Bigger Biceps: This NEW Study Is Interesting

Summary

This video dives into a recent study comparing biceps exercises, particularly focusing on the difference between shoulder-extended Beijian cable curls and shoulder-flexed preacher curls. The study found no statistically significant differences in biceps growth, but hints at small advantages for shoulder-extended curls, particularly in the upper biceps regions. The video also references other studies on incline versus preacher curls and discusses muscle growth across different biceps areas. While more research is needed, the video suggests incorporating both types of curls for well-rounded biceps development.

Takeaways

• 😀 The study compared biceps growth from shoulder extended cable curls (Beijian) vs. shoulder flexed preacher curls in untrained men.
• 😀 Both exercises showed growth in the biceps, but no statistically significant difference was found between them.
• 😀 The study did reveal a trend favoring Beijian curls for upper biceps growth (55% region) and preacher curls for brachialis development.
• 😀 Type 2 errors, where a real difference is missed, are possible due to the study's small sample size, so findings are not definitive.
• 😀 Previous research comparing incline curls (shoulder extended) and preacher curls (shoulder flexed) also found varying results, with incline curls showing greater biceps growth at mid to upper regions.
• 😀 Research suggests preacher curls might better develop the brachialis and brachioradialis compared to shoulder extended curls.
• 😀 Shoulder extended curls may be slightly better for developing the upper portions of the biceps, especially around the 20-40% muscle length range.
• 😀 Incline curls and Beijian curls are both shoulder extended exercises, but they have different resistance profiles, with Beijian curls being adjustable for varying difficulty throughout the curl.
• 😀 Combining different biceps exercises, such as both shoulder extended and shoulder flexed curls, may result in more complete elbow flexor development.
• 😀 While there’s no strong evidence to support only training with shoulder extended curls, they can be beneficial when included in a varied biceps routine.

Q & A

What was the main focus of the study discussed in the video?

The study focused on comparing two biceps exercises: Beijian cable curls (shoulder extended) and preacher curls (shoulder flexed), to see if one was superior for biceps growth.

How did the researchers design the study to compare the two biceps exercises?

The study involved 15 untrained men who trained one arm with Beijian cable curls and the other arm with preacher curls. Both exercises were set up with matching resistance profiles, making them hardest at roughly 60° elbow flexion.

What were the results of the study regarding muscle growth?

Both exercises led to growth in the biceps, but no statistically significant differences were found between the two, suggesting that neither exercise was clearly superior.

Why might the lack of statistically significant results not mean there is no difference between the exercises?

A lack of significance could be due to type two errors, where a real difference exists but is not detected because the study was underpowered or had too small a sample size.

What other research supports the idea that shoulder extended curls might be better for biceps growth?

Research comparing dumbbell incline curls (shoulder extended) to preacher curls (shoulder flexed) suggests that shoulder extended curls may lead to greater biceps growth, particularly in the upper and mid regions of the biceps.

What does the existing research on incline and preacher curls suggest about their effects on different muscle areas?

Research indicates that incline curls may target the biceps more effectively at the upper and mid regions, while preacher curls may better activate the brachiialis and brachio-radialis muscles.

How does the concept of exercise variety factor into biceps development?

Using a variety of biceps exercises, such as incline curls, standing barbell curls, and cable preacher curls, has been shown to lead to better overall muscle growth, especially at different regions of the biceps and brachiialis.

What were the findings of the study that compared exercise variation to a consistent exercise routine for biceps growth?

The study found that the group that varied their exercises (incline curls, standing barbell curls, and cable preacher curls) saw better growth in the 50% region of the biceps, compared to the group that performed only one exercise.

What role does progressive overload play in biceps development according to the video?

Progressive overload is crucial for continued biceps growth, and the video emphasizes that tracking and adjusting training loads are key for achieving muscle gains over time.

How does the Alpha Progression app help with muscle growth, according to the video?

The Alpha Progression app helps users create a personalized, evidence-based training program tailored to their specific needs, tracks progress, and offers recommendations for progressive overload, making it easier to optimize biceps and overall muscle growth.