Bigger Bicep Arm Workout

[klungism]

swinging to much looks like your in a rocking chair

[theslayerizer]

The technique is far from optimal. You actually swing the dumbell up instead of lifting it straight.

[Assassins14]

boys sick vid man... im 5'8 180 pounds finally a nice size... i like the different sets you guys do keep the vids going

[redemption0121]

Nice calve muscles, I just started squatting and max incline strides on the treadmill and already see improvements in abt 2 weeks, what do you suggest in developing them further?

[leemhayward]

@redemption0121

You can check out my main channel page and click on the PLAYLIST link. Right there I've got workout videos for every body part, including legs.

[TheIca87]

swing swing swing swing

[tehlolrus]

Does he say that "this guy is a beast", "this guy is a savage" shit in every fucking video?

[anythingfkit]

lol go to a real gym with real weights.. those weights are so pussy

[hazaif87]

hi i hve been working out for over a year, but my bicep size is not growing...would this work out help me in size?

[leemhayward]

@hazaif87

You should check out my Blast Your Biceps Program. It's available at:

BlastYourBiceps. com

[KryeePlaku]

they suck lol... they do biceps with shoulders and back :P

[leafsducks]

i don't think you suppose to swing back and forth? does that means your working out your shoulders too?

[LittleManWorkout]

@leemhayward Lee, I want you to know that I've been following you for the 2 years that I've been working out, and you provide some of the BEST, REAL bodybuilding information on the internet. You've actually inspired me to start my own bodybuilding channel, and I look forward to helping people out through my videos just like you, even though I know I'll never live up to what you've done.

[soph1233]

he smiles like a pedo every time he does a rep

[doctormwpepper]

Great form, good range of motion. Great video all together. One thing though, that's an INCLINE dumbell curl, sounded like you said decline. Happens.

[439okey]

just asking but should your arms be moving so much as they are coming down, it seems to me that u are using momentum

[MrMikev9]

Do you recommend the 12-10-8-6 rep sets for all muscle workouts or just bicep in particular?

[leemhayward]

@MrMikev9

You can use that set and rep pattern for other muscle groups as well.

[LosAngeles902101]

how many sets of each should I do?

[leemhayward]

@LosAngeles902101

3 sets of each exercise is plenty.

[219Carlisle]

good bicep workout! has anyone told you you look like Steve-O? not fully, just similar lol.

[signedryan]

hotel gyms are very limited..usually just cardio based equipment

[skorkid69]

everheard of abs? Nice belly

[JSofficialable]

hell no

[damestoir1234]

lee hayward love them chuck taylors

[bruizer1100]

@damestoir1234 he reminds me of 60's basketball player

[sikwititbruh]

second dude is wackk

[jarsxfullaxbud]

THESE GUYS ARE WEAK AS FUCK, I LIFT THAT SHIT.

[leemhayward]

@jarsxfullaxbud

So that means you are weak as f#@k as well... LOL

[superabe5500]

@leemhayward I lift the same and i am only 14...

[LosAngeles902101]

@jarsxfullaxbud think before you write u fucking idiot

[rabiousrobert]

@jarsxfullaxbud altough many bodybuilders lift too much weight with biceps and triceps there are studies which say that going too hard with the biceps or triceps can cause problems in the nervous system

[6arba9eman]

@jarsxfullaxbud lol! moron!

[whiteboy535ful]

@jarsxfullaxbud dumbass there showing how to do it with proper form idiot

[SuperSayanFitness]

how did you find a gym with no barbells=))

[leemhayward]

@SuperSayanFitness

Unfortunately a lot of hotel gyms don't have barbells.

[6arba9eman]

@leemhayward try embassy suites next time...well i don't know if they all do have barbells as well but the embassy suites in new york city in south manhattan does

[cakeshowers]

89 dislikes because guys want their bitches to workout by doing hand jobs.

[coolfizz12]

Serious Converse there pal!

[goodnightChesty1775]

just did this great workout just need to watch my form a bit more, always better to have a partner.

[goodnightChesty1775]

man i wish i would have found these guys sooner.

[SteveOliver13]

one word. Momentum in standing curls

[HotToasta]

@SteveOliver13 How is that one word.....?

[theberricsson]

steve-o if he was never an addict. good arm workout as well

[dannymarshall17]

Just done this workout... ouch. Great video

[Xmarksthespot1231]

funny face at 2:26!!!!!

[93Gatorchomp93]

1st guy needs to do the truffle shuffle...ie lose weight then u will look ripped

[lifeishiphop365]

chuck taylors baby!!!!

[wizandacehoodgohard1]

Anybody ever told you that you look like Steve-O from Jackass on steroids ?

[leemhayward]

@wizandacehoodgohard1

Just search this thread and see how many comments refer to me as "Steve-O"

[bruizer1100]

@wizandacehoodgohard1 can lee snort wasabe though

[JNiggels]

@leemhayward do you have a video or any tips on leanbulk? Is it true that you can only do one or the other?

[leemhayward]

@JNiggels

The best program I have for Lean Bulking is the 21-Day Fast Mass Building Program at:

21DayFastMass . com

[est7chrst]

GIRLS LIKE THE ARMS

[TheIRONMANPRO]

is it necessary to twist wrist in seated incline dumbbell curls ? what if i curl straight without supinating wrist ?

[fileboy2002]

No complaints about the workout itself, but racheting up the weight with every set is not really feasible in a crowded gym. There are too many people and too little equipment in most gyms. Often, you often have to wait a long time to get a given set of dumbells because someone else is using them...

[yingyang101000]

do i need 2 wear my hat backwards?

[leemhayward]

@yingyang101000

Yes, if you wear a hat it has to be on backwards. This makes the workouts more anabolic!

[TheNewDivide91]

Fellow Canuck! Great videos, thank you!

[leemhayward]

@like50somalians

Yes, you can work biceps, triceps, and forearms together in the same workout.

[like50somalians]

@leemhayward What would be the best forearm workouts? as of now i do just curl with a 30lb weight and take a band and make an "X" that goes under my feel for the outer part of my forearm. Thanks

[leemhayward]

@like50somalians

The best workout I've done for forearms is using Heavy Grips Hand Grippers. I carry them right on my website at: LeeHayward . com

[like50somalians]

@leemhayward Okay thanks alot for the help!

[tabkitchen1983]

@leemhayward do you use heavy duty exercise bands for some of your workouts?

[leemhayward]

@tabkitchen1983

Yes, I've got some videos showing rubber band workouts. Just search for "Jungle Muscle Workouts".

[DCKnightsFootball54]

Hey Lee is there some advantage to going 12,10,8,6 instead of 4 sets of ten or any other combination?

[leemhayward]

@DCKnightsFootball54

There are pros and cons to every rep range. This is just another variation that you can change with your workouts to help provide unique muscle stimulation. You can vary the exercises, the tempo, the sets, reps, etc.

[bodybuilder20001]

just saying i have those shorts

[errydaehustla247]

gimme a weekly schedule how many time a week you do shizz

[leemhayward]

@errydaehustla247

Check out my blog at LeeHayward . com for complete workout routines.

[DivineCypher]

nice routine. must leave your arms feeling like pasta strands. the agony!

[icaruswithwings]

do you do bicep workouts on the same day as a back workout? cuz if u work back u still hit ur biceps...

[leemhayward]

@icaruswithwings

You can pair up back and biceps in the same workout if you like. They are complementary muscle groups.

[aglskaterboy]

if i workout my arms 2 times per week and 4 sets- 12-10-8-6 i will see more results than 3 sets-10-8-6 ??

[leemhayward]

@aglskaterboy

What's going to make the biggest difference is training with progressive overload and getting stronger over time. You can vary the set and rep patterns you do, but strive to increase the weights you lift while maintaining good exercise form.

[tomturner0006]

Lee Hayward is a Beast, Lee Hayward is a Savage...

[pippophol]

how many times a week should i do this?

[leemhayward]

@pippophol

Do this bicep workout 1-2 times per week.

[skorpion47]

Jacked up Stevo 

[Smokeydabear415]

can you do biceps right after shoulders, i cant curl anything after back, is it alright to incorporate some of these new ideas into a shoulder workout? I feel have more strength to curl more weight when my biceps arent depleted for some reason my triceps are okay on chest day

[leemhayward]

@Smokeydabear415

If you like you can train arms on their own separate day. For example, in my Blast Your Biceps program we pair up training biceps and triceps together in the same workouts in order to specialize on the arms. You can check that program out at:

BlastYourBiceps. com

[LinakerManchester]

yh iv started these workouts now so hopefully i will get bigger

[sinfuldavy0]

Lee, what is the difference between hack squats and front squats? Don't they work the same muscle group?

[leemhayward]

@sinfuldavy0

Yes they work the same muscles (i.e. the legs) but they hit the muscles from different positions. You'll have to actually go to the gym and try doing both exercises to really understand how they feel.

[danieltij3]

how many times a week should you workout arms to get bigger arms?

[leemhayward]

@danieltij3

In the Blast Your Biceps program we prioritize the arms and train them 2 times per week. But for most general workouts once a week is generally enough.

[CHAT316]

Really good information in this workout.  Vince should stay behind the camera and not talk. If I hear him say "he's a beast" one more time I'm going to punch him in the face. GET RID OF VINCE!!!!

[BATTLEFEELD3]

a gym with no barbells. now thats a first.

[leemhayward]

@BATTLEFEELD3

You haven't been to many hotel gyms then... It's quite common to have limited equipment at hotel gyms.

[xlr8rkid98]

yo guys thanks for these great videos, giving me the know how i needed to get my ass in gear!

[SvenicusGermainus]

I work my back and biceps out on the same day, would you suggest I do all my back workouts then all my biceps or should I do a back, then bicep, then back and so on?

[surfbum5412]

Wait, 12 sets just for biceps?

[leemhayward]

@surfbum5412

Yeah, you can do 12 sets for a bicep workout.

[Romeolo888]

you guys are awesome.!!

[guy4Godsgospel]

Lee, I love this workout. I substituted barbell curls on the first exercise. However after a few weeks I began experiencing a lot of pain from performing that exercise along the Ulna bones. Lowering the weight I was working with did not relieve the pain. I hae gone back to dumbell curls, but any exercises that involve extensive forearm strength cause me pain now. Any ideas how I can get back to barbell curls without the pain?

[leemhayward]

@guy4Godsgospel

Do a search for my video called "Elbow Tendonitis - Forearm Supination Exercise"

The direct link is watch?v=j_sMkg40o20

[Shizzlecrads]

@guy4Godsgospel

Have you tried using straps?

[ProSkillin]

When I havn't worked bi's in a while and start off 100% i wake up the next day and can't fully extend my arms because my bi's are too sore. Should i start easy for a week then build up to lifting 100%?

[leemhayward]

@ProSkillin

When you are painfully sore the next day, it's a sign that you are doing too much for your body to recover from. Take it easy in the gym for the first month or so and build up your work capacity and recovery abilities before pushing it 100%

[luiscarov]

I have a question... It is good to train biceps and triceps the same day, alternating the exercises? Because some people think it's better to make the both in separate days and some others think the best way is to train them in the same day.

[leemhayward]

@luiscarov

I personally like to train both biceps and triceps together. I'll alternate doing a bicep exercise and then a tricep exercise. It gives you an awesome pump in the arms!

[hotzrox]

@leemhayward are you canadian?

[leemhayward]

@hotzrox

Yes, I'm from Newfoundland, Canada.

[TheMikoification]

i do this but get exhaustet half way through any tips?

[leemhayward]

@TheMikoification

Lighten the weights and build them back up gradually. If you are getting exhausted you are doing too much for your fitness level.

[TheMikoification]

@leemhayward oh sorry what i really ment was my arms cant handle the pressure after ive done triceps and then go over to biceps im all out of strenght and i cant even do more than 6 reps a set?

[leemhayward]

@TheMikoification

That's what I mean, lighten the weights so you can perform the required number of reps.

[qAyyUm]

hello.. i would like to ask question.. how do we usually breath in and out? and when to breath in and out?

[leemhayward]

@qAyyUm

Breather technique will vary depending on the exercise and the intensity. But generally you breath in as you lower the weights and breath out as you lift the weights.

[seximexikevo]

when ever i bench some weights or lift dumbbells , my hands starts to shake sort or rapidly. Any solutions to this?

[leemhayward]

@seximexikevo

That's normal for beginners, you are working muscles that you are not accustomed to training and that's why you feel shaky and unstable. Keep consistent with your workouts and as you get in better shape your form will improve and the shaking will subside.

[6teenlifter]

Random question, is it necessary to do both standing dumbbell curls AND standing barbell curls? Or is that just over doing it?

[leemhayward]

@6teenlifter

I often do both barbell and dumbbell curls in the same workout. But if you are just getting started then you can stick with just 1 curl variation.

[MerkyOne]

You look like you have lots of experience, but how do you feel about modern strength coaches (i.e. Mark Rippetoe and Bill Starr, etc.) pushing the idea of the main heavy compounds (squat, deadlift, bench, military press, rows, chinups) being the best lifts for gaining total body mass (including arms) and strength for naturals? Have you ever considered that your gains have come from performing these lifts, and that maybe there was no need for isolation work all along? I'm not taking sides.

[leemhayward]

@MerkyOne

I believe in using both heavy mass building exercises and isolation exercises for complete development. The "Blast Your Biceps" program is a good example of this. Even though this is an "arm specialization" routine, it's primarily based around the big compound lifts with isolation workouts supplemented in.

[ImaNord]

You're swinging your arms doing full extensions which is not a healthy way to add size to your bicep.

[lmg10ny]

Vince's form on the first dumbbell curl exercise does not look good. He's swinging his arms, not controlled.. too much weight for him. hmm..what a pro -__-. Lee, i like your stuff, used your shoulder workout a little while ago, good stuff, great burnout at the end.

[Huxdaman]

hey lee i gotta problem, when ever i go though a bicep routine my arms really get pumped up and mean looking by the time im done. but after like 30 minutes they go back to there noodle arm state, its freaking annoying! how can i stop this from happening? your quick response wud be appreciated. thanx.

[Huxdaman]

hey lee i got a problem. when ever i go through a bicep routine my hands start pumping up and look really big and mean after im done, but after like thirty minutes they go back to there pathetic state (noodle arms). its freaking annoying nd i need a solution for this, am i doing something wrong? please help me out with this, thanx,.

[leemhayward]

@Huxdaman

That's totally normal and happens to everyone. No body can maintain a pump forever. Whenever you workout blood it pumped into the working muscles. But when they relax the blood will go back to normal circulation again.

[boliviano61]

hmm... ima try this but like i need advice how to work my inner biceps....

[leemhayward]

@boliviano61

Generally the wider you grip the more you'll work your inner bicep head. And the closer you grip the more you'll work the outer bicep head. This applies mostly with barbell curls.

[boliviano61]

@leemhayward k dude thanks 

[elbrujitorodrigo]

steve 'o?

[sevamartin]

I thought they were super strong until I realised it's 40 POUNDS and not KILOS. Haha.

[Beegsyboi]

@sevamartin likewise, but 18kg isn't heavy at all tbh

[IrishRu5T]

hmmm, i dont want to do the last one here - and a few from other of these video's since i have like a really bad back from other sports in the best. Any advice on what I should really focus on instead since naturally i've got massive shoulders and a big chest but I want to get way bigger arms. Any good advice boiz?

[leemhayward]

@IrishRu5T

Check out the Blast Your Biceps program, that program is meant for guys like you (i.e. big torso, but weak arms).

BlastYourBiceps*com

[mapleblackdrums]

I would never start out with 40's. What about warming up?

[leemhayward]

@mapleblackdrums

We were already warmed up by the time we shot this video. But that's a good point you should always warm up before lifting. I actually have a good video you can check out called "Pre Workout Warm Up Routine" that you can search for.

[mapleblackdrums]

@leemhayward

O.k. great, I'll check it out.

[DaxXx988]

isn't that too much swinging with the whole upper body?

better to take less weight and do it more "peacefully".

[jonnyftm92]

when vince is saying all that stuff about beast and savage i bet lee is just like shut the fuck up! trying to teach a lesson here!

[DCDUO]

Vince looks like Ernie from prankvote!

[MrAhrim]

steve o

[MrAhrim]

steve o!

[MrAhrim]

STEVE O!

[MrTehe08]

i always heard when curling for biceps (dumbbells) you werent supposed to "swing". but i think its working for you lol. (also if its incidental thats ok, i was just wodering if there is supposed to be little swing or incidental0

[FlashoutLive]

12 sets for biceps?

[tonykryptonite]

@FlashoutLive does seem a bit excessive

[xkingxx00]

@FlashoutLive reps lol

[islanderfan24]

when you guys do the curls in the beginning, you were bending your back and then dipping your shoulders. i don't think that isolates your biceps.... idk

[BREMNERSESSIONS]

very good man, just sometimes when you come down on your bicep curls come down slower because you swing back and builds momentum for your next rep but still great workout guys very effective :)

[SouthMeckStunna]

jesus christ Lee is jacked!!!

[HERBLANDZ]

like the vid but vince has no cuts

[strukelj]

Hey Lee great vids, you and Vince are great inspiration! I have a quick question, when u hit the gym for that day, how many body parts do you focus on in one session generally? And are there particular muscle groups you do not like to workout in the same day? For example, I always workout my shoulders, forearms and back on different days then my bi, tri and chest. Thanks man!

[kaneitis]

this video is about steroid?

[nukemm33]

Nice work out but that guy had horrible form. Rocking back and forth while lifting. Also aren't your feet supposed to be shoulder width apart. I mean, the other guy, not lee.

[schu740guy]

you have motivated me to work out more and i am seeing results and hopefully in a year i will have half the arms you guys have. lol

[shadowvowed187]

right now im 15 years old and I use 65 pounds for the bicep bar curl up with perfect form and 10 reps. is that any good?

[RAJASISO]

looks like Steveo is beefin up for the next Jackass movie

[TheREALbpk]

should i do biceps one day and then focus on triceps another day or can i work both in one day ?

[Shazaan1]

dude looks like kelso

[kirtansapra]

im 13, going to 8th grade and using 20 lb dumbells, how many reps should i do?

[bppump4life]

@bppump4life sorry vince just playing, you really know you stuff i really look up to you becuase im a hard gainer on my arms like you and for you to be where your at you know what your talking about..

[zeepurplefire]

hey Vince you have a nice shape too, but you should exhale while you are applying force as a general rule, in this case while lifting.

[nikudawra]

well hello boss it,s a great video u uploaded i just wanted to ask you that i hv been working out for about past 6 months now but still my left arm strength does not cope up wid my right's so ny suggestions

[theguy782]

yea these are the best workout videos ive ever come across you guys are bad ass and definately know your shit. this is gonna help a lot Thanks

[runescapetuneman32]

How much time do spend at the gym a day?

[angeloflight127]

hey lee how do i combine dumbbell and barbells exercises???

[cedromatic]

Hey Lee!!

Your videos rock dude!! Just one thing I'm wondering though: How much time of rest between each exercices?? (not between each set)

Thanks man

[leemhayward]

@cedromatic

I usually rest a minute or two between exercises (same as between sets).

[madrid556]

Anyone think the guy on the right looks like a STRONG Stevo from Jackass or what?

[AnimalGenetic]

@madrid556 AHAHHAHAHAHAHA YES

[Weightman1996]

this video is amazing, ive been trying it for the past 3 days,and its going good

[flawless991]

hey dude i do around 140 inclined push ups by 20 a set every alternate days ,,,, do u think that will help me to get bulk in my arms? or it would just reshape my arms? . shd i reduce or increase the number of pushups? 

[leemhayward]

@flawless991

Push ups are good for the chest and triceps. But you really need to work your total body for optimal results, not just one exercise.

[ThePrimePotter7]

You look like a ripped version of steve o

[99stevej]

that bloke looks a meathead version of steve-o

[gangkapak]

how do u increase ur strength in dumbbell incline curl, because everytime i try to go heavier on my incline curl, i ended up fucking the form of the curl

[leemhayward]

@gangkapak

It can be hard to increase weight on small isolation exercises. Better off trying to increase the reps first. When you get to doing 15+ reps with a set weight you should be able to move up to the next heaviest set of dumbbells and drop the reps back down to 8-10 and start the process again.

[rickymadrid93]

hey i've been following the work outs and i've actuallyg gained an inch in a month, thanks!