It is super bizarre that such a seemingly simple muscle group can be a struggle for most of the gym people. As easy as it is to load the biceps, I think it’s just as easy to take the tension off it, and to have other muscle groups and joints contribute to the movement of the weight on the concentric and eccentric. Common failures (and there are many others) 1. They go too heavy 2. They use momentum 3. The arc of the weight is suboptimal, and they cheat by shortening the arc, rather than elongating it 4. Shoulder flexion on concentric takes early tension off the bicep/initiates the movement 5. Shoulder extension shortens the movement on the eccentric and the weight moves without the bicep lengthening, reducing tension and load on the bicep People should try to go super light and figure out how to make it difficult. Just to find what works, and what is cheating them out of gains. Another funny thing is that shoulder flexion can also increase the load on your bicep by putting it in a mechanically disadvantaged position, but where/when it happens in the movement matters greatly.

I don’t always use this method when I’m hitting quad extensions, but I have in the past. It can be harder to keep your ass down in the seat, but if you have a seat belt or something tying you down, that can help. And then I put on “Lean Back” by Fat Joe

Low volume people can be funny sometimes: 5 back exercises @ 2 sets each…”hell yeah.” 3 back exercises @ 3 sets each…”my brother in Christ, that 3rd set of each exercise was either junk volume or you didn’t go hard enough in your first 2.” As if there’s something magical about switching exercises but still hitting the same general muscle group as compared to a 3rd set of the same exercise. I would love to hear why the 3rd set of the day on a new exercise is VASTLY superior to the 3rd set of the day on the initial exercise. Inb4 programming wizards tell me that they optimize around changing the resistance curve, do high row into a close grip lat pulldown to change the prime movers, and blah blah blah. If you like it because you want to do more unique exercises in a day, then by all means. But you’re joking if you think it moves the needle one way or the other significantly.

Pump chasing with a mid to high rep leg day The sickening thing is that it’s about to be high carb leg day for a long time, really soon. Gonna have even more fun on Leg Days

If you want to get serious about fitness and nutrition, this is an awesome chance to talk with @InNomeniDei and get a free custom 28 day program.

Holy sh*t! The legend, Ryan Braun, showed up right after we got autographs from another legend, Paul Molitor. I had Braun’s jersey on and got him to sign it. Brewers WS title coming in hot!

18 things you may not know about DJBuildIt (#16 will shake you to your core: 1. I’ve eaten more raw cookie dough than anyone you know 2. I’ve lived in 5 states and 2 countries 3. I was in the Army 4. I have a degree in finance 5. I used to get black out drunk 5 days a week in college 6. I don’t like to drink now, and sometimes will take 5-7 months in between even a beer 7. I love a good Frappuccino even if I never have one 8. I was prescribed glasses in 6th grade and even though I love Harry Potter, thought I looked like a nerdy Harry Potter, so instead of wearing them, I just didn’t see shit in class for a year 9. A state specific fried chicken place gave me food poisoning 10. I woke up in a mostly dry pool of my own blood coming from my mouth when I had Mono for a month+ as a teenager 11. I’m a 2-3 handicap golfer and I play for 1-1.5 months each year 12. My brother is taller than me :/ 13. Being an Uncle is the most fun thing I get to do 14. I am 38yo and competed in an NPC Men’s physique show 14.5 years ago and took second. That was my only contest until hopefully next year 15. I’m an optimist and believe in myself, but I don’t want to come off as cocky or like a douche, so i throttle my public and internal beliefs about what i can achieve 16. I’m straight 17. I have a baseball card collection 18. I was a major World of Warcraft nerd starting with Burning Crusade. I deactivated and reactivated my account many times. I finally sold it for many hundreds (sorry please don’t come after me, I had to escape it)

The Reverse Curl Revolution is just beginning. Join the movement 💪

I flipped this picture horizontally because I’m always looking ahead, never behind. So this is my left arm, not my right. And I’m looking forward to the bulk that will be commencing shortly. Taking a few extra days off to get my body ready to PUSH. I’m also looking into hiring a talent agent for my arms. So if you know anyone who specializes in managing arm-related modeling talent, send them my way.

Layover in Chicago today before heading to Milwaukee for the World Series Bringing the goods on the plane for my vitamin C Also ran into @TJ_Bongiorno and he kept asking me if I wanted a bagel or some cold cuts, even after I said I was wrapping up my cut really soon. @toro__training

Bulletproof advice. Also, have you tried complimenting random strangers lately? It feels good to receive compliments, but it’ll lift your mood even more to make someone else smile. It’s so easy to be in a good mood. Whether that’s a burrito and an energy drink or making someone else’s day. You just gotta choose it.

We all know that hydration is an important part of exercise performance, so here’s a super tightly guarded secret about how to hydrate and replenish your sodium when you’re in a pinch. With a shout out to The Beast, T Dog @ironnfox

Hell yeah. It was a ton of fun working out together and getting some good stuff on film. The first of many.

Grilled Chicken is the best chicken. If you aren’t grilling it, you’re goofing. There’s only a few things you MUST do here so anyone can do it. 1. Dry brine it. Salt it 12-18 hours before you’re going to cook it. This will make it so much more moist, tender, and tastier. 2. Season it however you like. I do garlic, and Greek Freak seasoning. That’s it. You can do it during the dry brine salting, or after. It won’t get into the meat like salt will so it’s not a big deal to wait. I do it all at once though during the dry brining so that it’s quicker and easier. 3. DO NOT cook it until 165 degrees internal as the FDA says. That’s way too hot. It’ll turn to shit. You can safely cook it to 150 and keep it at that temperature either at the top rack of the grill with super low heat, or with aluminum foil on a plate. The chicken will likely rise a little internally even after you remove it, so stopping at ~150 and tenting it with aluminum foil for 5 minutes or so is my go to move. Safety guidelines: @ 145 degrees, 8-9 minutes @ 148 degrees, 5.5-6 minutes @ 150 degrees, 3.5 -4 minutes @ 155 degrees, 1.2 minutes

Just launched the IG page for the bodybuilding journey. First 69,420 people to follow me will get a big hug and good luck for 7 years. Don’t follow me and your gains will be severely limited and the God of Gains and Aesthetics might smite you any day.

Woah, Sweaty Betty, bam-ba-lam I love sweating during a workout. Turn the MFing AC off in the gym and let me get hot. 5 more days to cut Then it’s time to blow up

Looked back on the peak of my bulk in february, 214-215lbs. Petered out on growing at about 4800 calorie average over 2.5 weeks. 800g of carbs a day. And probably not enough right around my workout believe it or not. 250g+ right in the AM. Cream of Rice Dates Rice Krispie cereal Orange juice Frozen berries You gotta eat to grow. Shovel it in with a bigger spoon or fork if you have to.

Out here with my disgusting freak legs, trying to make them even freakier on a new piece of equipment NewTech M-Torture Squat Machine

Getting my first dose of anon jealousy hate online on a post related to machines and gym clothing, haha. When I was natty, I never held any resentment towards those who chose to be on gear. Being miserable and envious is a terrible existence. I hope these people start to direct their energy towards improving themselves, and being fulfilled and content.

I am officially one week into stomach vacuums and it feels like it’s working already. My fiancée has commented that my waist is even tighter than before, and my weight has been holding steady around 188, so it isn’t weight loss. And overall I feel more connected there, and it’s tighter to the touch. It’s only one week, but it’s been promising so far and it’s also super easy to do every day. Low effort, big reward. @GaintrustMikey