Hey all, hope the video is interesting in some way! - Link to Alpha Progression App: alphaprogression.com/HOUSEOFHYPERTROPHY - Link to FREE Bench Press E-Book: www.houseofhypertrophy.com/free-e-book/ Timestamps: 0:00 Intro 1:29 Part I: Anatomy of the Biceps 8:16 Part II: The Best Biceps Curl? 11:01 Alpha Progression App Start 12:10 Alpha Progression App End 21:15 Part III: The Most Important Biceps Training Tip? 27:43 Part IV: The Biceps Do Not Grow Evenly Across its Regions 29:47 Part V: People Do Not Grow the Same Regions of the Biceps Equally 32:05 Part VI: Do Different Biceps Exercises Grow Different Regions? 37:48 Alpha Progression App Start 38:57 Alpha Progression App End 38:57 Part VII: Can You Bias the Long or Short Head of the Biceps? 45:51 Part VIII: The EMG Research on Biceps Exercises 48:33 Part IX: How Good are Compound Exercises for Biceps Hypertrophy? 56:48 Part X: Summary & Recommendations

My brain will grow more than my biceps watching this vid ngl

The channel should be called Hypertrophy University with content like this. Phenomenal job as always.

After 30+ years of heavy lifting, at least for me, my biceps and triceps never really got as big as I would have expected for the weights I was lifting...typically in the 45#-60# range for dumbbells and the 100#-125# range for bars. It wasn't until COVID induced me give up my gym membership and start working out from home with much lower weights and higher intensity, that my arms grew how I expected them to with the heavy weights. As a plus, I used to spend one full workout just on arms, now I tack on 30 minutes at the end of my chest/back routine and get better results, but as you made abundantly clear, every one is different and your goals should drive your choices. For me, lifting heavy made me strong and lifting much lighter with much more intensity, made me bigger.

What an incredible video. This is what KZfaq is made for. An incredibly thorough breakdown of a topic, in an easily digested format. I'm just amazed at how much quality info is in a single video.

Wow. Wow. Wow. Grabbing my Popcorn and starting this beautiful biceps movie! Thanks for all the hard work🙏🏼

This channel is just absolutely amazing. Insane amount of work put into these videos. Respect

It took multiple sessions for my TikTok brain to finish it but it was definitely worth it. The info about variabilities in the number of bicep tendons and muscle heads alone are mind blowing. The entire video has been super educational until the end. It also teaches people to think more critically about their training by presenting conflicting studies and specifying which info are still in the realm of speculation only and even if proven true, genetic factors still will affect the final appearance of the bicep peaks. Ultimately, people should use the knowledge to experiment and see what works for them best. Great video, Dhimant. It was amazing.

Wow, I'm speechless! How does this guy do it? Hat's off to you sir.

Wow, this is amazing! I can definitely see the effort you put into this, excellent work man. Thanks for all the knowledge, can't wait for the next one.

This video compliments the tricep (63 studies) video that you posted a few years ago perfectly. I updated my routine due to that video. This video was also super informative. I have some notes for changes that I will consider for my routine in the future and a better understanding of the anatomy of the bicep thanks to this video. Keep up the great work - legend!!!

I must say, I am constantly impressed by the amount of research, thought & analysis that you put in your videos to give a comprehensive, unbiased, scientific, yet, practical, overview of topics/issues in exercise science. Kudos! P.S.: No study links this time? I *really* like those! I might be one of the few who actually goes back & reads them... 🙂

00:07 Scientific guide to building biceps 02:21 Biceps heads are morphologically variable 06:42 Elbow flexion with supination activates biceps most 08:53 Curling exercises are effective for biceps hypertrophy 13:18 Stretching during exercise may lead to more muscle hypertrophy. 15:22 Stretch exercises can lead to substantial muscle growth 19:06 Biceps response to stretching and variable resistance 20:55 Select cable face away curls or inclined dumbbell curls based on preference. 24:45 Proximity to failure significantly impacts biceps hypertrophy 26:39 Training near failure optimizes mechanical tension. 30:32 Biceps growth varies across regions 32:28 Different subgroups of muscle fibers within the biceps have varying functions. 36:12 Different biceps exercises may target different regions for optimal growth. 38:03 Customizable biceps workout program 41:49 Biceps growth can be affected by the position of the muscles during different exercises. 43:36 Different arm positions during curls may not significantly affect long head or short head biceps growth. 47:26 Surface electromyography data is not reliable for recommending favorable biceps exercises. 49:27 Compound exercises may not fully maximize biceps hypertrophy. 53:04 Bench press and biceps growth 54:56 Vertical pulling exercises with a pronated grip may not optimize biceps tension. 58:39 Curl with shoulder extended generates the largest bicep volume increases 1:00:35 Training with compound exercises can be effective for biceps growth. Crafted by Merlin AI.

What a monster of a video. Amazing research. Congrats!

The videos in this channel are so far beyond any that I've ever seen in detail and production quality! Really amazing

#1 Weightlifting related channel on KZfaq. Cant find this kind of unbiased scientific content anywhere else.

Would love to see videos like this for each muscle. Great job as always.

This content is extremely high quality. The video is packed with information and it is slightly longer than an hour! Very impressive. Also the video explains the most efficient ways to train the biceps in the most time-efficient way! Thank you for providing this level of quality content for free :)

Thanks for all the time and work to make these comprehensive videos. I haven't seen anything like your videos anywhere else. Truly quality content from this channel, that I've found to be very helpful for answering the many question marks I have about hypertrophy.

So, some people's biceps are triceps, and some people's biceps are quads.

Absolutely loved this video. Realize it doesn’t get as many views as it’s so long, but it’s an absolute wealth of information. Hoping you still release part 2 of the ultimate guide and also continue for other body parts. Thanks for all your work! ❤

This channel just blows me away with your focus on science and the stunning visual aids. Just simply amazing.

Wow, as always, you made an incredible job. Thank you!👍👍👍

Amazing video, can't wait for part 2!!! Good job, keep it up!

Do curls after your compound pulling exercises ! Done !

Most valuable Training Information in the Internet is this channel

24:55 hearing “these women were assigned to the failure group” is straight hilarious 😂😂

I'm shocked that for being "The ULTIMATE Guide to Biceps Growth with 73 Studies", there was practically ZERO studies comparing different bicep exercises to find out which is THE best! 😫 That's really what everyone would have wanted to know...

This guy deserves a Nobel Prize for the quality of these videos

Best video I've seen on biceps so far.

We need one on shoulders ❤❤❤

The way I train biceps is put a 3-4 minute song on my phone. Get a straight bar with a weight you can curl about 20-25 reps. Start the song. Curl ten reps and then a ten count rest holding the bar and then another rep. Eventually you’ll need more time and just wait until you can get another rep. You don’t stop until the song is over. Next set 2 minute song with less weight and finally third last set try to get a minute. At anytime you feel you’re absolutely done you can stop early. You don’t need anymore bicep training after this. Hits them hard and fast. No cheating. Keep the reps clean. Partial reps are fine at the end.

This guy put a lot of work into this and it's a lot of useful information. Nice job. Keep them coming🎉.

mad respect for this guy for making a whole ass documentary.. most underrated ytber ever.

I love gym and science, so your channel is exactly what I want❤

Can you make a video talking of heavy duty and what the science sets about it and how to do it to get the moist gains as posible?? 🙏🙏

I have been waiting this video for almost a year I am so excited rn

The amount of context and nuance of each research provided in this video is invaluable what a video

Nice to see that Alpha Progression is sponsoring your video. I've used the free version of the app for a while now, and I've found it's one of the better lifting apps around. It's got a huge range of exercises avaialbe, and the tracking is decent.

Wow! The quality of this channel is crazy, thank you!

Probably my favorite exercise science vide oI have ever seen at this point

If u want to grow your biceps train it in its lengthening range where peak resistance at the bottom where muscles are most lengthened (streched) studies have also shown that training muscles group in its lengthening range lead to more gains compared to training in its shortened range try incline dumbbell curls sholder extended back don't move your shoulder forward keep your shoulder and elbows still remember your body's strength profile should match the exercise's resistance profile where in this exercise matches perfectly..

Man, we thank you for the time and efort in making this video!

Can you make a video of the optimal calorie intake for long-term hypertrophy? In other words: What is the best way to gain muscle in a given period of time, say 50 weeks, when limiting total weight gain at the end point (or alternatively body fat). Options would be fast bulking followed by fast cutting, lean muscle gain, intermediate bulking with mini-cuts, etc. It is far from obvious to me (and I think to everyone else) what the literature tells us, and at the same time this is a very practical example.

Hey HOFH, I really enjoyed your newest video. And I really liked your workout recommendations, but I think machine workouts would be a great addition to your videos. Free weights for those who workout from home, and machines for those who go to the gym or who enjoy to alternate between the two.

Your channel is growing so fast man. You will hit 1 million subs in no time.

Excellent work!! Loved the fact that you questioned everything and cited lots of studies. Subscribed!

Amazing work as all ways sir💪

Excellent. This one will require more than one viewing.

Thank you so much man ,this is very helpful now I can maximize my bicep gains!!! ❤❤❤

Great video... cant wait for the rest!! 👌🏻

top quality , keep up the good work

Amazing work. I rarely comment, but at least this might assist your channel. Thank you for the work

These videos are like no other! You should have a lot more subscribers

Elite gymnasts grow biceps with SA DB planche press on bench and ring Back Lever, Maltese, Ring Planche, behind body banded bend over bicep curls, standing inclined ring Planche press.

Thank you for this video. Highest-quality information I have ever seen on this subject. Subscribed.

Excellent, very detailed video, continue with your great work friend, thank you for the knowledge and information you give us on this path of hypertrophy. 

Hyped for the video! Thank you for your amazing work.

a medical student and enjoy your video 🎉❤ very academic explication

Literally told myself I haven't seen a video in a while, I need my fix of excellent content for my brain to use in tge gym

what a monstrous video. I haven't finished the video but on the whole cable/machine/dumbblell thing what I usually like to do myself is focus on more compound focused lifting, things like bench press, db bench press/bicep curls than use the machine/cable variants of the excercises as a finisher just due to the fact the cable ones are a bit more comfortable to do, especially when everything else is already tired afs, it can just get that lil bit more. I do the same approach with legs, focus squats and other db squats and lunges than head over to the leg press to finish everything off.

Im waiting part2

Alternated DB Curls, Ez-bar Curls and Cable Curls are S tier for me. I tested a few mesocycles with Cable Face Away and Incline Curls but they all felt quite off. No pumps, no disruption/fatigue and no soreness in my biceps, felt like my brachioradialis did all the work. What are you guys experience with different types of curls?

Sir please make video on how to squirt testosterone for max gains

watch 73 studies,gets 73k brain cell,thanks bro you comeback!

I don't have time to watch an hour plus video. Cut to the chase!

Thankya for the video, it's a nice listen to when you're out for a walk.

yet another amazing informative video

One of your best videos yet brother, thank you!

Arm wrestling specific exercises that most people have never heard of 1-2× a week and armwrestling at a table 1× per week has given me the biggest arms I've ever had.

Very well done! Take a bow.

It's too bad we don't have a good study using mike mentzer's "best bicep excersise" of close grip supinated pulldowns which atleast are probably the best compound excersise for biceps even if not as good as the best curls because its easier to load up and keep good form than a pullup, and unlike a traditional lat pulldown it has the supinated grip and a closer grip, both which bias the biceps more.

Amazing editing and clear explanations nice one

Great Video, well researched, thought out, presented & explained, thanks!

Please make video about every muscle part like this !!!!

thanks for making this video bro, i needed it

Insane amount of work was put into this video. I do however enjoy the more compact videos. Just some feedback.

Incredible video!

Would love a video on shoulders!

Welcome back bro... finally another video

Leaving a comment to show my support! I enjoy your videos!

As someone doing mainly calisthenics, what bodyweight exercise would you recommend instead of Incline Curls and Cable Face Away Curls? Pelican Curls seem very similar to me from a biomechanical standpoint, but I'm not sure. Btw, awesome video as always, can't wait for the next one!

Thanks for the hardwork bro. I would like to pay happily.

Hello! Would be very interesting if you could do a video of heavy, light, medium program and if it is effective. Its probably just bro-talk but could a light day before heavy prepare muscle for the next day and give better results? No other channel on KZfaq does content like this with easy explanations👍

Love from India, Kerala❤️❤️❤️❤️

Great work man!

and forearms 💪 0:20

Dude, this is so epic! Amazing

Had to subscribe Great breakdown 💯

There's just not enough data about the subjects of the studies. I want heart rate during sets. Time between sets. Power/weight ratio. Cardio fitness. Years of experience. Number of sets performed each week. Recovery time and habits. Age, body fat, height, previous injuries and supplements. PEDs? Perhaps a sonogram before and after of the targeted muscle? Or maybe a specific dye and MRI combination. Speed of the reps. How on earth do you measure mind-muscle connection? All this data just yields more questions...

Where is the part 2 you mentioned?

So informative made me subscribe to your channel instantly thank you

The function of the biceps is not the same as that of the triceps, as the biceps are dependent on forearm rotation. No other muscle can be compared to the biceps because the biceps are dependent on the shoulder blade, upper arm rotation, forearm rotation and elbow position. There are not enough published studies on whether the biceps experience more hypertrophy by overloading or emphasizing stretching, as is the case with the triceps. Due to the unique function of the biceps, it is the only muscle or muscle group that undergoes the most hypertrophy in the fully contracted and supinated position. At least, both unpublished and incompletely published studies tend to agree.

THIS IS ONE HOUR VIDEO!!!!!!!!!!!!!!! I CLICKED THINKING IT WAS 8MIN PROPS TO YOU MATE

I need to know how to build the lower regions of my quads

I knew about the extra tendon you can have in the wrist/forearm but I didn’t realize that having 3 or 4 biceps heads. So I palpitated my bicep’s tendon and I’ve got 3.

Incline dumbbell curl and face away curls, are the best, according to the author

TRADUZCAN ESTOS VÍDEOS AL ESPAÑOL Y SUBANLOS

this channel underrated af frfr

I can't begin to imagine how much time does it take to make a video of these