>>76581285
no
cause u can't "do" biceps with conventional exemercises, luckily i have solved the underlying issue with all conventional curl variants - delt pinching long head of biceps:
>>76567027
>>76566978
>or lean on elbow sitting sideways on bench with dumbbell in hand and gain weight only in biceps muscle belly, brachialis, brachiradialis, short head but predominantly long head muscle belly weight gain and size gain

>>76566996
>so u need to disengage front delt to successfully load biceps muscle belly with continuous tension to grow it
lean on elbow and watch it grow as it is finally not pinched by delt flexing to hold humerus upright

pictured is how properly developped long head of biceps looks like (more or less cause it's watery bloat from roids to a degree but alas)

>>76580858
>Janda situp
https://www.youtube.com/watch?v=TqdA_61zD2k&pp=ygULSmFuZGEgc2l0dXA%3D
and what is lifting torso up ? hip flexors, what is the solution? do not situp, just crunch, clues are the same as in my solution, except mine works abs, Janda situp doesn't, because it's a situp
here bot-bottom:
>>76578703
>abs aren't attached to legs bot, at all :D u just need a way to stabilize pelvis and disengage iliopsoas & rectus femoris while u crunch for abs, this is the way:
>>and abs are easily isolated from iliopsoas when u hook heels on edge of bed and pull down as u crunch, pull heels to ur ass and down - switches off iliopsoas, gives u abs in weeks cause it's again noobz gainz - new stimuli
so there's one way to do it
here's another :D
>>76581918
>so u move upper torso in relation to pelvis, but u can also move pelvis in relation to fixed upper body
>>dragon flag? but u said hooman it's all iliopsoas and rectus femoris and is retarded and will injure lower back and no abs will be made
>all true bot-bottom, so u bend legs in knees and hips fully and lift entire setup up, do not roll on your spine - no, lift up :D the squeeeze on abs especially upper abs - TREMENDOUS
>flexing hips all the way switches off iliopsoas because it's got too much slack to do anything in this case

so i am having iliopsoas either entirely stretched with almost straight legs doing heelhook (there is no reason not to point toes and get gastrocnemius at the same time, point em inward - u want moar inner gastroc than outer)
or i'm giving iliopsoas enough slack to make it unusable with full hip flexion
>n-nooo hooman don't fix the dragon flag so that it actually works abs - that is exactly the opposite of what i was trying to do with this thread
or what? bot-bottom D:

>>76550901
>Takes too much time. Barbells get me done quicker and for some reason it feels harder to gauge muscular failure with dumbells. Am I retarded?
that's cause with dumbbells u are allowed degree of shoulder extension that u do not get with barbell
> for some reason it feels harder to gauge muscular failure with dumbells. Am I retarded?
cause it's failure to hold humerus vertical not failure on biceps bot :D

to get biceps u need to immobilize humerus by trapping it between your body weight and bench that u sit sideways on:
>>76550566
>>>76548533
>>sit on yer arse on bench (or sth) sideways and lean on elbow with one dumbbell in hand
>>>and?
>>and u just ponder the weight of the dumbbell, like move it up and down, supinate - like maybe grab it asymmetrically and also i like to just flex it - that takes away from muscles like brachialis and brachiradialis and increase long head biceps activizationsms :D but most importnatly by resting on elbow i am switching off front delt, shoulder is loose and long head CAN work :D
>>that's why regular curls are so shit :D

>>76549833
>No, what do you think the other 10% is
doing the actual excenmercise :D and yes it feels about right proportion wise
99% thinking 1 % doing:
>>76550596
>>>>76538721
>>> when i hook my heels on the edge of bed and pull to my arse and down on these heels it works like a charm, a little glute max flex might also help as u're at it, but i had no idea, seriously, but now i do have an idea :D and abs :D

>>76550566
>>>76548533
>>sit on yer arse on bench (or sth) sideways and lean on elbow with one dumbbell in hand
>>>and?
>>and u just ponder the weight of the dumbbell, like move it up and down, supinate - like maybe grab it asymmetrically and also i like to just flex it - that takes away from muscles like brachialis and brachiradialis and increase long head biceps activizationsms :D but most importnatly by resting on elbow i am switching off front delt, shoulder is loose and long head CAN work :D
>>that's why regular curls are so shit :D

>that's not what i meant hooman, i meant obsessing aimlessly over it without ever doing anything to combat conventional methods inefficacy
tough luck again bot

biceps looks like and blob flexed, complete lack of long head :D
he must be loving using barbell for curls and squeezing inside :D cambered - better squeeze inside
doe long head though u need complete front delt relaxation cause otherwise this front delt will pinch shoulder long head biceps tendon
>what do?
sit on yer arse on bench (or sth) sideways and lean on elbow with one dumbbell in hand
>and?
and u just ponder the weight of the dumbbell, like move it up and down, supinate - like maybe grab it asymmetrically and also i like to just flex it - that takes away from muscles like brachialis and brachiradialis and increase long head biceps activizationsms :D but most importnatly by resting on elbow i am switching off front delt, shoulder is loose and long head CAN work :D

that's why regular curls are so shit :D

>>76526961
>why the fuck is every one telling me that hammer curls work this muscle better than normal curls if the brachialis doesnt care about forearm position
>every single curl grip variation it works the same
the theory goes like this bot:
>curl is for biceps
>supinated curl allows u to use biceps more than brachialis and brachioradialis
>neutral curl does not allow u to use biceps so brachialis and brachiradialis will work iinstead
and it's bullshit cause whatever the fuck u do front delt that is preventing humerus extending shoulder joint is pinching on long head biceps tendon, it desperately trying to work but is pinched and therefore sputtering and this retarded jackhammer action propagates over entire setup brachialis included
>>76527153
>purpose of this thread is to tell you that if one guy only did normal curls another guy only did hammer curls and another only did pronated curls they would work the brachialis the exact same :^)
and biceps exact same :D yes bot curls are shite, and not the shite, just shite :D
>>76527441
>If you're interested in improving your health, and have taken notice that "neither position matters," how about you try both positions yourself? Stick with a position that "feels good" for you, when performing dumbbell lifts!
but bot - curls do not work biceps, they fuck it up but do not work it :D
>>76522295
>>76517895
>sit sideways on bench with uno dumbbell and leaned on elbow of hand with dumbbell - this relaxes front delt and back at the same time
>so it's more of isometric hold with roughly 90 degs in elbow for biceps and brachialis i guess? doing long head like nothing else would ?

yes i have this peak :D but i never roided and never will :D that's what developped long head of biceps looks like

>>76517909
>>76517918
>No. It's near failure in the 6-15 rep range for a reasonable volume with a reasonable frequency.
>thanks bot
>Next question
what do u do about delt pinching biceps ?
>>76517895
always found regular curls doing fuckall for muscle hypertrophy, it always felt crunchy and awkward no matter the variant, until noe:
>>76517895

>>76505569
>What is the difference between "empiric training" and "stats, studies"? Seems like the same thing.
there's a reason physical education is branch of humanities bot - it means fuckall :D
mine:
>>76505524

>>76490794
>>jew shilling
>>gets called jew shill
smol *** bot, real tiny :D minuscule
>>76490386
>>Jack Lalanne
>what is this lil *** so excited about?
>>nothing, protruding permanently nips is roids side effect
>but he is small, way smaller than this shooped picture
>>that's just unfortunate *** gemnetics

now watch bot scramble to save the *** "legacy" or sth :D

>>76482374
>so aesthetic?
except nipples
>oi, hooman, u sure are fornd of your beautiful small flat nipples, unless u're horny - then they get perky but only in the middle bit that should protrude in such circumstance
indeed bot :D

and no, once u know and understand the difference between real contractile natural tissue and bloated mess-mass that roids produce u won't be so keen on roidous look :D

>>76482526

>>76473649
>Maybe it's better to split some wood with an axe if you one-hand it ?
yeah, how else are ye gonna lose yer thumb? one handed axe wielding is and must

>>76466304
>There is infinite free content out there on stretching. You could look up something like "beginner yoga flexibility routine" and find a bunch of videos with 1 million+ views. This video by the guy in the OP is a good one to start with, too:
>https://www.youtube.com/watch?v=eQHmKJh20_c [Embed]
rly bot, and millions views is supposed to be credible? xD if it isn't in billions than it's garbage nowadays, with all these bots like u
bot inflaishun i guess :D
anyways, NO, U DON'T NEED TO STRETCH, U NEED TO MOVE ABOUT AND CHECK YOUR BODILY FUNCTIONS, U DO NOT NEED TO "STRETCH":
>>76464687
>the actual protip: your human body is in various states of disarray and u can of course make it do circus tricks, but it's not the ideal state in the slightest - u will wind up injured
>your goal is to be healthy first and foremost, healthy males don't do splits by default lol :D even healthy whaman don't

THE REASON U R LACKING "MOBILITY" IS BECAUSE U ARE INJURED, AND OFTENTIMES IT IS INJURED MUSCLE
OULLING ON INJURED MUSCLE IS FUCKING RTEARDED

REALIGN YOR BODY TO NOT BE INJURING SOME MUSCLE :- SO EASY:

>no, u gotta STOP benching and actually grow big and healthy pecs and serratus for shoulder stability, like so:
>>76464615
>>76464615
>>>76449345

>>76420996
>Do only 2-5 reps every 24 hours
week bot, every week, iso holds though, repping shit is retarded, i say 4 iso holds a week is the golden rule, and u hold for 20+ seconds
>>76420798
>if u want biceps like van damn u will hug basketball to your chest/chin (add pad/pillow spacer as needed) with your fully supinated wrist/forearm
forgot to add - with rotracted shoulder, but it will work without but u'll get more lat involvement, yes shoulder protraction disengages lats

see this bloated retard in the picture? seehis biceps? the peak is EXACTLY FUCKING THE SAME
cause nobody knows how to "do" long head, but me :D

>>76420721
>subtract 1/3 off it cause it's brachalis blending in - that triangle starting in armpit
coracobrachialis, also mine:
>>76420703

if u want biceps like van damn u will hug basketball to your chest/chin (add pad/pillow spacer as needed) with your fully supinated wrist/forearm
that's how i got mine :D
>why not curls
cause front delt is pinching long head biceps tendon and biceps can't work like that, that's why good biceps peak is so rare - lack of long head development

>>76419239
>Can you NOT be antisemitic, fuck
what is wrong with disgust for ***s?
>>76415988

>it's against LAW
no it fucking isn't D:

>>76409315
every single thing he does is whole body effort lol, there is zero precision to it, all the buzzwords he throws around are meaningless D: even if it was generally correct (and it isn't anyways lol)

>so what about rear delt?
https://youtu.be/ozZKx9yC24E?t=480
same as the kid is doing in your webm bot with harness on elbow

but i don't do that anymore
>huwhy?
cause my hug basketball for biceps is already doing that:
>>76389544
hugging basketball to chest unilaterally (with forearm not palm but that's beside the point) in full forearm supination grows pictured

>>76392702
>I prefer sandbags instead of barbells for deadlifts because it works the biceps more. You've gotta bear hug that thing and hold it for dear life.
i do the same with great success only i don't dead-lift shit i just hug a ball, squish it a little by pressing with my supinated forearm - awesome, make sure shoulder is fully protracted (switches off lats)
>>76389544
>hugging basketball to chest/chin unilaterally (with forearm not palm but that's beside the point) in full forearm supination grows pictured