3 Biceps Exercises For Skinny Guys / HARDGAINERS!

3 Biceps Exercises For Skinny Guys / HARDGAINERS!


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This next installment for the STRETCH, FLEX, OVERLOAD SERIES will be focusing on building bigger BICEPS! Remember guys, this advanced technique was specifically designed to help YOU hardgainers build muscle by creating a stronger mind-muscle connection, but anyone can take advantage of this technique to bust through a muscle building plateau. In fact, biceps have been a weak point for me and I have just started implementing these exercises into my weekly routine because while my arms look big when I flex, I really want that “softball look” when my arms are straight down.

The way this works is that you’re going to be performing a triset of 3 different exercises. The first exercise will place the majority of the resistance during the negative, when the biceps are a fully stretched. The second exercise will place the most resistance on the biceps when fully flexed. Then, after the biceps have been pre-exhausted with those two specific movements, the third exercise will place the maximum load possible on the on the entire biceps, when we know that they’ll be at their weakest point and required to do the majority of the work, rather than other muscles taking over the movement.

In a nutshell, the first two exercises will help establish a stronger mind-muscle connection and the third one will destroy the biceps using as much weight as possible. As for the routine itself, you’re going perform 8 – 10 reps per exercise and complete 4 rounds of all three movements, ONLY resting 60 – 90 seconds after you complete 1 round of all three exercises. Remember it’s a TRISET, so there is no rest between exercises and you are going to complete 4 TOTAL ROUNDS.

Before you get started with this routine, I recommend you do some sort of shoulder stretch. You’re not going to be putting your shoulders in a compromised position, but you are going to be sitting them back pretty far in the first exercise. Two warm-ups that I like to do that are super quick are…

Shoulder Breakers: Get a bungee, stretch it out so it’s tight, then go back and forth over your head, all the way down to your butt and thighs (one touch of the butt and one touch of the thighs counts as 1 REP). Keep your arms straight while using your shoulders to move your arms, and aim for 2 sets of 12-15 reps.

Dumbbell Shoulder Rotation: Grab a light dumbbell (5lbs or less), then lay on the floor on your back. Keep your knees bent as if you were about to perform a crunch, but always keep your back flat on the floor. Exercising one shoulder at a time, hold the dumbbell in your hand, and put your arm flat on the ground at a 90 degree angle, with the dumbbell also on the floor by your head. While keeping your upper arm flat on the floor, using only your shoulder twist your arm so that the dumbbell and your forearm move towards your waist. Only twist as far as your mobility will allow you – DO NOT force the movement. Again, aim for 2 sets of 12-15 reps per arm.

Stretch: Incline Dumbbell Biceps Curl
If you’ve never done this exercise before, it might be very beneficial for you to start at a 30 percent incline because you’ll be pulling your arms back quite a bit. However, if you’ve got the flexibility or have done this exercise before, I’d drop it down to 45 percent, as that’s going to give you a deeper stretch throughout the movement.

To perform the exercise, you’re going to hold each dumbbell in your hands, then lean back on the bench. You’re going to keep your elbows back, so that they are basically vertical when in the stretched position. Make sure your palms are facing forward the entire time. If you have the dumbbells twisted IN, then you are doing it wrong. Come all the way up as far as you can, keeping your elbows back and flexing your biceps hard at the top, then return to the starting position.

Go as heavy as you can while maintaining proper form. If you can’t do all the reps, it means you are going too heavy. Remember, you’re not too worried about how much weight you’re lifting here. The aim is volume, and focusing on that mind-muscle connection. Make sure you always control the movement.


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Alright Guys We’re Back With the hard gainers Series and so far we’ve Covered the best
Exercises for Chest Shoulders and Back and if You haven’t Seen Those Videos yet
I will link to the entire Playlist Down in That Info Section Below but before, We get Started
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Now the next Installment for the Stretch Flex, Overload Series will be Focusing on Building Bigger
Biceps Remember Guys This Advanced Technique was
Specifically Designed To Help you hard gainers is build Muscle by creating a stronger mind Muscle Connection
But Anyone Can Take Advantage of This Technique To Bust Through Muscle Building Plateau in fact
Biceps Have Been A
Weak Point for Me and I’ve Just Started Implementing These
Exercises Into my Weekly Routine Because while my arms Look big When I flex like this I really want that
Softball Look my Arms are straight Down so we’re Gonna get There to get up the way this Routine Works
Is that you’re Going to perform a try Set Of 3 Different Exercises
The First
Exercise will place the Majority of the Resistance during The negative when the Biceps are a Fully Stretched
Position The Second Exercise will Place the Most Resistance on the Biceps when Fully flexed then, after the Biceps Have
Been pre Exhausted With Those Two Specific
Movements the Third Exercise will Place the Maximum Load Possible on the entire Biceps When
We know that They’ll be at Their Weakest Point and Required to do the Majority of the Work Rather than other Muscles Taking
Over The movement so in A nutshell the first two exercises will Help establish a stronger mind Muscle Connection
And the Third, One will Destroy the Biceps using as
Much weight as Possible as for the Routine Itself you’re Going to perform 8 to 10 reps per Exercise and
Complete 4 Rounds of All 3 Movements Only Resting 60 To 90 Seconds After you Complete One Realm of all Three exercises
Remember it’s a try Set so There is no rest between the exercises Themselves and You’re Going to complete a total of 4
Rounds Alright Guys Before
We get started with this Routine I do recommend that you do a nice Shoulder Stretch you’re Gonna be Putting your Shoulders
Not in A compromised Position
But you will be sitting them back Pretty far in The first Exercise so if You haven’t done a shoulder I’m up yet
Now’s the Time To do it two Warm-ups i like to do that are super Quick one Is Shoulder Break Is just get a Bungee
Go back and Forth Like This and go back and Forth 12 To 15 Times so touching your Thighs and
Touching your Butt counts as One Rep Now do Two quick Sets of that and Another Thing you can do if your shoulders are Still
Tight you Shouldn’t get Down on the Ground and you can do Dumbbell Shoulder Rotations and
Once again Make Sure you do 12 to 15 reps per Side and
Complete Two Sets of that and your Shoulders Should be Totally Warmed up so the first Exercise
Is gonna Focus on getting that Deep Stretch and the Biceps and the Exercise you’re Gonna Be doing Is an Incline Dumbbell curl now
The way I have this bench Set up right Now is about a thirty Percent
Incline if You’ve Never Done This Exercise before it might be very beneficial for you to start Off at
Thirty Percent Because like i said you will be Pulling your Arms back Quite A bit but if you have the
Flexibility and You’ve Done This before I drop it down To 45 because Gonna give you a much Deeper Stretch
Throughout The Movement so are you gonna do to perform this Exercise is to hold your Dumbbells in Each Hand Just like This
and you’re Gonna Lean Back and as you perform the reps
You’re Gonna Keep Those Elbows Back Like This so they’re Pretty much your Arms are gonna Be vertical when They’re in the down Position
When you’re in A down Position like this Make sure your Palms are Facing Forward you Should Already start to Feel some Bicep
Engagement if You’re Down Like this This is wrong Palms Facing Forward as Soon as You’re in Position
You’re Gonna Come all the way up like this again, Pulling Those Elbows Back Coming up as high as you can
Controlling on the Way Down and Complete all your Repetitions
Using Form Just Like This all right all the way Down all the way Up and again go as Heavy as you can
For Proper Form if You can’t do all the reps Maybe, you’re Going a little too heavy
Remember, We’re Not so worried About weight right now
We’re Trying to go for volume and Focus on that Mind-Muscle Connection
So as you go Down on the way up really Squeeze Those Biceps and Control on the way Down
Exercise Number Two is gonna be a Spider curl now What’s great about this
Is we’re Going to be Focusing on the Flex that’s the whole Purpose of This Exercise?
so you Can Keep the Bench in the Same Position I
Turned it Around Obviously
Cuz I’m Filming This for you Guys and you Can do this Exercise with a barbell or dumbbells if You’ve Never Done it before I
Recommend using a barbell to stock but Once You get used to the movement and you’re able to really
Feel That Flex at the Top I recommend Switching the dumbbells Because Gonna Make the exercise A bit more Intense so
To Perform a, spider curl what you guys are gonna do Is eight to ten Repetitions
Once Again Making Sure your Arms Are Pretty much vertical from the stat and then Come all the way up like this
Squeezing your Biceps
As hot as you Can Pausing for a second at the top get That nice Flex in and Then Control on the way Down
Now you want to Make sure that as you do this movement you
Don’t Come up like this and then do that and Have your Elbows Drop Backwards
It’s almost like Once your Arms are vertical like this you’re Gonna Keep Them in That Fixed Position and They’re Gonna Stay There
Throughout Every Single Repetition Now You guys Should know that this is A very Intense Exercise When
You’re Going to have to Probably use, less weight than you Would if you
Were doing a normal Bicep curl okay not Just because you’re Focusing
on mind Muscle Connection
But Because it Is a hata movement to do so as soon as you finish the first Exercise for the Stretch then
We’re Gonna Move on and Focus on the Flex eight to ten reps and then Move on to the last Exercise
Alright Guys so the Third and Final
Exercise for your Try Set is going to be a straight by barbell Curl and This is Gonna Focus on the
Overload The goal Here is to lift as
Much weight as you Possibly Can for
810 Repetitions
Now I will Say that if you do not have Access to barbells and you want to use dumbbells Throughout the entire Workout that Is
Totally Fine
Just Make Sure when You’re doing the curl you Keep your palms facing Forward the entire Time While using Those Dumbbells as
Well okay but if You do Have Access to a barbell I recommend using that because you can
Be able to do A lot more weight all right so proper Form here Guys
And Remember This is the Overload so for Those eight to ten Repetitions
You’re Trying to Use as. Much weight as Possible so stand just like this Keep your
Glutes Tight Flex your Core bring the weight all the way up like this Make sure Those Elbows
Stay in Front of your hips Just like that and as You go
Make Sure You don’t do This
That Gonna Completely Get Rid of the negative Which is where you Break Down the most muscle tissue for Regrowth and you want to Maximize
Every Second you can in that negative so what you’re Gonna do is do your curl like this Keep your Elbows in A fixed Position
It’s almost like the barbell Is Coming Down away from your Body
Okay, so really quick the wrong way is like this the correct Way Is sitting Like that?
and They’re Bringing the barbell
Away from your body Now I will say if you guys Would like to use Utilize some Cheat reps
When doing this because it is the Overload and we’re Focusing on more mind Muscle Connection
and doing Both good Repetitions on the Positive and negative for first Two exercises if
You want to Say do Four reps with as much weight as you Can using Proper Form Coming all the way Up and
Coming all the way Down and then you start to get Tired by Maybe your fourth Repetition you Can Use some Cheat reps by
Tossing it Up
Repositioning Yourself Flexing your Core Flexing your glutes and
Controlling negative The Last Few Repetitions okay so I don’t want you Guys doing Cheat reps on Every Single Rep for this Movement
but for at least half of the reps do them Properly and then for the other half you know
Overload as much as you Can and use A bit of Cheating to Help you Really Focus on lifting as. Much weight as Possible
Throughout That negative Portion of the Movement
Alright Guys So Remember that the idea Behind this Series Is to get you in and out of the Gym as fast as
Possible While Dealing Maximum Muscle Damage for Regrowth Because as a hard gainer you, don’t want to be Burning Too many
Calories With Long Workouts you need Those Calories to build Muscles
Also Make Sure you’re Challenging Yourselves With Heavy weights you guys Ask me all the Time in the Comments Section how much weight Should
I be using the answer Is that on Every Set you Should use the Maximum weight that you can
Handle for eight to ten Reps
So if you Can go Heavier and Round two then Increase the weight but if your Form is Breaking Down
Then Go a little Lighter it’s that Simple
One Last Thing if You’re not a hard Gainer and Still want to Add this Workout to your current Biceps Training try
Adding Two Rounds as finisher After your current Bicep Workout if you’re Enjoying the Series Please Show some Love and smash that like Button
Subscribe if You Haven’t Already and if You’re in Need of a new Workout routine be Sure to check out all my full
12-Week Muscle Gain and Fat Shredding Programs on Muscularstrength.com and as always more good stuff Coming soon see you Guys
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Videos on YouTube Or maybe you just don’t have Time to sit Down and Watch them all over again I actually Post Them an
Article Format on my Website all you got to do is click the Article and You’ll find the actual YouTube Video posted at the top
But as you, scroll down you’ll See There’s A full Description of the Video Along With Photos to go Along with it

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