What have I learned over 20 years to make biceps grow? This will all help you 1: know the best path; and 2: you won't have to go through the mistakes I went through. You'll get everything.
. . And for that, let's start from the beginning, which is when Lalá started in the garage at home doing exercises as he could, lifting some concrete things.
What was believed at that time? We're talking about the time of Ronnie Coleman, Dorian Yates, guys who lifted a lot of weight and the following phrase was believed: "The bigger the muscle, the greater the strength. " Let's increase strength, and the muscle will increase too.
We believed that. The exercises were carried out seeking as much load as possible. It works, but it's not the best thing to make that muscle grow.
If you look at athletes training today, it’s very different. Let's go back to 13-year-old Lalá in the garage at home lifting weights. What did I want?
Taking as much weight as possible, I had to do a lot of concrete to do all the exercises and bring a high intensity to the muscle through the load. Another thing that was widely believed at that time was the idea of doing back and biceps, chest and triceps. All of this has changed a lot.
After a few years there, I managed to go to the gym, and now I had more weight to use. Now it wasn't a problem. One day, I arrived at the gym and went to do biceps curls.
Precisely the diet curl, and then I saw the guy who was the angriest in the gym doing barbell curls. I wanted to be with the angry one, I wanted to be with him. Then I got there and there was 10kg on each side in the barbell curl.
I must have weighed, I don't know, 70kg or 80kg, kicking high. And the guy was gigantic, the angriest in the gym. He was doing 10kg on each side in the barbell curl.
I got there and said "Can you take turns? " I don't know why, he accepted. I was all happy and content, I took the bar, I did a series.
The guy went there and put another 10kg on each side. I'm screwed, friend. I don't know if he did it to provoke me, and he put another 10kg on each side, and did it calmly.
I'm not going to lower it, I'm going to go up. I went there and did it with 20kg on each side. And then the son of a bitch put another 10kg on each side.
It weighed 30kg on each side. I looked at my weight, I looked at my reputation, which was nothing, but I believed it was something. "It won't stay like that!
" Imagine Lalá doing a barbell curl with 30kg on each side, with the bar, it was 70kg, it was a W bar. I possibly weighed exactly the weight that was on the bar. Wow, old man.
Impossible. I did. As?
I don't know. I'm going to tell you that today I weigh around 104kg and I don't put 20kg on each side of the bar. Because 20kg on each side for today's Lalá is heavy, so you have an idea of the shit I must have done.
- Congratulations, see, you poop. - Thanks. I evolved, and I always had a certain difficulty developing my arm.
And again, we did back and bicep curls. I did chest and triceps. After a long time, I was already competing, and talking to a coach, he told me the following: "Arms, biceps and triceps, it's not load, it's more technique.
" I looked at it and thought it made some sense. I trained hard and it didn't work. To give you an idea, I trained so hard in beatings that I had pain, and I felt this pain in the bone of my forearm.
What was I doing? I would wrap a band around my entire forearm and train. So you understand how stupid I was - back there.
- You animal! You shit! You see here on the channel today precisely Lalá who went through all this, who today carries a lot of joint pain and understood the best way to train, and that passes it on to you.
So you don't have to blow it up like me. I was curious to know what adjustments he made to your exercise, Lalá. Basically movement technique.
The guy put me to train right, that's all. He made me do the exercise the right way. Why?
As I was previously worried about load, imagine how the exercise turned out. I left anyway, the deal was for extra weight. He said "No, it will reduce the load and make the correct movement.
" That's all he did. I started training this way and noticed a good improvement. Not only does it improve the feeling of a trained muscle, but also in muscle development.
The penny dropped for me, and you will now understand why we insist so much here on the channel about following a perfect execution. Look, if you analyze it, his arm is loose. Anything you place here, if you don't have proper technique, it will move, whether forwards, backwards or sideways.
And with that, it will change the mechanics of the exercise, and it will change what load reaches your muscle. Then you will understand why I talk so much about the idea of force vector dissipation. In other words, everything the coach said I was able to understand in the more theoretical, more scientific part, when I taught a guy who had a PhD in Physics.
I taught him classes, gave him the exercises, and we did vector analysis of the exercise. "The lever here, the vector, the torque. .
. " And he was the one who taught me that. He said "Laércio, when you're in a curl," which is for the elbow to be close to the body, and you who are seeing me from the front, you see that the wrist, the elbow and the shoulder are on the same line, or at least It's meant to be.
So, you only have one vector here, a solely vertical vector. This weight that is pushing downwards will pass this force through my forearm, which is a lever, it will pass through my elbow, which is an axis, and it will generate a giant force in my biceps, purely vertical. But then, you want to put on more weight, you want to take turns being the bully at the gym.
And the first thing that happens is that the elbow that is here does this. When you zoom out, you create a horizontal vector. You have a horizontal vector and a vertical vector.
You dissipate the force vector. Therefore, you take on more load. You are starting to distribute the load on the structure to other muscles.
Then, this progresses to when the trapezius starts to exert force too, because it starts to push the weight upwards, and this progresses to the trunk swing, because it's the same thing, you're doing a swing to push the weight upwards. The biceps, which are good, are working little. It could be working better, but no, I was worried about the load.
What did I start doing? I began to understand that our body is pure physics. Our segments are levers, our joints are axes, and the muscle is here in the middle, overcoming a load and letting it be overcome by a load.
That's why we talk about concentric contraction, when the muscle shortens, and it overcomes the resistance that the weight creates, and eccentric contraction, which is when the muscle lengthens and the weight overcomes the strength of the muscle. Added to this, I started to realize that the area called structural kinesiology is very interesting because what it will do is go one step further than that. Physics says: lever, axis, vector, etc.
What does kinesiology say? The muscle, where it is attached and what movement it provides. So, I started to connect the two things, I started to geek out over the stuff.
I started looking at the exercises and traveling, and in my head, when I look at the exercise, I see the vectors in everything. - Sherlock Holmes? - Yes, Xeroque Homes!
I started looking at an exercise and thinking about how I could make it more intense for that muscle. How can I take this exercise and get even more out of it. In other words, at that moment I was no longer worried about the load, but rather about getting the most out of the exercise for the muscle.
I adjusted a lot of things, I developed a lot of things. For you to see, a bit of nerdiness, before I trained any muscle, at that stage of my life, I would pick up the kinesiology book, and go to the part of the book that talked about that muscle. of biceps: what do the biceps do?
It provides that movement and that movement. What does that mean? When it contracts, it shortens, it creates certain movements in our body.
It's not that when you raise your arm, your biceps contracts. When you think about lifting your arm, your body already understands that the biceps have to shorten. Then, the biceps shorten and your arm lifts.
Do you speak "I'm going to extend my arm," and your body understands "to extend my arm, I have to shorten my triceps. " Then it sends stimulus to the triceps, it shortens, and pulls the bone in your arm and extends the elbow. I read this and went to training to get insights into training, and Lalá's tips, young man, appeared.
Of course, we have lots and lots of exercises, and after a while, this turned into Lalá's Rowing, the famous. . .
F*cking famous, famous! - Lalá's Rowing! - What were you going to say, Lalá?
What can we learn so far? Yes, your muscle needs a load, but it needs a load that is directed towards it. In the midst of this whole issue, and even with this coach, I understood that the bodybuilder, the bodybuilder, or you who just want to look good naked, and I say "only" but it's difficult, what you want at the end of the day is for your muscle grows, not that you lift weights.
And also, I had access to the great phrase that goes like this: The bodybuilder, and understand that you are a bodybuilder in a way, he transforms 1kg into 1 ton, because he makes that 1kg become heavy for the muscle. The powerlifter or strongman, who are the guys who train to lift weights, use techniques to turn 1 ton into 1kg. In other words, they are completely opposite things.
What we do is contract muscle. The idea is to focus on the muscle, making only it work. And of course, stay as far away from injuries as possible.
So far I've learned all of this, I've learned that movement technique is the best thing to follow, and I've learned that you can make some minute changes there, subtle, but which will cause an absurd difference in activation, in results in the muscle. All of this was in the exercise, all of this was in the movement. Things evolved, and then some studies emerged showing that the muscle you train first is the muscle that hypertrophies the most.
In other words, what we did: back and biceps. Who trained first? Back.
Who will develop more? Back. Or, chest and triceps.
Chest trained first, and will develop more. Wait, what if I train my biceps first? In fact, within the Muscle 60D periodization , what you will find is a workout that starts with the arm muscles and then goes to the chest and back muscles.
I know what you're thinking, I'll answer you. The muscle you train first, you develop the most. Why does it develop more?
As you are more rested, you tend to take on more load or do more repetitions, load volume goes up, and this gives you more results. I said, instead of training my biceps afterwards, I'm going to train them first! Another thing in Muscle.
And I'm going to train biceps and triceps together in one day. Instead of training chest and triceps, I'm going to train chest and something else , back and something else, and the arm, I'm going to put the two together. At that time, I saw Waldemar Guimarães saying that it was really cool to do biceps and triceps training because it maintained plasma volume in the arm and this favored hypertrophy.
The idea of doing a muscle, arm, biceps, triceps first and not disturbing your chest training or your back training, because that's it, if you do biceps first and then do back, what will happen? Your back training will be affected, because the biceps are tired and most of the time people train their backs and already feel their arms more. Remada do Lalá is there to resolve this issue.
But can you imagine training your arm even before? It's simple to resolve. You train your biceps and chest, because the chest doesn't need the biceps, and the triceps, which is what the chest needs, will be fine, you didn't do anything for it.
On the day you train triceps, you do triceps and then triceps, the back, because the back largely uses the biceps to help, a muscle that we call a synergist. And then you can say: "Lalá, wait, but if I train biceps and chest one day, the next day I'll need to do triceps and back, it's going to be a mess. " I know it can.
If you don't know how to move In Paranauenses, it might be good and it might not be good. That's why I'm going to recommend the Muscle 60D. Go there, the program is set up, I created it, and you will get a spreadsheet that I prefer to develop the arm further.
Why? Wow, the vast majority of people want to develop their arms more. The link is below for you to see, go take a look.
Cool, so I started analyzing and making changes to my training setup. This started to generate a very big result. You need to start thinking strategically , not just doing A/B/C, bro.
What do you want in your physique? This all leads us now to the number of sets you will do in each exercise. We are now starting to open a new discussion that I want you to see in this video.
In fact, it's a video from our new channel, a cuts channel. One thing I ask of you: go and subscribe to this channel. The video is excellent, it will fit, and you will give us some morals.
Sign up there.
