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Muscle-Building Workout and Diet

Hey what’s up guy’s, I’m Rob Riches back
here at Powerhouse gym in Torrance California for another one of my ‘Rich-
Request’ workout videos, here’s what’s coming up on today’s workout show: We’re
going to get started with some seated dumbbell curls to really get some blood
pumping into those biceps, moving on then to single arm preacher curls, following
on from that some incline bench barbell curls. Towards the end of the workout
we’re going to hit some classic concentration curls, & finish off this
bicep peak workout with some high cable pulls. [[Subtitles can be turned off, or different languages selected, by hitting ‘CC’ icon twice]] So, as you can see biceps is the
muscle group on the menu today and I’m going to show you five of my best
peaking bicep exercises. If you haven’t subscribed already make sure you do now
to my youtube channel, we have new videos uploaded every Thursday and if you want
to see your requests filmed here then hit me up on Twitter @robriches –
tell me what you want to see using hashtag #richrequest Okay let’s get
started on the first bicep exercise Okay so seated dumbbell curls probably
one of my favorite bicep exercises and although it doesn’t necessarily focus on
the peak, it’s a great overall exercise for biceps – especially for mass. The
reason why I like it is it keeps you with such a strict range of motion as
you can see I’m opening my arm all the way up fully allowing the bicep muscles
to stretch out and then curling them back up squeezing and flexing that bicep
hard at the top of the exercise. I’m also not swinging my arms forwards it’s
a very controlled restricted movement even though I’m
lifting with free weights. So sit upright slow the tempo down and feel that muscle
work. Three to four sets, twelve reps. Don’t go too heavy, focus again on the
work that that muscle is having to do also I perform this exercise palms
facing forwards both arms simultaneously a lot of the times you see people in the
gym lifting one arm at a time you also see them swing left and right both arms
together keeps me rigid keeps me upright and let’s all that work and effort be
done purely by the biceps. Let’s move on focus on the second peaking exercise now
for biceps. Single arm preacher curls One of the best exercises for getting that
peak in the bicep. Two things about this first is it keeps you on a very strict
range of motion which really means all that movement originates from that bicep
having to contract and really peak up at the top and secondly you saw towards
the end of my working sets I added a nice little rotation in there on the
wrist which really helped peak that bicep up, so I used this one more for
when I’m failing or if I do a drop set and lighten that dumbbell load and I can
also assist myself with my free hand on the forearm just to bring that weight
back up for the final two reps Key to this one – tempo, again feel that muscle
work. I don’t go all the way down, I’m not my arm up fully I’m stopping where my
forearm is about parallel to the floor, so good enough stretch in that bicep and
then working through that peak without lifting my elbow up off the bench,
so form and technique are everything on this one, lighten the load to really
get a good feeling in our bicep. Alright, let’s move on; exercise number
three. I call this exercise, Suspension Curls (Pronated Incline Curls) Great great exercise by using an
incline bench resting your knees on the actual seat and therefore just allowing
your arms to hang at the side, holding onto either an EZ bar or a barbell, and you
can do dumbbells with this or even cables. The benefit to this is you have a
real nice tension in that bicep muscle as you curl the bar up without swinging
the arms back and forth, it’s actually really hard to cheat on this exercise so
lower the weight back because you’re not going to be lifting the same weight here
as you are with standing curls. The benefit to this is you really feel that
bicep peak as you get the bar up towards your chest, so slow the tempo, focus on
that full range of motion again, you can see I’m opening my bicep all the way up
allowing it to stretch at the bottom and then curling and squeezing and flexing
up towards the top. No movement, no swinging,
strict form – just get it done. Three sets twelve reps, and then we’re on to the
fourth set so let’s get to it You know, concentration curls have become
such an underrated exercise often with machines, cables, other movements
taking their place, but this truly is a staple in any bicep workout regardless
whether you’re trying to build that peak or not. The benefit of doing single arm
concentration curls is like the name suggests – concentrate. You really have to
allow that full range of motion there and because you’re pressing the elbow
against the inside of the knee, it keeps you locked in. Hard to cheat, meaning all
the work, the effort done, is by that bicep. So don’t angle the arm too far in
or out just keep the elbow right on the inside of that knee and pull that
dumbbell up towards your chest towards that shoulder get it as high as you can
without swinging the weight away. If you need to lower the weight down do it. This
isn’t about your ego, this is about how effectively you are training that bicep!
As you can see it really peaks up at the top so force it, flex it, so as you
curl that weight up flex that muscle hard and hold just for a second to
eliminate any momentum. Three sets each arm resting about 30 seconds
between each arm. Let’s move on and finish our fifth and final bicep
exercise. These high cable curls – great exercise to
finish our bicep peaking workout on. Full stretch in the biceps really feels good
after those four exercises we’ve already done a lot of them with dumbbells and
free weights so this cable gives us that nice stretch. It’s a nice clean
movement, tension throughout the full range of motion, and I can really peak my
biceps at the top. Both arms together or if you haven’t got use of such of a cable
crossover you can perform on single arms and also vary the height of the cable.
You feel it differently in that bicep whether it’s set high, a little bit lower,
and even try seated. All of these different variations allow you to feel
that bicep work differently. Alright guys, on that note I think we’ve
pretty much wrapped up today’s video workout, I hope you liked it, I hope you
found some good tips or exercises that you can incorporate into your workout,
and that’s all this really is. It’s you finding the right exercises that work
for you whether you want to compete like I have this past weekend hence why I’m
orange and my face isn’t, but I have qualified for the USA nationals, So
you’re going to see a lot more training videos in the coming months. Or if you
want to just build a better body and feel good about yourself, you can do this.
It’s about consistency, staying on track, eating right most of the time, and just
having a goal and a deadline. So set yourself a 3-month goal, whether it’s
body fat, muscle size, strength, or just to look and feel better. Make baby steps &
you’ll get it done. Alright guys, hit me up on Twitter @robriches using
hashtag #richrequest let me know what you guys want to see back here in the
gym next week, and we upload videos every Thursday so check them out on my youtube
and subscribe so you never miss a video. Until then, train hard, eat clean, rest
well, and focus on your goals. See you guys back here soon, bye

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