Want A Great Bicep Exercise For Big Arms?

[ramzevans]

most important thing... SQUEEZE those suckers

[nick213xXx]

I wish pf had 10s that looked like that

[alan10014]

Is it ok to eat 1-2 cans of tuna after a workout?, or would you recomend mrp's instead i mean protein shakes

[TheChickentrain]

Steven Hawkins voice over, quality.

[TheBabazita]

Stupid shut the fuck up!!!!!!! And lift!!! Man you talk to much!!!

[wehatemillwall]

@TheBabazita hahahaha you're right man!!

[ffgftfgrtedtjlpoiifd]

xlnt! now I love biceps training

[MusicalAndTall]

Great form man,

[mikail69nova]

HAHA I'm sure they are pussy! Your probably a fat ass mother fucker chomping on some cookies as I speak, nobody wants to here how big your little limp dick arms are FAGGOT

[MusicalAndTall]

@mikail69nova LUL you mad bro?! Bahaha cunt.

[MrCranberry777]

try this one;2-3 inch barbell curls5x5,2-3 inch reverse curls-5x1,thick handle hammer curls-5x6.finish off with farmers walk with a pair of 250lb ANVILS.blood and sweat!

[DragonDude180]

Nice arms. My are almost bigger. I'm 18 :).

[Body4Life21]

Actually looks very good, ill give it a shot

[IWantToSexYourMonkey]

ummm go all the way down for a more effective workout, im 15 years old btw lmfao

[rafasoccer007]

What up with the bigass 10 lb plates?

[ejkddorai]

Hey isn't that.... Jean claude van damme?

[2FreshT]

How often do you lift? I'm a college athlete and I lift monday-friday. I have people who tell me that lifting every day like that is too much. Do you agree? Awesome videos by the way! Keep up the good work!!

[MuscleLibraryTV]

@2FreshT I lift 4-5 days per week. I don't work the same body part during that 4-5 day split though. Everybody is different and trains for different reasons. My philosophy is that if I go in and give it everything I got to beat the crap out of the 1 or 2 body parts that are the agenda that day, they'll need some rest.

[MuscleLibraryTV]

My days are usually split up into: Chest, Back, Shoulders, Arms, and Legs. I mix things up though. For instance I might put traps in with back one week and then with shoulders another week depending on my energy levels and time constraints.

[RobertDaH3ro]

He looks like Jimmy Fallon haha

[djflaco21]

compadre eso es lo mismo que predicador e incluso ese movimiento que estas haciendo te puede lesionar los hombros idiota -_-

[crazegeckko]

my gym doesnt have that , any substitutes? this looks like an amazing exercise.

[Crooklyyn]

@crazegeckko doesnt have a bench?

[Hatorri2029]

I am beginner I have just enter the gym, which is the easiest way to get muscle in the biceps area? and pectorals?

[2060silviu]

this exercice is for peak of the biceps.....it calls spider curls.....very effective one....

[frederickgraham8]

dang you have huge arms. it almost looks like your on steroids. keep up the great work.

[aumondedesaffaires]

cheat curls are the shit for big biceps

[iAmStrengthlyFit]

my armpits werent on the line do i still win

[favreing04]

perfect form, no swinging or cheating involved. well done my friend

[Dorian01887]

What a neat variation 

[TheNorwegian321]

"enter your text here"

[8AP1]

Great exercise! Thanks

[Haizum74]

Damn why did I not think of this. No preacher bench at our gym so this is ideal. Thanks, i will give this a go tomorrow

[eyesack9]

cool im going to try this today

[finalburn]

Glad I found this. I needed to try something new, and I discovered that my biceps are weakest at the 90 degree angle. I had to go much lighter and am working my way up, and even managed to get some of the trainers interested in this movement. Here's to hoping this produces some good results!

[girltant]

Those are 35 pound weights on each side jackass, not 10. This guy is very strong

[Brandonbraun]

@girltant @2:25 Oh really? They look like 10's to me.

[Kamron719]

i thought he was strong af till i seen 10lb lol

[BigCrunch68]

how many sets and the numbers of repetitions should be done?

[serb1a79]

so i weight about 260lb how much bloody protein i realy need i take 2 scoops daily obviosly isnt eniughf?

[1hugedik]

@serb1a79 you weigh 260 or do you bench 260? If you weigh 260 then you should probably focus on losing some unwanted fat before building muscle, and if you can bench press 260 then how much more stronger do you want to be?

[tabkitchen1983]

good exercise thank you

[MrSpartan92]

u can a body like his in 1 to 2 years of dedicated work (including nutrotion plan)

[Hydrov1s1onTec]

Ya, this is called a spider curl....

[gabsylv]

Hi, I get alot out of your vids. I was wondering the best 3 protein sources in your opinion from real food?

[outfoxed2006]

Welcome to the gun show!

[Omnislashlol]

From his face you can tell he is been using steroids :)

[therenechannel1]

can you make a video on how to make myself tone, and lose some extra fat. Also the best protein supplements or best foods for protein.

[TrulyUniqueOne]

good form man

excellent

[JacksonTRyan]

jeez you are such a canadian

[Rudrakrishna]

@musclelibrarytv I read somewhere that the body does NOT ingest more than 8-9 gms of protein in an hour. This seems believable due to many people complaining of "shit-runs" about 15 mins after their big protein shakes. Would you suggest breaking up the protein consumption into 12 shakes at least an hour apart, right through the day?

[poopadoxlol]

@Rudrakrishna Not true thats broscience

[1995squidy]

@musclelibrarytv i think your videos and knowledge are great so i want your advice. i am 15 years old about 5 foot 10 140 pounds and am pretty strong for my size but i want to get bigger arms along with the rest of my body and want to know what is the best way to get big and how many times per week i should go to the gym. thanks

[MrWillywonka305]

I totally agree!! That preacher bench is always being used at my gym… But I when I do my preacher curls, i experience great biceps results when i keep my grip closer together as oppose to further apart… My wrist bands prevent strain on the wrist and my biceps feel pumped.

[gtemenoyyuongoen]

this looks great. thanks for the change of pace.

[thisiscocayne]

Can you do a video about abdominal muscles ? :-s Thanks :D

[amitai3]

Its like the spider bench curl of larry scott. Awsome variation.

[suups]

great video!

[2biker2]

another gr8 excersise , another gd one ive used to, 

[Quote47]

if this is soo damn good to build big biceps man, why the fuck is your biceps so fucking small and damn poor in development? i know man... you are training with too fucking light weights

[curtistown]

hey thanks great vid im 16 and have been going to the gym for about 11 months ive put on some steady gains and my arms have increased a lot in size and strength but im on a mass gainer and want to add more girth to my arm is this an excersise that will allow girth to occur? and how many sets should i do in your opinion?

[mikecaunca]

did those this morning! haha. its a great exercise. i feel it more than the preacher bench but thats just me.

[HansSteenbakker]

hot arms!! great. pls allow me to hold them a day. thx.

[Thetruthishere11]

How important is protein?

[MuscleLibraryTV]

@Thetruthishere11 When you ingest protein, you take in amino acids, which are the building blocks of protein that are needed for building muscle mass. So protein is very important for gaining muscle. The more you get through whole foods the better, but often times people find a supplement to be helpful in getting their recommended 1 gram per pound of body weight.

[brocktaker]

@MuscleLibraryTV no i'd suggest eating meats bec it has the whole 7 types of amino acids but veggie protiens only has 2 types top each meal.besides whole foods take a longer time to digest which wont ever make u hungry and eat less. but u have to eat more

[007njm]

@MuscleLibraryTV sir i want to get big biceps i am having very slim body you know what i mean so suggest me can i use supplement to get biceps like you

[DreamWeaver1988]

@MuscleLibraryTV I would advise you to not give advice regarding nutrition. Excessive protein consumption, besides being counterproductive, may cause kidney damage, liver damage, and bone loss, and may alter the effects of medications you are taking. An appropiate protein dosage for an athlete is 1.2 to 2 grams of protein per kilogram of ideal body weight. Thus, if you weigh 180 lbs, you should shoot for 90 to 164 grams daily. You are correct when you state whole food sources are preferable.

[byfactorise]

@MuscleLibraryTV so technically, i could ingest raw fruits and vegetables, which are essentially full of enzymes, which are amino acids, and gain muscle?

[ncripzx]

@MuscleLibraryTV we all know carbs > protein when building muscle.

[SteveHubbardGuitar]

@Thetruthishere11 protein is garbage! stay away from it! poison!

[isildur101]

Spider curls! It's great that you're highlighting this little-used exercise, I've always found it to be one of the very best movements around. Trainers need to experiment and find what works best for their bodies, options like this are really valuable. Thanks for the great video!

[MuscleLibraryTV]

@isildur101 You're absolutely welcome!

[WeWonTheWar]

That looks pretty tight. I guess you could do alternate curls with dumbells too in that position!

[MuscleLibraryTV]

@WeWonTheWar Great idea to introduce more variety into one's workout! If you do, try to supinate your wrists at the top of the movement to help achieve that peak contraction.

[Mr0982mmawarrior]

Thats ok Muscle Library, dont worry about this idiot and his sister with big arms, size does not always mean strength and at least you dont use steroids!!!

[hellriserpl1]

oh yeah listen to a guy that has no chest legs or back ( look like shit ) my sister got bigger arms

[MuscleLibraryTV]

@hellriserpl1 Really glad you were able express yourself here, very constructive. Thanks for mentioning that I look like shit, that's exactly what I was going for. I hope that you feel better now and congratulations on your sister and her big arms! Take care of yourself.

[bigdaddylovestori]

@hellriserpl1 this dude is big man, hes got enough muscle to back his shit up./ hes workin out for himself not you. why the hell does everyone on youtube hate. damn i love me some haters. you say he has no chest legs or back but he hardly showed his arms. sounds to me like you just want him to take off his clothes so you can see him wit ya gay ass.

[volcomvs]

nice idea! I needed something new to try outside of hammer and seated preacher curls!

[MLGcodegeassxX]

so if i work out 4 times a week on my biceps i start to lose muscle?

[MuscleLibraryTV]

(Part 1 of 3) @MLGcodegeassxX Generally speaking, Yes. Training a muscle group 4 days per week would be considered overtraining, especially for a small muscle group like biceps.

The exact threshold for overtraining will vary among individuals, as everyone responds differently to exercise and stress. There are numerous factors that come into play such as: nutrition, sleep, intensity of your workout, number of sets and reps, etc.

[MuscleLibraryTV]

(Part 2 of 3) That said, most muscle groups will experience the most amount of growth when stimulated 1-2 times per week.

A quote comes to mind here, success leaves clues. Look at other great, successful physiques and determine what they are doing and use that as your guide. But, please remember that everyones body is different and may respond differently in regard to training, nutrition and supplementation.

[MuscleLibraryTV]

(Part 3 of 3) For instance, take a look at some of the pros workouts. You wont find any of them training biceps 4 days per week. Good question MLGcodegeassxX and thanks for asking it!

[MuscleLibraryTV]

Getting a peak contraction and achieving that "squeeze" is important and definitely has it's place in training. Thanks Dollarcrisis for bringing that up!

[dRn206]

we have this sort of at our gym and it works great realy worth a trying if you dindt

[1970gtos]

@crunksizzlin dude you are over training your arms if you do them 4 days a week you will actually start losing muscle

[MuscleLibraryTV]

@1970gtos

I agree, you are 100% correct. I missed the "3-4 days/wk" the first time around. Thanks for pointing this our 1970gtos!

[99Sorc]

@1970gtos thats if ur natural..

[ncripzx]

@1970gtos wrong apparently if you take EN0UGH steroids you can ACTUALLY grow by training biceps every dAY! but u wud have to take so many steroids that you die within 6 months :S

[poopadoxlol]

@ncripzx Stop telling people bullshit when you clearly know nothing about roids

[ncripzx]

@poopadoxlol fuck the shut up u take roids for your tiny dick

[poopadoxlol]

@ncripzx Roids dont shrink your dick moran. They make your testicles smaller while you are on them but with pct they go back to regular size.

[415TonyM]

"remember guys, the negative and positive portions of this excersize are equally important for maximum muscle stimulation."

Today was my first day doing Biceps and Triceps using your method Brian. Did high rep low weight to break the ice. Monday is my next arm day and can't wait to hit it again strong.

You have serious definition on those biceps, thanks for the teachings.

[MuscleLibraryTV]

I appreciate the kind words Tony. Please continue to let me know how things are going.

[kidpunk333]

im 13 and i need more size .. im not aloud ro use weights cuz my hockey coach says its no good right now. so any help? also whats a good drink i shud have after a workout

[CrunkSizzlin]

hey dude, im 14 and go to the gym (sign up if ur not) work out ur arms 3 - 4 days a week and go to cvs, walmart, ect.. and get ''muscle milk'' w/ 22g of protein. if been doing this and my arms are getting pretty huge lol.

[MuscleLibraryTV]

Good call CrunkSizzlin!

[paulbaierl12]

I am hitting arms tomorrow, I will give it a try. Nice definition in the arms man!