The BEST Exercises for Each Muscle – Mike Israetel

hard long um yes yes yes yes yes like take I'll take them all God damn it not in the same session the the stimulus is just wild you know the guy's doing this [ __ ] one arm [ __ ] like just to he and I'm like why don't you go higher and why you use more weight they're like this and you're like I don't I don't know what you feel at all I don't think my hips or my dick coming out I don't know oh my God bro that extra 3 in let me tell

you all right it's so big it's so big you probably getting [ __ ] right now big homie you feel me into which you take the uh proximal Edge skulls incline variation you can do eyes nose uh mouth chin throat moving to uh glutes oh yeah which exercises do you think for body parts let's start with uh start on bottom crafts exercises that people should definitely try or exercise that you recommend most often C run out the most exciting I guess Cav are out the most exciting uh any kind of straight leg calf raise that

unloads your spying is probably pretty good so get on the Belt squat if you have one go step off the ledge unrack the weight get the belt going and uh go down really low off the ledge hold for two seconds come up about halfway until it feels easier and then go back down and I would do that like my rep style or very short rest breaks I did that yesterday and like I'm not going to be able to walk most of the rest of the day just like insane soreness for calvs so I say that's

a good idea if you've been doing seated calf races with a bent leg I think you're just you're going to get the first calf gains of your life doing this sort of thing uh what's next hamstrings mhm um a properly executed stiffle a deadlift is a very rare thing and um good morning as well same movement really it's just at the bar here or here um because a lot of people will do them and they round their back which um unlocks the hips takes the tension off the hamstrings they don't go sufficiently low uh so

I would say very good well executed stuff like a deadlift can basically mean that with two or three sets per hamstring workout you can get all the stimulus you need which is really cool for quadriceps let's talk what about lcro do you think it's necessary to keep lcro movement in there for the short out of the bicep sorus for example So like um for beginners and immediates absolutely not because no one's going to be able to tell neither are you you can always start leg curling later in your career and just get like awesome gains

for the first time ever um if you want complete muscular development and someone you're going to be stepping on stage and time is a thing you can afford I would say like uh yes it's a very good idea to do some kind of leg curl what I typically do is if I train hamstrings twice a week um I will do one day where I do hinges and one day where I do curls and I think it just checks both boxes really well uh I would say not the best idea to miss out on either one

of those unless you're time constrained and then just do whichever one fits all of your other goals and preferences better so if you're like a strength trainer and you want big deadlift and stuff I just say least probably not uh important for you to be doing many light curls but if you're a person who just only cares about Aesthetics and but you don't have a ton of time then I would say mostly leg curls versus hinges are better because they are better stimulus to fatigue ratio in many cases at least the total systemic and actual

fatigue is quite low they don't take as much time to do and they technically probably contribute to a more complete development of your hamstring U especially if you do them in a lengthened position like a seated leg curl with your chest prop forward and stuff like that yeah for quats earlier you already mentioned typically higher rep very deep type squat movements is fave yeah fave I would say one of my all-time faves nowadays is um um a really good belt squat a good belt squat where you come down all the way and sit for like

two seconds at the bottom and you come up two-thirds of the way and come right back down slowly do a my style so you go very close to failure lock out your knees breathe for three or 4 seconds maybe five or 10 and then hit it again and again and again do like three rounds of that like I it's actually possible to get a very good workout for many people with one set like that um and I think it's uh the axial fatigue is non-existent because the weight attaches at your hips the systemic fatigue is

quite low because it really just kind of is almost only quads at that point especially if you sit in such a way that it glutes but if you sit with your knees going way over your toes it also doesn't do your glutes much uh a little bit but not a ton um also your glutes leverage against your hips which leverage to your spine so if there's a part of your squat where you going like this glutes are involved but if the belt is low on your hips like glutes don't even really do much for that

it could be all quads or or most quads definitely some glutes so uh I would say BT squats are are like a a huge unlock that I didn't used to do them because I kind of thought they sucked but when I friend of mine recommended that I do them in a certain way I tried it was really good I iterated on that and I improved it in my own way and I was like okay this is the best quad exercise pound-for-pound stimulus to fatigue ratio that I found for myself in a long long time so

what about apps is there even an exercise that you think most people should do for their apps I don't even know if most people should training their abs so it really just depends on what they want um I like abdominal exercises like I like my women hard painful long um so which exercise would it be uh I like my ab exercises to be based on the same principles as all other exercises I want them to be a relatively full range of motion with a very long uh lengthen component I want them to be loadable and

I want them to progress and I want them to be repeatable in a certain fashion so I think actually a well-designed abdominal crunch machine with a selector stack is probably one of the best ab exercises you could do you could also hold weights and do like an inverted bench uh 45 degree invert bench those are quite good um v-ups are decent um rollouts AB wheel rollouts are phenomenal though they do tax your tricep long head and your lasts significantly not a big deal but like if you're sore everywhere you're like H it's just like it's

a difficult exercise systemically but uh that ability to have the longest um length concomitantly present the biggest tension is huge um AB rollouts are a little bit difficult to progress that will say if you can do with what I consider very good technique 20 AB rollouts you're like I don't know we could run you over with a truck and your abs would be fine but um so there you don't really need external load in most cases but i' say a good resistance profile crunch machine where you really open up and you really crunch down you

really controlly Centric and you really crunch down I mean I think that's really really hard to beat um I just like planks and all this [ __ ] [ __ ] I just think it's such a godd damn waste of time for physique and strength people in most cases yeah I like the um having the cable attachments with the Rope putting it over your uh shoulders and then like a bosu ball or any type of ball that you can really crunch over get motion and use the cable stack because you can do that almost any

gym and app good app machines are quite a rarity quite a RAR gyms what do you do with your feet just put them on the ground if you get if you get the the right angles it usually works up to pretty high weights okay uh but after body weight yeah you're you would need some uh something to put your feet firmly in place yeah I have uh quite strong abs and I have very short legs so I just flip backwards right uh but if you get a bench and put your feet under or a couple

plates then that can be an excellent exercise for pretty much everybody yeah for most people I think um if you you dip yourself way to the front of the the ball The Leverage uh is usually all right up to around body weight after that you do start flipping over a lot sure all right moving to uh glutes oh yeah best booty Builder I mean front foot um elevated Smith machine lunges are just really difficult to beat from an experiential perspective when like you can get ioms from them inst instantaneous onset muscle so I you do

on set per leg you're like oh I'm going to cramp if I move I had to lay down or some [ __ ] so it just blast you think is up with that by the way the insane level of soreness that you get in the glue ham tie in with those types of exercises I think it's because most people just don't do them with a high enough volume frequency to get used to them I think it's just a repeated B effect it's specifically the location right it's like very like glute H Tian is that the

case I I don't know for me it's just the whole glute right for me I get like the insane also like the standard bodybuilding lore there's not really a glut Hand high in muscle right it's just gluten no yeah correct well I will say um you know we do have some data to support the idea that longer uh length tension does hypertrophy dist more and that's distal part of the glute and that's that's kind of what it is so I'd say that's probably something to do with it but you know like hip thrusts are fine

um hip thrusts suffer from a few theoretical problems a few practical problems so um you know like one is that you have to load a fuckload of weight onto a bar another one is that um you uh the force curve is just backwards um it's also an isolation exercise so you're just like training glutes by themselves which is fine if that's what you want but a lot of times like why not train other stuff too front foot elevated Smith machine lunges train your quads quite well they train your adductors really well and they train your

glutes into the moon they train your cardio and your ball sack really well too cuz [ __ ] that exercise sucks and it's embarrassing because you're on the Smith machine with like tens on each side and everyone's like what the hell's wrong with that guy's legs are huge why is he so weak you're like you try this [ __ ] I usually do it after quads so my quads are cooked anyway so it really is just TS on a side it's kind of embarrassing but what do you think is wrong with the force CF on

a pressed um it is very difficult at the top and at the bottom anyone can lift like 8,000 lb Y and so I mean best contrs might argue that you get probably the highest active mechanical tension in the glutes at the top so maybe it's a good thing you already too much probably I mean like if the force curve was half as extreme that might be the thing also like active mechanical tension is nice passive mechanical tension also grows muscle also lengthen tension is so dominant now that it's difficult to say like how much active

tension at the top can counter that some but is it not balance a thing I'll say this is where I'm like just currently pretty much by myself in the evidencebased community with my [ __ ] proxies like pump and sorness and [ __ ] [ __ ] like that I I do think I still going to win that debate in the end sometime uh the pump literature has been very good to me recently it correlates quite well with growth but we'll see how that ends up um but I say like if I do five sets

of hip thrusts I get a decent pump I get a little bit sore and it's novel haven't done it before I'm like okay this Exercise Works like imagine doing five sets per leg of front foot elevat lunges for the first time like you won't come back to the gym the raw stimulus magnitude is just incomparable and so I I'd say hip throats are very very excellent by the best isolation exercise for glutes or near isolation exercise and a lot of people like yeah like competitive uh aspirations or they already did enough squats they don't want

their legs any bigger but they want bigger glutes man hip thrust are just very difficult to beat there variety ways to rig them whoever makes the following machine first is going to make I think a substantial amount of money just make a cam leveraged hip thrust machine that makes it very difficult at the bottom very easy at the top I will [ __ ] buy one and I will talk about it on the internet and you will sell lots of them it's just obvious at this point and no one's done it yet so I would

say that is a very very good way to go and you don't even have to have some kind of magical construction design you just have a lever system that's angled properly at the beginning and that's it so the barbell hip thrust is just it just Le so much to be desired and if I have to put six plates onto something that's on the ground and it's not a deadlift I'm just not doing it yeah a lot of people have that it's not time efficient oh my God what about uh erector spy you think squats and

deadlifts that's all you need you do isolation work for them I mean like uh depends on for what uh if you want bodybuilding yeah absolutely like there's probably no reason to train your Erectors for bodybuilding um uh I was see for overall health I'm increasingly more and more led to believe that Dynamic movements for almost every joint are a good idea for preventative measures and for injury prevention for overall robustness so I love to do flexion rows of various forms cable flexion row dumbbell barbell and that's where you actually Bend at the spine ever since

I started doing that like my spinal Health back Health has just been like amazing and I do like combat Sport and so on my back is always in very precarious positions the thing is if you're very very strong just with a locked in posture and someone unlocks you or you bend down to pick up a cup and you pull something in your back cuz you're never in spinal flexion that used to happen to me all the time I was a decent powerlifter and it still happened to me all the time so I think some spinal

flexion and extension is just a good thing um and for hypertrophy for physique like rarely I have really cool like gnarly gigantic spinal directors so I kind of don't want to lose them and sometimes want to make them bigger just because it's sweet look so for Vibes yeah you can do those but I think having a spinal erector dedicated like uh back extensions yeah back extensions are just like just not a good exercise for so many [ __ ] reasons um not loadable very heavily unless you get the barbell out then you end up hitting

the support like [ __ ] this um the force curves all wrong because it's very easy at the bottom very tough at the top um so on and so forth so I think uh and also like why not train the rest of your back while doing it so I just say just do a row with the back extension and there's a flexion row um uh I do love the way cable rows feel uh with the full flexion because actually when you're fully flexed at the bottom of a cable Row the angle of pull for your

lats is even better and so it ends up being just like one of the best allaround back exercises that you can do um so I would say that's just not very important if you're doing bent rows and you're doing stiff leg deadlifts and stuff I think you're totally good to go in squats your Erectors are going to be big and strong if you have struggled with some back stuff before I would say starting very light High rep and moving up slowly in weight for flexion rows of various kinds or just like or Jefferson curls is

just like one of the best things you can do for your back all right what about lats uh one arm Cross by no I'm kidding uh so for lats um man I every single time I get away from it every single time I come back to it just good old pull-ups with any grip so good man they're so goddamn good whether you want to do them body weight whether you want to do them weighted I would say get your chin to the bar roughly and then especially in the bottom 2/3 really milk that Ecentric and

and you're not going to be able to do that many reps it's kind of embarrassing but you like every time I just cannot beat the Doms I get and the pumps I get from pull-ups with any other back exercise I've tried them all Nothing Compares assisted pull-ups are awesome but regular pull-ups man there's something special about them and so like that's just for me uh some people do them pull-ups or chinups any grip I do not I I never use the word chin up ever I'm not upset but you used it I'm a little upset

umen is like guess a chin up this way pull up this way yeah it was just like the exercise to me is called pull-up you pull yourself up correct I could even say it's just called a chin-up um and then it's a various grips because there's neutral grip overhand grip wide grip underhand and so on and so forth uh there's also like 45 angle grip which feels quite nice for many people so I would say like there's just no wrong answer on grips it's whatever feels nice to you and a lot of the right answer

is is variation you know like if someone's like hey like do you like you know blonde girls or brets or blah BL blah You' be like yes yes yes yes yes like take I'll take them all God damn it not on the same session because you tend to get upset at each other if they're in the same bed what about uh rear delts you doing wor your back training do you need to isolate them yeah you need to isolate them if your rear ads are lagging and um you can do some rear Ad work uh

that's quite good I would actually say one of my favorite exercises for rear delts is the Smith machine you could do this with a barbell too in Iraq the Smith machine inverted row so you get the Smith machine you plank your body and you pull yourself and um pulling height can be here it can be here it can be here it can be here uh somewhere between here and here is where most people will find especially if they bring their arms back dude I get a [ __ ] rear delt pump from that I almost

never get a rear do pump from anything also you get a a deep tension high tension at the stretch easier at the contraction because the angle improves for you vectors get easier and so it's actually like a really good Force curve it also beefs up the rest of your upper back which is dope um just spending all of your time on like just rear delts is kind of weird um it's fine then you know crossbody rear Del cable stuff is excellent um I hate the rear Del machine it almost does nothing for me at all

you end up just it ends up being a back exercise I would just prefer to do the elbows elbows up and out face pulls against a barbell The Leverage Advantage you know the TRX you know what that is the TRX bands those are actually excellent for it because again they they incorporate leverage advantage and with them you can start low and pull high or start high and pull low whichever way hits your adults better I think that's an excellent exercise what I generally say to people is I almost always treat rear ads like I treat

front ads I almost never train front ads on purpose I almost never train rear adults on purpose because if you do proper full range emotion back training bro if you look at an anatomy book and you look at any back exercise pull-ups tell me rear do if you had a tear like a [ __ ] evulsion in your rear delt you could do pull-ups no [ __ ] way it'd be the most painful thing in the world oh it looks like they contribute a very large fraction of the force and somehow people just forget right

like like this like hold on a sec what what is the function as part of the do this and this and so you're doing like 18 sets of rear delts anyway all the time if you need extra dope but what I like to do is for my shoulder volume all of my shoulder volume almost all of it I L extra on the side delt because the side delt doesn't get much from pushing and pulling and that and also the side delt has by far the most visual appeal like if you have big rear delts like

yeah looks cool if you have big big front delts will look strong if you have big side delts like you probably getting [ __ ] right now big homie you feel me you can't betat the [ __ ] away man it just keeps following you everywhere yeah it's funny even for Reep there's research that compound exercises which anything that pulls the elbow back will train the rear adts are just as effective as older standard rehab type external rotation and stuff I didn't even don't even get me started on that [ __ ] what about traps

do you uh isolate those more on an as needed basis I almost never isolate them I went through a phase where for like a year a half I isolated traps and they got bigger which ones uh middle lower upper upper um so because like so the way I row with all the low angle rowing like mid traps are just not a problem um and so uh lower traps definitely not a problem upper traps could use more work but honestly like the way um if you do a lot of side delt training especially with dumbbells and

machines and crossbody I mean like your traps are working you actively shrug no but what I do is I try to focus on completing the movement with good execution and I try to focus to make sure that I can feel it in my side belts that the you know like the elbow up que like pulling with your side belts but I never ever ever try to deemphasize my traps and I think that's a critical problem that many people run into because the overall neural drive you can get into a muscle or uh is going to

be limited by your bandwidth mentally of doing 50 other things and be like okay sh do your laterals focus on your ad delts or okay focus on not using your traps okay focus on your 2017 tax returns think of all that and what was your first girlfriend's favorite food You' be like I don't even the [ __ ] I'm doing anymore you're not going to get high neural drive so what I usually tell people is focus on your side adults and side adult training your traps won't take over they will contribute like they're [ __

] supposed to like when you have people squat do you tell them focus on your quads or do you tell them don't focus on your glutes I didn't even know how the [ __ ] to do that how do you not focus on something it's [ __ ] insane and it's a big problem because you end up like using 5 kilos instead of 10 kilos and then you end up just like oh like [ __ ] you know the guy's doing this [ __ ] one arm [ __ ] like just to he and I'm

like why don't you go higher and why don't you use more weight and like [ __ ] my traps take over and I look at their physique I'm like what traps [ __ ] you don't even have any goddamn traps and here's a really good news if you are working on your biggest side dos that you can and you train them normally your traps will get almost as big or bigger than you've even wanted and that's aming you never have to train your traps I've literally seen man in the gym guys that are trying to

isolate their dels like with all this crazy [ __ ] to get the traps out and then they do shrugs later and I'm just like did you misunderstand how like it just baffles the baffles me yep in general I think there's a myth in bodybuilding circles that if you get more activity in one muscle group it must come at the expense of another and research very clearly shows that's not the case opposite in often cases like really strong triceps can push your pecs to go to limits they wouldn't be able to before because like you

can get the concentric up with more triceps than you were supposed to and then the Ecentric all pecs and your pe's like dude I I can't even do this anymore you can really push a muscle super hard do some people have a mind muscle connection problem with a certain muscle yes but don't worry about the other muscles literally don't think about the other muscles think about your pecs don't wor about what your triceps are doing think about you pushing through your pecs then you might get a little bit of better ass salt but like the

whole this other thing's taking over usually it means you need to focus more on the muscle here's another thing it means your Technique might use some work you imagine someone doing very close grip bench and be like dude just feel it in my triceps like well no [ __ ] [ __ ] wh your grip a little bit some people like oh I'm just getting catty I don't I don't want to be all negative but some people like will talk about mind muscle connection and feeling a muscle and you'll watch them do an exercise and

they're doing this [ __ ] and you're like dude shut up what are you doing like if you ever seen Jared feather train you train like Jared you get to talk about my muscle connection to your blue in the face if you don't train like that at least start training in a way that externally I can tell you're like trying to do something organized like guys would be like man I can't I don't really feel my back and rows and you watch them do rows and they're like this and you're like I don't I don't

know what you feel at all I don't feel my hips or my dick coming out I don't know by the way do you like my content then you'll love my online PT certification course instead of spending 10 years sifting through misinformation and being confused by all the contradictory information on YouTube in less than one year you'll learn absolutely everything you need to know to transform your physique and if you're a pro the results of your clients my research team and I have compiled quite literally all available information on muscle growth fat loss strength development and

health sciences into a practical take-home messages to take your physique to the next level and we teach the methods that we ourselves actually use as coaches with our clients mananging from jop to professional bodybuilders you'll also get a PT toolkit with calculators case studies how-to guides an exercise library and discounts to our partners products and services of course you shouldn't take my word for it check out the reviews of our former students in the link below to my knowledge we have the highest student satisfaction scores in the market okay back to the video speaking of

uh triceps and pecs what are your favorite exercises for those so for the pecs this is like um an exercise most people won't run into but um cambered bar bench presses are just like goated beyond recognition for the extra range motion oh my God bro the P extra 3 in let me telling you all right uh it's so big it's so big but about the bench press now say it again we're talking about the bench press now oh for sure this is I there's nothing big in my life I would ever say about uh it's

now three and a half inches uh the the stimulus is just wild because like on all the technical grounds like it's a very stable movement it's a very loadable movement and it's a very um Mo it's a move that's easy to replicate technique wise and all of a sudden it's a three inches extra insanely difficulty Centric it just blows your packs into the moon so I'd say that's great I would say properly executed incline dumbbell presses into which you take the uh proximal edge of the dumbbell and you touch it to the proximal edge of

your bicep or the distal edge of your front belt make sure you hear that correctly I am talking about touching the dumbbell like three inches deeper than your pecs cuz guys do dumo press and they stop here or sometimes they don't even touch their pecs and I'm like every time we have someone on RP we're training in CL dumbbells we're like watch this we teach them the technique and after one set they're like oh hold holy [ __ ] my chest like yeah that's that's like pretty straightforward so those are good exercises deficit push-ups are

amazing um for some folks that want overall chest development and respond well a slightly Lean Forward dips are actually quite good um I love bench presses I think bench presses are amazing for the chest and almost everyone not everyone some people don't like them and I totally get it almost everyone that doesn't like the bench uh or incline press for PEX is almost always doing it wrong like they're not archering they're not retracting they're not controlling Ecentric they're not pausing of course your [ __ ] shoulders hurt um but I think some of those core

movements are just really tough to be a good press machine is excellent uh one that allows you to go really deep like um an Atlantis machine and things a lot of you've been around the world training you ever trained on techno gy equipment mhm yeah is there a way we can get the United Nations to like cease and assist like techno gy from like spreading their equipment all around the world now there's a few manufacturers that are extremely popular for no reason that to me that seems related to the quality of the equipment like forkers

are terrible terrible the motion is not good they just don't fit well the movement feels like a little bit awkward yes it's like uh I've done some of their like laat pull down stuff and I'm like I've never been able to feel elbow pain in laat pull down until now and no lat pump like how how did you guys do it yeah they have some okay they have some okay machines but um that's one hell of a compliment yeah what about trips you need isolation work yeah yeah like if you want the biggest triceps you

are it would behoove you to do isolation work MH um what type push Downs so I love Skull Crushers uh the uh barbell or smith machine or inverted skull crusher all to me the same class of movement are amazing because they have almost the perfect Force curve um especially if you do inverted Skull Crushers because they're easier at the top way harder at the bottom uh and uh just by leverage so I think Skull Crushers are excellent I think most people who say they don't get a lot out of Skull Crushers or their elbows hurt

are doing the movement in a way that's not good for their body and they experiment with different things Skull Crushers uh to me um it it begins so there's a spectrum from close grip bench all the way to overhead behind the neck extension it's a full spectrum so you can do incline skulls you can do skulls to a bench behind you you can do skulls to your uh uh actual skull you can do Eyes Nose uh mouth chin throat that's actually one of the best exercises I've ever taught anyone my arms are slightly too big

to do it at this point but can you guys see that's right that's right you heard um if you can do this it's unbelievable get a spotter but do Skull Crushers so unlock at your um elbows I would you generally generally do a false grip because it seems to be easier on the shoulder or elbows in my experience unlock and then in basically a straight line come down to where you gently touch like open your chin gently touch and pause for one second with the barbell touching your throat it's a deficit meow it [ __

] people so bad and it's just it's just going to annihilate you and like that class of movement deep Skull Crushers amazing push Downs are awesome I don't like rope push Downs because like they emphasize the contraction which is the least useful part of the movement and the stretch is kind of always like um if you do push Downs I do like people to do the Jared feather technique where they stay upright and as they bring the bar up they pull their elbows back to get a a deep stretch I don't like push Downs out

front they're cool people are like yeah [ __ ] long head like yeah dope there's like 18 other ways to train your long head um one of them is just all back movements train your long head quite well all pulling movements the other thing is overhead work um I don't do overhead work for my triceps anymore mostly because um I just got big enough to where like you you almost never see like like National level guys and pro level guys doing overhead behind the extensions you're like is it just a bro thing and the reality

is they just can't put their arms there anymore like it just doesn't work um I used to do them for a long time literally just too big there's too much stuff in the way I did them for a very long time some of the very flexible guys can do it and it's always a beautiful thing unfortunately it's not the cards for me but I did them for years I did them with a straight bar I did them with Easy Bar Easy Bar standing overhead extensions where you focus on your elbows can actually flare any way

you want it's a decent queue to flare them forward at least on the way down make sure your elbow is pushed really far ahead of you so it's like in a squat uh you don't want to squat back and down for your quads you want to squat forward and down and so in an overhead extension you actually want your elbows to move forward as you come down as opposed to back now back works great too that if you move them forward and down you actually get the peak tension exactly at the uh Peak stretch and

keep them nice and close like sets of 15 to 20 Easy Bar uh just Annihilation it's an amazing exercise [ __ ] your long head up [ __ ] every head up uh so overhead extensions with cables with barbells um with easy bars are awesome so we have uh skull variations push down so actually to use the better anatomical procedure push Downs skulls incline variation and overhead I would do some combination of all those rotated through the years and I would say for most people for full development have some kind of movement that's either a

push down or a skull one part of the week for triceps or a few of the days and then one or a few of the days have some kind of overhead movement that you do and I think it really squares away everything um dips are excellent but dips are one of those things like um like in the RP hypertrophy app we have dips as a tricep exercise but there's some Nuance there well because it does hit your chest it's kind of like oh it's kind of more 5050 there are ways if you plank your body

very vertical and when you're dipping instead of taking your shoulders and putting them really far forward which is more chest it you actually this is really difficult you break and then you let your elbow slide back but keeping upright it ends up making like this arm angle at the bottom and it's [ __ ] brutal you're like oh I can do 10 dips like everyone's looking at you at the gym like this guy's an idiot um Regular dips you could put 225 on and go for forever those kinds of dips where you really extend your

elbow out phenomenal for triceps what I like to do is for many people who get quite strong do like five sets of overhead extensions or push Downs or skulls and then go do four or five sets of dips holy [ __ ] like you're going to do sets of five to 10 dips and every set is going to be like your muscles are just burning alive and it's all really good and then finally the muscle that old Bros have been waiting for the guns biceps we did chest already didn't we I'm an idiot uh the

biceps so like at this point I've become like a trillionaire spoiled bicep exercise Enthusiast to where like if you pick me up in a Mercedes and it's not a Rolls-Royce I'm like oh I'm I'm sorry sir I'm waiting for my vehicle and you're like I am the vehicle I'm like no there's been a misunder standing i' never set my foot in one of these Gody Mercedes so like barbell curls and [ __ ] cable curls like they [ __ ] they're dope and they they work they're effective so they're great feel free to use them

but once you've tasted the nectar of incline curls with a very deep incline lying curls um on a bench or one probably my favorite all-time bicep exercise I'm not saying it's the best just I love it um free motion behind the back curls we really basing curls but with two arms at a time and and um just basically like the attachments you step forward and you get the supports to basically be orthogonal to you here so that the the cable is pulling back exactly at the bottom here you go really far behind your back I

actually did the line curls yesterday my biceps are Sor as [ __ ] um and you pull really far back and then you come up and curl at the very top here it's super easy which is exactly what you want and you can back up rest for a second keep going with mys easy to set up easy to warm up for I mean it's just like God's exercise for biceps and it [ __ ] looks lame but God damn does It screw you up in the best possible way and because it pulls your elbows back

for you and everything it's actually I think amazing for shoulder health and elbow health because it really stretches the dog [ __ ] and everything so that if you don't have one of those freemotion machines I would say doing uh dumbbell curl so lay down on a bench and then take dumbbells come out here go all the way and up and down phenomenal because the lengthened situation is amazing the uh stretch situ ation is amazing and all of a sudden it's just a great movement and very easy to do myups with it's not systemically fatiguing

that's another thing you lie down and do bicep curls you you can do that till you blew in the face like when you get strong enough standing barbell curls are kind of annoying because like I don't know do you get like I get my back gets tired from doing standing barbell curls pretty heavy I'm just like uh yeah I'm not a big fan of barbell curls in general for which is a backwards Force curve for hypertrophy so you don't get full range of motion you can if you push your elbows forwards it's a little bit

better but then you actually do feel your core a lot with heavy weights yes yes Jared does that the Jerry curl like that but also like yes you're now you get the length and tension but you're no longer getting the stretch because you're actually getting less stretch and so it's kind of like you can you can you can rig curls to be good uh or you can do lineon curls or behind the back curls and just get like amazing results yeah my gu everyone a