Biceps Workout

[Duitslond]

Been lifting for about 3 months and can now do do a few reps with a 40lb dummbbell, how's that for progress?

[YasharWTF]

hey lui! I'm a huge fan and supporter of you and your videos, but i have a question, specifically on your bicep workouts. How come whenever you do a bicep workout you don't do a full range of motion? Don't you think it would be better going all the way down and up that way you can get rid of that gap in between your lower bicep and your forearm?????

PLEASE THUMBS SO HE CAN SEE!

[youngharzard]

major peak brah

[YouGotsToBeStupid]

I could feel the burn just watching haha

[expertserbia]

can you touch your shoulder? hahaha :DD

[SuperLiQuiD3]

Lui.What does your diet look like?. By the way amazing reps bro. Its hard to isolate like that and curl that amount of weight. You are superman.

[michell3218]

É uma pirâmide inversa? Começa com pesos maiores e vai diminuindo?

[965minimoto]

u ar beast

[06TurboVtec]

you goin snap some shit up

[ThePumpmeup]

hey lui! may I ask you if how do you do dropsets? Because I dont know how to do it. I'll really appreciate your reply. Thanks!

[RegicideKillz]

@ThePumpmeup all u do is use ur normal weight that u do 6-12 reps then after the set u drop weight by 70-80% and go for another round of 6-12 reps, then u drop it once more and do 6-12 reps...

[ThePumpmeup]

@RegicideKillz no warmup sets? go straight ahead with the working set? and then drop the weight? is it like pyramid sets? but this time, it will go descending?

[RegicideKillz]

@ThePumpmeup no u should warm up first, then after go to ur regular working weight after u have finished that set dont rest and drop the weight by 20% go for another set, then once thats finished u drop it once more by 20% and finish the last set, so basically u do 3 sets in total with no rest between them..so for example if u were curling 100s for 10 reps once u finish u go to 80s for another 10 reps then 60 for another 10 reps

[Nabolzi]

dat der short biceps insertion

[Zhatrick23]

poon



[IPWNBXRmash]

only 2 sets a week for biceps thats somthing, i commet a full work out to arms, triceps and biceps and forarms, why only two set a week? i need to know ahha

[UnToucHaBuL1]

man do some hammers ur bi's are scrunched right up need more length

[IPWNBXRmash]

@UnToucHaBuL1 hammer curls dont give u a longer bicep they give u a wider width to ur biecep and normal curls give u height, ur genetics play a roll in how long or in other words how far down ur arm they will go, no work out can give u length to ur bicep

[creman12]

U got a bit of a large tennis ball bicep

[TRDIGFV]

Are you from Montreal??? Because I am as well and it makes me feel proud to live there

[jrb06e1]

how often do you do drops sets for your workouts?

[Mike245Mat]

Awesome body

How many years have you been working out?

[h2dude69]

What the hell is the guy behind you doing?

[ElemenohpeeHD]

omg the point on ur biceps is insane lol looks cool

[0dznutz0]

lots of people in your gym.

[Sunamigun]

@luimarco

How many total sets do you do in one day?

[5pecialist]

Lui, how long did it take you to start repping 55lbs? U are a monster bro! Keep up!

[luimarco]

@5pecialist in my mid 20's , now i can curl 70 lbs but i prefer moderate weights for safer workout

[5pecialist]

@luimarco Nice. Beast bro!

[McBoneRapz]

@luimarco goodman,everyone on u tube trys to act cool and do too much weight and not even do the workout with form. its so hilarious

[crusher666games]

@luimarco now you can curl 70lbs after 20 years of bodybuilding? i started with 4kg and 7kg dumbells 1y and 7m ago and i already can curl 30kg 5 clean reps

[CypherThanatos]

I am 19 years old and I bodybuilt for almost 6 months now. I can curl 10 times 70 lbs clean. But my biceps aren't nearly as big as yours... How do I get more volume in them?

[RegicideKillz]

holy shit it looks like u wanted to murder someone while u were doing ur sets, the face of intensity

[luimarco]

@RegicideKillz that's always the case! workouts with no intensity is just a waste of time

[Bosanac199pete]

@RegicideKillz

Thats his game face. Most body builders will have some sort of expression no matter what weight they lifting, light or heavy.

[paulh909]

i do barbell curls but I don't feel any muscle growing near the top of my bicep. (between upper shoulder and mid bicep) how can I work out this part?

[luimarco]

@paulh909 why would you want to close that cap!??? it's every bodybuilder's dream to have that seperation between the shoulders and the bicep

[paulh909]

@luimarco ahhh sorry, didn't realise. What about getting the best possible 'peak' on the bicep?

[luimarco]

@paulh909 same thing, preachers 

[PopcornManiac2]

Lui, i can be honest with you, i work out for around 3.5 years now and im way bigger than you, just sayin.

[luimarco]

@PopcornManiac2 lol and what's so special about that?? hell there are people that never workout and they are way bigger and heavier than me! but hey until i see a video from you i have to GSP you : he's not impressed by your performance! ;)

[Krizzleswg]

MASSIVE biceps dude! Killer war face aswell :D

[luimarco]

@Krizzleswg thanks mate!

[UpalKashey]

2 drop sets of biceps a week?

[luimarco]

@UpalKashey yes for me

[DjJivajo]

HEy lui! Nice way to switch up your workout as well with the preachers like that!! But I would like to know if you de any form of hammer curls ? Please tell why you do or don't as well! :)

Lovin' your vids man!

[luimarco]

@DjJivajo yep for the brachialis

[cris574]

you hav awsome genetics for bicepts...in my opinion its your best body part...i recommend working out tricepts more though cuz it seems to me you hav a way to big of a bicept....just pointing out what i think no offence :)

[luimarco]

@cris574 u are right

[Xpll123]

Body ok but your bicep sucks :-/

[AdR1aN43]

@Xpll123 wow.r u serious. his biceps r sick

[cr3ativebrah]

@luimarco how big is ur arm?

[MrIdontwannahearit]

Are those partial reps? What's your full week workout,I wanna follow it

[AdR1aN43]

@MrIdontwannahearit its on his facebook

chest/arms

off

back/shoulders

off

legs

off

[brosisfitness]

HEY LUI BRO THIS IS ONE OF THE ONLY EXERSISCES I DO FOR MY BICEPS AND I SAY IM DOING 3 SETS OF LUIMARCOS FOR MY BICEPS THATS WHAT I CALL THEM BRO :-)

[zActivize]

bro how big are your arms?

[AdR1aN43]

@zActivize he has a vid on it. 18s

[Tamer888]

a lot of people over work their biceps..this is fine!..simple and effective.

[darkerca]

Hey Lui. Whats ur thoughts on MAX-OT?:)

[AdR1aN43]

@darkerca he has a vid on it

[pool19389]

i think it is 55 good work

[djnisti]

weak bro. so u have trained for 20yrs ?? u look like u started couple weeks ago lol

[Behindspace90]

@djnisti

I LOL'd.

[AdR1aN43]

@djnisti ur either retarded r from nbb r both

[GentianNB]

it seems forearm exercise... anyways your peak is all genetics

[AdR1aN43]

@GentianNB false

[Ace11166]

keep the beard

[h2dude69]

This is New! I never saw a Flat preacher. Always saw the regular preacher bench preacher curls.

Is doing them flat superior to the angled one?

[BamaGuy1024]

WOW this is the ONLY biceps exercise you do?! Yikes! I am just blown away by that. Maybe I am over training in numbers of sets and reps on biceps day?! What is your split routine? I do: 1) legs, 2) biceps/triceps 3) shoulders 4) back/tris 5) chest/bis

[VladArtRo]

@BamaGuy1024 Man you are over-training your arms like hell.You should only do biceps/triceps once a week.Not to mention that back workout hits you biceps too and chest workout hits your triceps too.

[BamaGuy1024]

@VladArtRo Thanks for the advice. I have only been doing this (twice a week add in, a bit lighter on the sets and reps bundled with other body parts) on the recommendation of I forget whom at the moment... to see if I can spur more growth by changing it up. Will try switching back next

[luimarco]

@BamaGuy1024 check my split on facebook bro

[BamaGuy1024]

@luimarco I tried that just now on Facebook, I even loaded lots of your past postings and searched the terms "split" and "routine" and could not find it. It's not your fault. I don't think Facebook is easy to search past postings or info or documents. I think you should have your own website!

[emGiinKO]

This Is Just For maintaining Or it Works Also for building musle ?

[luimarco]

@emGiinKO we always body build;)

[Metalloid87]

Lui more gym videos plz !!! :D

[JohnSSJ4]

lui would you say that your biceps are one of the most developed body parts of your body. Is this the reason why you don't have to work them so hard or not?

[tekkensage]

@JohnSSJ4 watch?v=Q1cyjR8FWw0

[nine151]

@JohnSSJ4 What are you talking about? The bicep is a tiny muscle, no point doing 10 sets for that.

[luimarco]

@JohnSSJ4 i'd say they come in 3rd. my strongest body part is my legs then my back comes 2nd and yes only 2 sets per week is more than enough for my Bi's.

[JohnSSJ4]

@luimarco Thanks for your take on that one

[AtoZyzzyva]

@JohnSSJ4

Lui does lots of rowing and other movements for back which work bicep a lot and then does intense drop sets of these for them. That is plenty enough, people seem to forget that back workouts are like a bicep workout in itself, so he isreally working them twice a week.

[arsalan522]

nice exercise lui .... make ur arms looks good ...

[MadeInGefle]

Hey lui, I'm 18 years old and have been working out for 2-3 years without having any serious schedule and so on. I am now testing your weekly workout schedule, but should I use drop sets or not? And when should I start with drop sets if I shouldn't start with it now?

Thanks a lot, all your videos are a great help!

[luimarco]

@MadeInGefle the answer is now!

[Drloveable1]

Hey lui, nice biceps, how big are they now in terms of inches?

[luimarco]

@Drloveable1 a hair of 19''

[Sourpusscandy]

whoa! did you see that Acura NSX ad? dang that Lenno!!!

[killahoekru]

@Sourpusscandy probably the only time on youtube where I didn't skip the ad

[zvillastfrancis20]

@killahoekru beautiful day- u2 commercial ad?

[leoare5454]

U should compete lui..

[luimarco]

@leoare5454 not necessary ;)

[DirtyDubstepSoldier]

Do you train your forearms? I herd you injured them,how did that happen?

[mcortezzzzzzz]

@DirtyDubstepSoldier probably not. he has small forearms compared to his upper.

[luimarco]

@DirtyDubstepSoldier both wrist fractured

[DirtyDubstepSoldier]

@luimarco shit man where both on the same boat then, broke both my wrists 7 years ago. The doctor didn't even make me to exercise for my wrists to get back to normal. But its oki now I train my forearms 3-4 times a week. They hurted at first but now are really strong :)

Oh and thank you for answering keep it up lui ur an inspiration ;)

[Jesseprit]

No pain no gain.

[mcortezzzzzzz]

@Jesseprit false statement

[sebbimon]

Why do you only do preacher curls? No hammer/barbell curls or concentration curls?

[luimarco]

@sebbimon no need!. i do hammers though for the brachialis

[inlandprosound2000]

@luimarco Your biceps are stimulated enough while you work out your back, especially since you do a lot of reverse grip bent over rows ;) (for growth at least) and you're just doing the preachers for peak development and, like you said hammers for brachialis. Am I right bro?

[AdR1aN43]

@inlandprosound2000 yes

[AestheticSwag]

Luimarco has hair?

[wafflecushioned]

Pause at 1:30

[CUTWEST]

I have a question! How much daily cardio do you do per week?

[luimarco]

@CUTWEST 30 min per week

[steven288]

honestly, come guy comes into our gym with a tight vest and a gold chain, and all the big deadlifts/squatters would carry him out

[maccajoe]

@steven288 wow nice environment u got there. judge by wat hes wearing not by his knowledge physique or anything simply because hes wearing that, cool story bro

[steven288]

cant like this... doing bench curls on almost a flat bench is the wrooooooooooooong way to go, .... 45 or 90 degrees down, fullllll stretch at the bottom

[luimarco]

@steven288 go tell that to al beckles aka the best biceps ever.

bye

[GentianNB]

@luimarco go tell ... just genetic? bro if you see a person with very good biceps and he's doing .. let's say straight bar barbell curls... you can not be sure that his biceps are really good because of straight bar bb curls comon, maybe be just genetic????? notice that there a lot of people who don't use this angle but use other exercises and guess what? their peak it's amazing!

[ItzMyElement]

@luimarco genetics make and hard work the best bicep ever... not 1 exercise

[steven288]

@luimarco - Lui, lets agree to disagree.... Al Beckles doesnt have the best biceps of all time, but he took some good steroids at least;

either way, appreciate 99% of your videos ... take care

[pibadar]

nice, i learned something today.. use shorter range when doing curls! thanks lui

[lovejazzy805]

Very Nice Lui look great..

[hodgetwins]

the form was fine!!

[CUTWEST]

@hodgetwins My NIGGAS! to be honest that form was slightly jacked.

[samauripizzacats101]

@hodgetwins hey do you two take tips from other natural bodybuilders?

[luimarco]

@hodgetwins Hey man! thanks for the visit man! i salute you ;)

[buymeamic]

@luimarco

How much is this in KG?

I'm doing same with 28kg and i can do only 14reps.

Is it okay for muscle growth or i must decrease reps and increase weight?

Thank you for attention.

[GentianNB]

@buymeamic decrease weight about 6-8 reps

[buymeamic]

@GentianNB

I think its risky. (i feel some pain in joints with 6-8 reps)

I'm doing 30.5 kg only 9 reps todays.

thnx for answer.

[danielar210]

@Ji99i3

I did the same thing about a month ago thinking since he is always on Facebook I would get an answer at least but I was wrong. I'd keep the questions for the Twins or Ray.

[Ji99i3]

hey lui i asked you a question on your facebook page but it got deleted.....

[B4MVFan409]

how heavy were those first weights?

[luimarco]

@B4MVFan409 55lbs then 45 and 35

[B4MVFan409]

@luimarco nice, im 18 and i do 4 sets of 30 with 25 pounds Dumbbell Bicep Curls with no struggle, do you think thats good?

[Sourpusscandy]

@luimarco me like!

[jonah6189]

@luimarco what is your take on occlusion training?

[Atu7UP]

Lui, how was your body before hit the weights?

Excuse my bad english

[luimarco]

@Atu7UP skinny & fat at the same time, does it make sense?;)

[Atu7UP]

@luimarco Yeah haha i was like that too :)

[BravingTheOutDoors]

@luimarco Yes it does, I believe it's called the "Ian"

[barelylegalbeast]

@luimarco Lui your side chest shot is looking more impressive every time i see it. True inspiration!

[luimarco]

@barelylegalbeast thank you bother

[54israelsilva]

go lui lui lui lui

[RegicideKillz]

luimarco, can u plz do a video on whether u should workout if u barely got any sleep the night before, or should u delay the workout when u are well rested..i only got about 4 hours of sleep last night i forced myself into the gym but i got a very horrible workout..i dont know if i should of delayed it to the next day. plz answer this, ty

[luimarco]

@RegicideKillz if it's a 1 time shot why not? i mean if you feel ok to lift go for it ;)

[NoImaginationMarc]

@luimarco . will you please post a video on gym etiquette and gym attire. i am a 125lb ectomorph. im 17 and i am afraid to go in the gym bc im really scrawny. please reply!!!

Thumbs up please! i need help!

[luimarco]

@NoImaginationMarc Most gyms in my City require T shirts for this reason. ;) so try to find a T shirt required gym,

[MrCokeinator]

@NoImaginationMarc Heck any guy in the gym is better than a guy on the couch i used to be scared to go in the gym but i decided heck with it who cares what they think

[luimarco]

@MrCokeinator et voila! ;)

[BigJsExtremeFitness]

Hey arrest that man with the huge guns indoors!! Looking huge brother.

[Clear4GPromo]

@CalgaryAlpineStyle You should continue when you feel the pump, and also force yourself to do another rep or 2, that's how you get your muscle big fast.

[CalgaryAlpineStyle]

Lui, I've asked you this before, not sure if you got my question,

when you start feeling the pump in a muscle, in this case biceps,

you're supposed to stop exercising that particular muscle?

What if I plan to do 3 sets but I feel the pump after the second one? Should I use less weight or should I stick with 2 sets?

Cheers

[luimarco]

@CalgaryAlpineStyle hell i feel the pump from the first warm up set! so the answer is no. go on.

[CalgaryAlpineStyle]

@luimarco

Cool, thanks man,

I shall follow this advice.

Yeah, I don't feel the pump that early in my workout because I only use

small weights or my bodyweight (plyometrics) and usually 50 repetitions per set

(or 10 for pull-ups, etc).

Cheers.

[Plzpetmyrooster]

That is a pretty tiny gym... wow

[boby6]

Truthfully Lui if I were you I would say fuck bicep curls altogether. Your biceps are already great there is no need to put as much focus into them. Do the same thing, but all hammer curl style. Your arms will get much thicker and your peak will look even better since it will be raised.

[luimarco]

@boby6 Hammer curls?? you,ll be hitting the Brachialis probably even more than the biceps my friend

[MrForgottensniper]

lui i got a question my body produces above average creatine and i have below average lactic acid... can that affect me in the adventure to build muscle for better or worse? im like 6" and 16 years old?

[helgih580]

@MrForgottensniper high creatine and low lactic acid is very positive for bodybuilding purposes. Creatine plays a vital role of fueling your muscles with ATP (energy) and lactic acid is produced when your muscles are in oxygen debt (too much lactic acid and your muscles become weak). These levels might change however in time, since you're only 16 and aren't fully grown.

[borednessislife]

the lui specialty workout right here

[natetheeman]

That was 3 sets, right?

[askluimarco]

@natetheeman nop, that was 1 drop set

[natetheeman]

@askluimarco ok got it thanls lui!

[DrMedicineManMD]

I am going to have to try this after back. I am not able to put biceps in any other good spot, and they recover slower than triceps.

[xNodhead62x]

Lui you have very unique shapes to your biceps. I'm kinda jelious!

[askluimarco]

@xNodhead62x thank you bro ;)

[logsterbMMA]

Hey Lui, I don't know if you have already done a video on this, but I'd like to know your thoughts and opinion on p90x since it's always in your descriptions and tags. Thanks for the great videos!

[EpictheEpicest]

I did these with 55lbs last week. My usual weight is 45-50lbs but I felt really good so I did these for 3 sets of 55lbs and my biceps were sore for 4 days lol

[fateisnear925]

he culd i do preacher curls on a flat bench or decline bench?

[Nirnayaz]

When the annotation thank you for liking bro came, and i didnt like it yet, i just had to click like

[lesterdiamond12]

Dont know if its the pump or not, but your biceps look bigger than they did months ago. Impressive.

[lilmehtz69]

Hey lui, how come your incline is so low? also if you want to make your bicep peak even greater, try holding the dumbell in your fingers rather than your palm.

[AustinHartford]

@lilmehtz69 not hating but all that would do is decrease the leverage. It would be the same as adding 5 pounds or so to his normal way

[CoreFuse]

1:29 LOLOLOL @ his face

[rminitials]

Lui, my man! Thanks for the vid!

[10beez]

you don't hit biceps with hammer curls anymore? o.o

[knappingprodogy]

what does the shorter range of motion do for bicep development? I usually get the full extension and contraction.

[zaweed24]

55lb preacher curls?? WTF lui! beast man thing lol. nice..