Barbell Curls = KING Biceps!

Barbell Curls are the #1 biceps mass builder. Time proven for over 100 years, biceps standards have not improved much from the Bronze Era until now. Learn why optimal bros are wrong! Barbell curls are not too restrictive and offer the best progression potential. For guaranteed big biceps.
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Naturally Enhanced 5% Off "ADF"
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0:00 Introduction
0:11 Biceps standards
1:03 Old school comparisons
2:57 What optimal bros don't tell you
5:16 A thought experiment
6:21 The restrictive lie
8:37 Ending the confusion
11:09 Leonidas Insignia Clothes
12:01 The forgotten curl & strength
14:25 Progression potential trumps all
16:18 Straight bar for pure biceps
16:58 Conclusion

Disclaimer: Alex Leonidas is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Alex Leonidas will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or passing.

#barbellcurl #bicepsworkout #bigbiceps

[GoldenEraBookworm]

You have a great point there Alex regarding forearm/elbow pain fear from straight bar bicep curls. The issue I find is poor form and forearm development. I am a big advocate of forearm training now like Larry Scott and Arnold preached. I used to have wrist pain and elbow pain when I reached 115 lb on the barbell curl. I added forearm work, and not just a couple of sets with crappy form, but a proper forearm routine and I don't get any pains anymore. At this point sky's the limit with barbell curls 😊

[nh]

There’s something primordial about progressing a hardcore, old school lift for a long time

[archlifts]

bro that double biceps... your arms have actually leveled up once again

[Not-Lunar]

I love the fact, that we still see Phil in some of the B-roll.

[akalion]

1:05 does he have a clone of himself spotting him???

[GoldenEraBookworm]

Thank you Alex for the shout out. Your Old School Preacher Curl and Scott Forearm Bench will be on their way to you soon.

[AllDayErrDay.]

Biceps and calves haven't changed since the golden age.

[pedrogimenez]

Squats, deadlifts, bench, ohp, barbell/dumbell rows, pull ups/chin ups, french press, barbell curls = beast

[BasementBodybuilding]

Congrats on 400k brotha, that’s an incredible achievement for a natty bb focused channel. If anyone deserves it it’s you bro!

Haven’t watched the full vid yet but I agree that the strength standards are too low. I’m not a huge fan of strength standards going to the other extreme, but I mean once you reach the intermediate stage… you just have to go heavier, because you can handle it. The fact that it’s rare to see people bb curling 135 for reps is pretty sad. Of course it’s an impressive lift, not trying to downplay it at all, but I see that as what a 315 squat used to be. Once it becomes more common to see, all of a sudden people will achieve it faster, bit of a psychological game.

I still enjoy getting more out of less weight with sets of 80-100 on preachers, but if my biceps can handle 120+, that’s what I’ll be doing for a good portion of my training. Pushing numbers is a good thing on strict and stable lifts, but people get it completely backwards imo

[marrs_]

“OOOOH, BUT ANECDOTE!!” that’s such a great line 😭😭

[MagicTurtle]

If Alex has horrible biceps genetics I am scared to think how my biceps genetics should be called...

[jonathancortez]

Bro, all of your videos keep on motivating me to keep with my fitness journey.

[Notdeepakchopra]

Man I’ve been watching you for years. It’s almost a meme for someone to comment your physical is looking better than ever but for real less than a minute in and your physic is actually better than ever 😮 great work man. You are one of the most dedicated and disciplined fitness professionals I’ve ever seen

[anthonyc]

Can confirm! I've built 18 inch arms and I do barbell curls every arm day!!💪💪

[Mass-dnvu]

You have really good bodybuilding knowledge. Not just knowledge but wisdom also which I don’t see much anywhere else

[aeriel]

Uncle Alex I need the triceps equivalent 😢

[calvinstevickbrown]

delts popping out on that curl at 16:19 is nuts

[denoffitness]

Ez bar curl is ❤ for my biceps, easy to progressive overload, no bs, easy on wrist and easy to go hard and heavy. Also looks bad ass when doing with heavy hard reps with amazing form, most will look at you with awe in gym because most people just do to 5-10 kg maximum, 10 kg they struggle like weak shit. Just fluff and pump bullshit ain't do shit for making growing biceps, yeah one can gain some size by fluff and pump but they will never maximize their bis size also it is not dense. ❤

[TheBrick]

I have horrible biceps genetics as well, and taking yours and Dr. Mike's advice of focusing on GOOD form and really taking my sets to failure and beyond has lead to a solid amount of growth and strength gains in about a year's time. I'm excited to see how much more I can milk out of it in the years ahead.

[GarageDwellerPat]

Years of standing straight barbell curls have given me amazing results. 5-10 rep rage. Low sets to failure.