here in Canada summer doesn't last long lol.

  6. Partial reps are a waste of time! You don't do them on any other bodypart so why biceps? Optimum muscle growth stimulation occurs when performing a full range of motion in strict style.

  7. Nice baiceps intacation so all for gym workout men seens and loookiiiiiing ok chest fantastic creative yhan more see video………………………….. thanks………….

    ( love you)

  8. My brother gives me A lot of shit about my arms because they have the little space between my bicep and where my forearm starts. This guys arms look like mine, only 15x bigger.

  9. Holy crap I just did a good 19 sets of 65 reps daaaaaaaàaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaank

  10. I built 20 inches ripped guns and a BIG upperbody doing just strict over head presses and strict curls , everything grew, my traps, pecs, delts, arms, for lats I do pull up variations.

  11. Nice video and informative,I am beginner in gym,so I will be watching your videos until I would have arms like yours…Thanks

  12. hello I am a truck driver and not one of those that is home everyday I'm gone Monday through Friday so here is my question how can we us truckers get buff our biggest problem is food what should we eat what can we do to be healthy since we sit 11 hrs a day. any suggestions would help thanks.

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