How to Make your Biceps Bigger! Maik Wiedenbach

Since the biceps move in an upside down V up, the cable in and out is the best option.
As for dumbbell curls, stay in a slight bend so gravity works properly.
Zotman curls, hammers are good options as well but do not do barbell curls!!!!
The barbell curl is not such a great exercise as it forces elbows and wrists in a dangerous position.
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[maikcwiedenbach]

Maik Wiedenbach was voted NYC's best personal trainer, here to coach you online or in person. He makes people look and feel great based only on scientific principles instead of fad diets, harmful drugs or overpriced medication and unhealthy supplements.

Maik is an NYU professor, Olympian, two-time World Cup and Olympic-level swimmer, and Musclemania champion with hundreds of thousands of subscribers, fans & followers joining his official social media accounts where he shares fitness, workout and exercise tips from his own gym here in New York City.

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[jaygrambling]

Came across your channel looking for advice on shoulder training. Sadly, it's always been a glaring weak point for me. Interestingly, the only times they've ever blown up and rounded out was when I had a training partner i trusted had the strength to assist while I used weight much heavier than i'd be able to do otherwise. This seemed to be the primary advantage of the cluster set you did with the seated overhead barbell press, so I can't wait to start implementing them as I don't have the luxury of a training partner at the moment.


Conversely my biceps have always been a strong point for me. It amazed me that in one of your videos you mentioned you had trouble developing the mind muscle connection with your biceps as this was the first muscle I ever remember feeling when I started lifting. However, I'm sure you'd find it equally amazing that after several decades of lifting, I still struggle with a mind muscle connection with my shoulders, especially the medial delts. It's incredible how a muscle that develops almost effortlessly on one person can feel nearly impossible to another. Regarding your comment on cables being great for biceps...one thing's for sure, cables offer force angle variation that can save the bicep tendons while still offering enough intensity for plenty of growth. That's my 2 cents. Thanks for all your content!

[danielcurcic]

Awesome as always Maik!
Keep em coming, waiting for the legs and back edition.
Greetz

[charlottesaker]

To the point and great demonstration, thank you as always x

[aldousaragones]

Great info as always Maik. Learned a lot from you. Will always keep in mind all your tips

[bsvivek]

Hi Maik,
I see you say that doing barbell curls put ur elbows and arms at risk. But you were using a straight bar here.
Aren't the effects negated if we were to use a curl bar???

[gpsinstituterocks]

Sir I am big fan of urs please help I have 22 percent body fat and 33 percent muscle so to bulk or cut