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Bigger biceps at the top of your Christmas list?
This is the video that you have waited for all year.
[Music Intro]
Merry Christmas.Happy Hanukkah, Happy Kwanzaa.
Whatever you are celebrating, this is the time of year that we generally get and give
gifts.
I wanted to give you guys a gift at the end of the year, not only to thank you guys for
watching all year long, but to give you one of the things that you want so badly.
You all wrote in, How do I get big biceps?
Well I think back to when I was a kid, I would always look forward to that big gift.
The one thing that I wanted for months at a time, and I couldn't wait to get it on Christmas
morning.
But then I started to have appreciation for things that came smaller in my stocking.
My grandmother came and put the lottery scratch-offs in my stocking.
I soon realized that for something very little, you can get a very big reward.
One time I won, I think it was, 1000 dollars.
It was life-changing to me at the time.
So I became really infatuated with the smaller things.
What we have to do is see what we can apply that to working out.
Again, I think we tend to look at the big thing: the new workout.
What is the new bicep workout that I can do to add inches to my arm?
And then we often overlook what could be the smaller component, which is performing exercises
That are specifically geared to targeting the biceps the way that they are meant to
work.
So with that being said I wanted to show you an exercise here that will target our biceps
in the anatomical way that they work and function.
We know that for the bicep to work, it is going to flex the elbow.
That is the one thing we know, OK?
The next thing we know, and we can test this right now ourselves, if you hold your arm
out straight and you just turn your wrists, you can see right here how you get movement
at the bicep.
So we also know that it supinates, or turns, the wrist up.
The last thing it does, is it actually flexes the shoulder.
The long head of the biceps--there is 2 parts to the biceps, that is why i is called bi-ceps,
is going to actually flex the shoulder.
OK? So if we don't have any kind of flexion here focusing on this part of the shoulder
into our biceps exercise, then we are overlooking one major component of what the biceps does.
Sometimes again like the stocking stuffers, let's see if we can focus on how that muscle
actually work.
We can get better results without worrying about a whole new bicep workout, just by doing
better exercises and doing them the right way.
So what I do, I come up with an exercise here.
We are going to get down low.
Now I am going to show you, too, how you can do this with a pull-up bar and your bands.
We are going to get down low, and at this point you can see the bicep--the shoulder--is
already flexed.
We know that if we turn the wrist, we have that supination component going on.
And we obviously know that as we flex the elbow, we are going to get that part of the
biceps too.
Right, That function of the biceps.
So if we start out here, as we come forward we are going to externally rotate the hands,
supinate the wrists.
Flex the elbow and move the hands behind the body, because that is going to flex the shoulder
even more.
OK. At the very top it would look like that.
I can tell you right here, it is a pretty intense contraction of the bicep.
OK here turn it, flex it behind you.
Turn the wrist, flex, and then turn it behind you.
OK? Just like that.
Now how do I do that on a pull-up bar?
Very easy, I just come over here, I have a band tubing wrapped around the top of a pull-up
bar.
Lean back, same deal: down, turn and twist.
Just like that.
I don't know what you want to call it, but I would call it a Move to Bigger Biceps.
Now what does all this illustrate once again, is that don't always focus so much on the
new bicep workout that you are going to do.
Instead focus on learning some exercises that really target the bicep and the way it is
meant to be trained.
And that is what Athlean-X is all about.
Athlean-X is a complete training system that not only gives you the way to do these things,
based again on my physical therapy background.
Based on physiology but it also puts it altogether in a workout program that doesn't make you
have to choose one or the other.
So you don't have to choose the new workout or doing exercises properly because the Athlean-X
program gives you both.
It gives you a 90 day workout and all the types of exercises that work the muscles the
way they were meant to be trained.
If you want to look like an athlete, you have to train like athlete.
This is what Athlean-X is all about.
Here we are, my gift to you: bigger biceps.
You can cross that off your list guys.
Start training like this and using the Athlean-X system, and you will be getting yours as well.
Back here one more time in 2011.
Another Athlean-X workout coming at you next week.
Getting ready for New Years Eve.
Fast-forwarding ourselves into the best year ever 2012.
I will see you guys next week.
Merry Christmas.