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Muscle-Building Workout and Diet

What’s up, guys? Jeff Cavaliere, Today we’re dealing up the master tip, when
it comes to training your biceps. Remember, for anything to be the master tip
it has to accomplish, or meet four criteria. Number one: it has to work. You know if I show it to you it’s going to
work. Number two: it must not require any additional
equipment in order to pull it off. Number three: it must be something that applies
to every, single bicep exercise that you’re doing, not just selective exercises. And number four: it has to be something that
we all could do instantly, and feel instantly. I’m going to deliver on all four counts here
today. So when you’re training your biceps, the absolute
best thing you can do if you want to get more from your biceps is bend your wrist backward
when you perform the movement. Now, it doesn’t have to be much. We’re talking about not using a neutral grip,
and bending back about 20 or 30 degrees. The reasons for this are many. Let me start by this: if I were to go grab
something – and you can test it yourself – take note of the position of your wrist
when you do that. You will see that your wrist is angled – here’s
neutral, from my arm – it’s angled up. It’s always going to be in some sort of extension
because extension is the strongest, most stable position of the wrist. Not a neutral position. There are a lot of times when you want to
use a neutral position of your wrist. When you’re doing pressing exercises, when
you’re doing pushing exercises off the ground. You can get more neutral if you have wrist
problems by using blocks, or anything like dumbbells to grab onto during a pushup. But when we’re talking about a curl here,
an open-chain curl, an extended position of the wrist is more stable. Next, you might be saying to yourself “Hold
on. Isn’t that a lot of pressure? Especially if we’re bending backward on a
curl?” No, it’s actually quite the opposite. You’re less likely to hurt your wrist in this
position. Number one, because of that stability, and
number two, because you’re alleviating the big problem that’s caused by doing this. That is when you don’t extend your wrist
and make it stay extended as you curl. You’re getting too much activation of forearm
flexors. And when we curl up you’re going to find that
your body wants to get that bar closer to your eyes. That’s the visual point. Get that bar up. If I start to fatigue out here, what I wind
up doing is, I just curl with my wrist to activate the forearm, to get that bar closer
to me. Even if I’m not really moving the bar that
much anymore. So that over activation of these forearm flexors
is way too much for them to handle. They are not that strong. All that force connects right here. All these form flexors connect right here
on that medial elbow. That is why way more people wind up with medial
elbow pain from bicep training, and bicep exercises than they will wrist pain, from
holding a barbell bent a little more backward. So here’s how it looks in action. You can see here – I talked about the straight
bar curl. Here it is. As you come up you’re allowing your wrists
to stay bent backward. So in the beginning they’re going to stay
straight, but as soon as you start to lift the bar you’re going to adapt, and bend your
wrist back just a little bit to about 20, 30 degrees, or so. So at the top, you now have peak tension on
the biceps, and the biceps are doing all the work here. You’re not allowing the forearm flexors to
curl for you. You’re letting the biceps do the curl. And it doesn’t just end at the straight bar
curl. Of course you could do it with a dumbbell
curl. And even if we’re doing simultaneous supinating. So as I’m curling up, and turning my wrists
out for supination of the biceps, you can see I’m also still worried about keeping the
wrists bent backward. It works, again, on every, single rep. I said “feel it instantly”. You will feel this instantly between one rep
not doing it, and one rep doing it. We could go even further than this. We can go here to a lip buster. This is a great exercise, actually, because
you’re just denting those hands, you’ve dented those forearms, you’re letting the biceps
do all the curling here. This is actually a great on because your elbow
is raised up, in front of you so your shoulder is flexed, which is the third component of
a complete bicep contraction. They do elevate the shoulder. You will feel an incredible contraction when
you do this exercise, especially if you do the master tip, and hold that wrist in that
slightly bent back position. We can go even further than that. We can take it to a chin-up bar. Yes, a chin-up is a great bicep exercise. Especially if you do it, as I call it, the
‘bicep chin-up’. So as you pullup you actively try to pull
your wrists backward a bit. I’m almost trying to pull myself straight
up to the ceiling this way. As my hands are hanging here, and then I’m
trying to pull myself up – and you can see that all the work now is being done by the
bicep, and the forearm here is saying “Okay, I’m out of this.” You’re actually extending. So you’re making these relax. Then finally, we have a spider curl. It just has a different strength curve than
a regular curl because the peak of tension is at the end of the movement, but it doesn’t
change the fact that we could still do the same bent wrist positioning to make the biceps
do more of the work. You can see my biceps are about ready to pop
by now. The fact of the matter is, guys, it’s not
always – and I say this all the time – it’s not just the exercises that you’re doing,
but it’s the little things that matter in how you’re doing the exercises that makes
all the difference in the world. When it comes to the master tip I have delivered
to you – not just on biceps, but in other muscle groups – that one thing that you
can do right now, that I promise you is going to work, doesn’t require the extra equipment,
and doesn’t require any extra ability level, or skill level to pull it off, and you’re
going to see the difference, and it’s going to work on every, single exercise you do. Try it out, guys. I know it’s going to help you. In the meantime, if you’re looking for a program
that cares about all those little details – because they matter – I’ve put them
all together for you in one step by step program. Click the program selector link below this
video. Go over and use our tool to find the program
that’s best suited to your current goals. We actually have an Ultimate Arms program
that’s geared on training your whole body – it’s not just an arm program – but one
on helping you to specialize, and make sure you’re focusing more on your arms. That, and all our other programs are at In the meantime, if you’ve found this video
helpful, if you like the master tip series, let me know. I’ll continue it below. All right, guys. See you soon.

40 thoughts on “The Biceps Workout “Master Tip” (FASTER GAINS!)

  1. Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

  2. I haven't tried your tip yet, but I will soon. Like you said, I'll feel the difference… if it feels wrong I won't try it again… if it feels okay, I'll see what results I get – in the context of a video about training biceps… your biceps are very impressive.

    Nick 🙂

  3. Jesus man! How long has it taken for your arms to look like that? I've been away from the gym for 20 years now. I'm 40 today. At 6'-4" 300 lbs,. I'm back in the gym but even though it's only been a month for me now, As hard as I'm working out, I'm not seeing or feeling a lot of difference in my arms. My goal is to bulk up to 359-375lbs with muscle build in my arms, shoulders and chest. I want to compete in the Scottish highland games next year if I reach my goal. Advise?? P.S. I can only afford to go to the Planet Fitness gym now. Maybe next year I'll be able to sign up at the strong man gym. But, just starting back, I'm probably in the right place for now anyway. Still could use your professional advise/tips. Also my gym is mon-thurs and I "rest" Fri sat and sun. Any advise will be much appreciated, thank you!

  4. I have been wondering why my bicep exercises haven't been effective and way more forearm burn than bicep! This has completely changed how my workouts feel, thank you!!

  5. I think everyone is fascinated with some part of they body , he’s with he’s biceps . Cus he’s forgot he’s chest

  6. Men’s is about something but they forget about tha muscle down there .., the more muscle u have the less down there .. I workout and I see a lot of men in the gym like that

  7. can you please make a video on how to increase our height cause I am in my growing days and I really need your tips thanks.

  8. It’s been a while sense I’ve seen a athlen x video and I’m lookin at his arms all perplex thinkin it has to be synthol what did he creat he’s own brand of anchor arms oh those are some other dudes arm and his head pops outa the shirt I got em now

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