When I want to learn about something, I like to attack it from all angles. And when we analyze a specific muscle group, we end up learning about way more than the specific muscle group.

 

Editor’s Note: This video was originally produced for Arnold Schwarzenegger and published on Schwarzenegger.com on 2/25/2014.

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  • ITStephen13

    Do you recommend doing a dedicated bicep workout or just a few exercises with your back workout? I tend to go between a Push/Pull/Leg cycle and doing each body part individually depending on what week it is.

    • BandanaTraining

      @itstephen13:disqus – Both are solid options, but I wouldn’t change up your routine every week. I find 4-5 weeks per mess-phase to be ideal.

  • Tyler Carney

    Get to da CHOPPAH!!

    • BandanaTraining

      PUT DAT COOKIE DOWN, NAW.

      • Tyler Carney

        I’M A COP YOU EEDEEOT.

  • Steve

    Good stuff dude

    • BandanaTraining

      Thanks Steve. Appreciate you watching.

  • GsMum

    I want that workout ๐Ÿ™‚ Pretty please – from England…

    • BandanaTraining

      It always helps to ask nicely. =)

  • Dom

    What do you think about Charles Poliquin’s Arm Routine (http://www.onewhey.ca/cp24weekarmroutine.pdf)?
    Would doing this 3x a week, combined with a day for chest/back/shoulders and a day for legs be too much?

    • BandanaTraining

      #PageNotFound

      • Dom

        The link included )? which it shouldn’t of course ๐Ÿ˜‰

        Here it is:

        http://www.onewhey.ca/cp24weekarmroutine.pdf

      • Dom

        The link included )? Which it shouldn’t of course ๐Ÿ˜‰

        Here you go :

        http://www.onewhey.ca/cp24weekarmroutine.pdf

      • Dom

        The link included )? Which it shouldn’t of course ๐Ÿ˜‰

        Here you go:

        http://www.onewhey.ca/cp24weekarmroutine.pdf

        (Don’t know why it posted 3 times)

        • BandanaTraining

          That’s a butt ton of arm-specific volume. If your arms are seriously lagging and you want to get ’em up to speed, you might consider it for a meso-phase, but overall, I’d tend towards a more balanced routine. (This also must be uber old, because Charles hasn’t written tempo like that since before I was alive.)

  • Steep&Deep

    Bring on the Brutal 30

    • BandanaTraining

      Brutal 30. Good name. Strong name.

  • Nick Earl Rezny

    I wanna see this workout!

    • BandanaTraining

      It’s crushing. Rest period: 0s

      • Fred

        0s? Shortest evah.

  • Matt

    Thanks for the knowledge Rob. ROCKIN’ as always.

    • BandanaTraining

      Good stuff. Thanks @disqus_mWg2t02gom:disqus.

  • Nick Earl Rezny

    If this doesn’t get 100 comments how can I access your bicep program Rob?

    • BandanaTraining

      Why such pessimism, my friend?

      • Berty

        We will get there! Badass biceps comin up…

        • BandanaTraining

          Ats the spirit @disqus_aRSxnx3m8U:disqus

  • Alex

    Badass stuff. Lookin forward to the burn.

    • BandanaTraining

      It’s so deep.

  • GPPNeil

    Like your stuff man. I like you. It’s great. You’re great. ((Bro hug)).

    I’m also a purest. I find it more helpful to use correct anatomical terms, so I’m just throwing this out there. Not by way of critique. Just in case someone becomes confused by your most excellent video – which obviously took a long time to put together, and which I appreciate immensely.

    At the first part of your video you said, “The biceps is comprised of 3 major muscles.” I get what you were trying to say here. It seems you were trying to say – elbow flexion can be accomplished by the application of 3 different major muscles. The biceps is the correct anatomical term for the name of ONE of those 3 major muscles that we use to bend our arms at the elbow joint. It, in and of itself, is not comprised of any other major muscles.

    After that, you killed it – BALLS DEEP, man.

    • BandanaTraining

      Thanks for the clarification @GPPNeil. You bring up an excellent point. Colloquially, it’s common to (mistakenly) use the term “biceps” in a broader context, while anatomically that is incorrect. The only legit “biceps” is the “biceps brachii” unless we want to throw in the “biceps femurs” but now we’re just getting crazy. Oh oh. I’ve got one too. “Biceps” is both the singular and plural interpretation. Most people think that one “biceps” is a “bicep” but it’s NOT. It’s a “biceps.” Crazy, right? Anyway. Great point, well made. Thanks for sharing.

  • Dillon

    Does it count if I comment 100 times by myself?

    • BandanaTraining

      No.

  • Dillon

    I’m just curious to see what that workout is ๐Ÿ™‚

    • BandanaTraining

      The workout is legit. I promise.

  • Dillon

    27!

  • Mikey

    Great post. Gonna apply it tonight!

    • BandanaTraining

      Lovely. Thanks for watching Mikey.

  • Daniel

    Awesome video dude! I love your posts and videos. Usually i get bored looking at videos like these, but you kept me interested all the time. Keep it up! (bro-hug)

    • BandanaTraining

      I appreciate you saying that Daniel. Nothing wrong with having a good time while we get shredded, right?

  • Berty

    Looking forward to seeing the actual workout. Always good to refresh the basics. Thanks bruh.

    • BandanaTraining

      #Church. Thanks for watching.

  • Shane O’Connor

    Good video bro….the vet cleared me for a brutal 30 min python feed session…so POST THAT [email protected]%*

  • maddog

    come on rob i need this, my arms are like spagatti!!!

    • BandanaTraining

      Nobody wants linguini arms.

  • cleber

    As always, best information.

    • BandanaTraining

      As always, much appreciated.

  • B-rad

    Best badass Bandana breakdown of bicep basics than ever seen before! Bitchin, bro!

    • BandanaTraining

      Awesome articulation of alliteration, amazing amigo.

  • Awesome stuff man. I can see what you’re talking about in my own training. This can actually help me put some mass on the arms. Thanks once again for some awesome knowledge.
    Peace!

    • BandanaTraining

      Glad to help. Keep me posted on progress. Kick ass.

  • Penis Face

    awesome

    • BandanaTraining

      No YOU’RE awesome.

  • Will

    Definitely interested in that arm workout! Great video!

    • BandanaTraining

      Good to hear. Hope to post soon.

  • Ellen

    Great information!

    • BandanaTraining

      Thanks Ellen. =)

  • Sumit

    Thanks for the information……

    • BandanaTraining

      My pleasure @disqus_RTqxtTm80Z:disqus. Thanks for watching.

  • Adly Almanzo

    Superb article. Come on let’s 100 comment for the sleeve-busting, robber-choking, biceps workout!

    • Adly Almanzo

      Oops, I meant let’s GET 100 comments! ๐Ÿ™‚

    • BandanaTraining

      Thanks Adly. Hell yea. Let’s bust some sleeves.

  • Chris

    To the narrow grip EZ bar curls, BicepMan! I needs me some veins for spring time. Cheers.

    Chris

    • BandanaTraining

      Hell yeaaa. #SnakesOnAPlane

  • Andy

    Allright! ๐Ÿ˜€ Thanks Mr. for silent treatment! I hope my previous comment was deleted! Now i can judge this site ๐Ÿ˜€

    • BandanaTraining

      What comment was deleted, brotha?

      • BandanaTraining

        Yo @andreweugene:disqus – you posted your bicep question after the AB article. Repost it here (so others can benefit from it) and we’ll get it answered. Cool?

        • Andy

          Cool! Im sorry i misunderstood my own mistake :O
          here again : This dot-com is the most motivating fitness adviser I’ve ever
          seen! Thank you for sharing life! Got educated a lot here but i have one
          question: I have a miserable pair of elbows which are too skinny. When the arm
          is stretched the medial epicondyle is wider and the biceps brachii short head
          (facing the body when your arms are down) is skinny. (refer to the image. I’ve
          circled the area i need attention. ) What exercise do you recommend? (the sets
          and reps too) Once again “Love your work”!

          • BandanaTraining

            I get what you’re saying. You want the little joint / bubbly muscle look of a superhero? Well outside of wildly invasive plastic surgery, your joints aren’t going to change much…so your only option is to get your biceps hulked. That means a consistent, intense hypertrophy routine with lots of big business upper body compound movements + some arm specific work once a week (the routine above would be a nice addition.) Does that all make sense?

  • Jamie

    Awesome explanation!! Makes me wanna go to the gym right now and work my guns!! Haha. Thanks Bandana Man ๐Ÿ™‚

    • BandanaTraining

      Heck yea @disqus_ui0LhE3rdT:disqus. Glad it helped. Go getcha swo on.

  • Ro

    Brutalist? I’m really just posting a comment to get you to 100 and hence ensuing arm brutality. Nothing smart to add.

    I do love that you recommend pulls for the guns. I try to tell my boot camp guys this but theeeey wana curl 25’s in the gym to get the boulders. :/ PHYSICS KIDS… Physics.

    • BandanaTraining

      Good stuff. Smart advice.

  • Paul

    One more comment and so much energy man, and not the hysterical one.. Great job. Cheers

    • BandanaTraining

      Thanks Paul.

  • Joe Byrne

    Ok ok i gotta see this work out! Found your site today and gotta say, its freakin awesome sauce! Look forward to gettin ripped

    • BandanaTraining

      Yo Joe. Thanks for watching…welcome aboard brotha.

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