NEW Mega Growth Exercise For Stubborn Biceps

Summary

In this video, Dr. Mike and IFBB Pro Jared share a unique and effective bicep exercise: the lying dumbbell bicep curl. They discuss the importance of targeting the bicep with a deep stretch and controlled descent to maximize hypertrophy. While exploring the biomechanics and variations of the exercise, they emphasize the value of experimenting with different techniques to find what works for each individual. The duo also highlights the benefits of engaging with exercises that challenge the biceps in lengthened positions, ultimately aiming for better muscle growth and strength development.

Takeaways

• 😀 Dr. Mike from Renaissance Periodization (RP) clarifies that Jared Feather is not his son, but a friend, addressing a rumor that had been circulating.
• 😀 The video emphasizes that having good genetics for certain muscles (like biceps) doesn’t necessarily mean you know how to train them effectively.
• 😀 Jared and Dr. Mike suggest that people with poor genetics may discover clever training techniques that could work for others, even if they don’t have great muscle genetics.
• 😀 Dr. Mike introduces a unique bicep exercise that he claims to have invented: the lying dumbbell bicep curl, which targets the biceps in a different way.
• 😀 The lying dumbbell bicep curl involves a deep stretch at the bottom, requiring control during the descent to maximize muscle tension and effectiveness.
• 😀 The video explores the importance of both stretch and force vectors in bicep training, with the stretch phase being crucial for hypertrophy, even without reaching maximum muscle stretch.
• 😀 Dr. Mike discusses variations of the exercise, including adjusting the depth of the stretch and elbow positioning for comfort and effective training.
• 😀 A recent study mentioned by Dr. Mike suggests that training the biceps in a lengthened state, even without full stretching, can produce significant hypertrophy.
• 😀 Jared demonstrates the exercise technique in real-life, showing how the biceps benefit from the deep stretch and tension in the lengthened position.
• 😀 The video advises viewers to start light with the new exercise, gradually progressing with controlled eccentric motion to avoid injury while gaining strength and muscle mass.
• 😀 Overall, Dr. Mike and Jared encourage viewers to try the new bicep exercise and experiment with variations to see how it works for them, emphasizing the importance of the eccentric (lowering) phase for muscle development.

Q & A

What is the primary focus of the video?

The primary focus of the video is to introduce and explain the 'lying dumbbell bicep curl,' a bicep exercise designed to maximize muscle tension, particularly in the stretched position, to enhance hypertrophy.

Is Jared Feather really Dr. Mike's son?

No, Jared Feather is not Dr. Mike's son. They address this rumor humorously in the video, clarifying that they are friends, not family.

Why does the 'lying dumbbell bicep curl' work so effectively?

The 'lying dumbbell bicep curl' works effectively because it emphasizes the stretch position, where the bicep is under maximum tension. This stretch phase, combined with slow and controlled eccentric movement, helps stimulate muscle growth.

What is the importance of the eccentric phase in bicep curls?

The eccentric phase, which is the lowering part of the movement, is crucial because it puts the muscle under tension while it lengthens. This leads to greater muscle damage and, ultimately, more hypertrophy over time.

What biomechanical insights were shared in the video about the bicep curl?

The video mentions recent studies, particularly one by Dr. Milo Wolf, showing that the stretch at the bottom of a bicep curl, especially when performed in a cable setup, promotes hypertrophy. The position of the bicep in a lengthened state is key for muscle growth.

Should you always go for the deepest stretch when performing the exercise?

Not necessarily. While a deep stretch can be beneficial, the exercise can still be effective if you don’t go too low. If the deep stretch feels awkward or painful, it’s fine to keep your elbows more parallel to your ribs and still achieve a good range of motion.

How can beginners approach the 'lying dumbbell bicep curl' safely?

Beginners should start with light weights and focus on controlling the movement, especially the eccentric phase. Starting with 2-3 sets of controlled reps will allow them to get used to the exercise and reduce the risk of injury.

Is this exercise recommended for everyone, including those with bad shoulder mobility?

Yes, the exercise can be adapted for people with bad shoulder mobility. If going too deep causes discomfort, individuals can modify the movement by keeping their elbows more parallel to the ribs rather than going all the way down.

What does the term 'mechanically disadvantageous position' mean in the context of the bicep curl?

A 'mechanically disadvantageous position' refers to a position where the muscle is stretched, and its force production is at a lower capacity. This can lead to more muscle tension and, when done correctly, can be beneficial for hypertrophy because the muscle has to work harder.

What is the difference between the 'lying dumbbell bicep curl' and standard bicep curls?

The 'lying dumbbell bicep curl' differs from standard curls by placing the biceps in a more stretched and lengthened position at the bottom of the movement, leading to greater muscle tension during the eccentric phase. In contrast, standard curls typically place more tension at the top of the movement and less during the stretch phase.