Comments on: 3 New Tips That Will Build Bigger Biceps

By: Mark McManus

Mark McManus — Fri, 08 Aug 2014 16:41:35 +0000

@abishek. Yes this happens sometimes. Keep it at the 10th plate and keep your reps good. Soon you’ll progress up to 8 and then higher.
Yes pull ups are good for lats. Also pull downs. Refer to the THT exercise bank file that comes with the free download.

By: abishek

abishek — Fri, 08 Aug 2014 15:10:49 +0000

Hey mark
I wanted to. Ask …previous week I. Did peacher curls from weight plate 9 in the setup n completed 12 reps ..so this week I moved it to 10th plate this week n was hardly able to comelete 8th rep..what should I do??
N also could I do pull ups for back?

By: Mark McManus

Mark McManus — Fri, 08 Aug 2014 12:11:33 +0000

@Alasdair. Neither approach is incorrect, buddy. I also sometimes hold at the at maximally contracted point. The fact is that the total time under load for the set will be the same anyway (and constant tension will still be employed with the hold).

By: Alasdair

Alasdair — Fri, 08 Aug 2014 11:44:34 +0000

Hi Mark, before watching this video I would normally squeeze the bicep at the top and hold it for 1 second before lowering the weight, am I right in saying that this is incorrect? Also does this also apply for tricep pushdowns? I normally lock out my elbows and squeeze the tricep during the rep. Thanks

By: Mark McManus

Mark McManus — Thu, 07 Aug 2014 13:56:12 +0000

@Muhammad. Yes, you’re exactly right.
Yes, try out constant tension in many other exercises and see where it is a good fit. Usually the heavier and compound a movement, the less it is applicable e.g. deadlifts are not a candidate for CT.

By: Muhammad Fawaz

Muhammad Fawaz — Thu, 07 Aug 2014 11:45:47 +0000

If I may add, it seems Yash thinks ‘completing the negative ‘ means totally lowering the weights till the arms are straight.
If I understand correctly, the negative is from the PCP till your arms are slightly bent. Any lower will take away tension, which is not what want (we want constant tension).

Secondly, I suppose these three principles can be applied to many other (but not all) exercises?

By: Mark McManus

Mark McManus — Thu, 07 Aug 2014 09:26:54 +0000

@Yash. No, the top of the rep in the video IS the PCP. The point I’m making is many people go higher than this point and the resistance simply falls off the biceps. And yes, the positive should start about an inch from the bottom when employing constant tension i.e. you don’t fully extend the arm between reps (but come close to it).

By: Mark McManus

Mark McManus — Thu, 07 Aug 2014 09:23:14 +0000

@krs. If you do the exercises in the video, you’ll hit both heads fully. I do recommend you add pinwheel curls at the end of biceps training.

By: Yash

Yash — Thu, 07 Aug 2014 01:44:43 +0000

Hey Mark,

I’m getting a conflicting message here compared to your previous videos on how to do bicep exercises. You used to say there should be a pause at the PCP and to lower the weight all the way down with a slight bend in your back (standing barbell curls) but according to this video, I’m getting the sense that the pause at the top should be slightly before the PCP and the positive should start slightly before completing the negative.

Is this your updated stance on the exercises or is it supposed to compliment your previous tips in which case I’m confused how.

Thanks for the great work,

Yash

By: krs

krs — Thu, 07 Aug 2014 00:27:07 +0000

Mark one question I hope you can help me with. The elbow theory says elbows slightly in front of the body works the short head e.g. preacher curls and elbows slightly behind you works the long head e.g. incline dumbbell curls. When doing Seated Incline Dumbbell Curls & Standing Barbell Curls I never feel the long head working always feel the short inner head taking the full brunt?

Only time I feel the long head working hard is when I change my grip, exercises like “pinwheel curls, EZ-bar close-grip curls, Hammer curls, and EZ-bar reverse-grip curls” any thoughts as I feel my short head is much more developed thn my long head.

By: Mark McManus

Mark McManus — Wed, 06 Aug 2014 21:31:59 +0000

@Juanito. Cool, enjoy it!

By: Juanito

Juanito — Wed, 06 Aug 2014 20:01:06 +0000

Another great post, Mark! I will definitely keep these tips in mind when I do biceps later today!

By: Sam

Sam — Wed, 06 Aug 2014 19:30:48 +0000

Mark, I already have the exercises down because I’m doing THT. But I do admit to sometimes not doing my negatives properly as you say. Constant tension is a new term for me as well. Will look forward to trying this out next session!

By: Mark McManus

Mark McManus — Wed, 06 Aug 2014 19:28:59 +0000

@Simon. Thanks mate. Yeah I’ve done a few, but most videos are training ones. Will do more in the future 🙂

By: simon kirk

simon kirk — Wed, 06 Aug 2014 19:27:32 +0000

I don’t think ive seen you do a talking video before. Very well done and great points made. Thanks