How To REALLY Build Bigger Biceps Naturally | Advice That Works Because I’m Not A FAKE NATTY SCUMBAG

Hey, what’s going on nation? Today I’m going to share with you some advice and how to build big biceps naturally now I do want to say something really quick well first of all this is the third installment in this video series The first video was a chest video the second video was one on how to build a big back I’ll post links to those down the info section below But on the back video a lot of you guys thought the reason why the title says Because I’m not a fake natty lying Scumbag was because I was upset that people said that I was taking steroids or that I had started juicing in my video where I was talking about how I Started doing my new type of training called cheat and recover and that’s really far from what the reason was the reason why I put that in the title is because When I made the first video on how to build a big chest naturally I was literally Looking on other YouTube channels to see what kind of advice people were giving and all I was seeing was dudes That were like basically my size maybe 10 pounds bigger clearly juiced up giving the Shittiest advice on how to build muscle and they would put Naturally in their titles, and I just I got so fed up with it that’s why I made my tight a little bit more aggressive because At the end of the day like you guys are trying to reach your goals. You’re trying to build muscle. You’re trying to go to the gym with a plan and a plan that’s going to work and unfortunately YouTube has become a place that’s so Oversaturated with utter bullshit that it’s really hard for you guys to find advice that works And so that’s where the hostility comes in the title. It’s not because I care what people are thinking about me It’s because I care about you guys, and I’m just getting sick and tired of all the bullshit That’s been coming out lately So I’m always I try to be as transparent as transparent as possible With you guys so any advice you get from me is for a natural athlete And if you’re not natural it just means it’s going to work ten times better for you It’s like you can’t take the same advice But that’s the story behind the title moving on back to those biceps so first things first guys You know a lot of you guys are going to ask When should I trade my biceps should I have an arm day or should I train my biceps when I do my back? Personally I think the best time for you to train your biceps is going to be on a day where you’re training back as well if you’re doing these types of Bodybuilding splits now obviously if you’re doing like an upper body day or a lower body day you’re doing a little bit of everything doesn’t really matter, but if you’re doing a Bodybuilding split where you like to train biceps and triceps on one day or back and biceps on One day My advice to you is to train your biceps After your back because you’re already basically pre exhausting your biceps during all the back exercises Especially if you’re incorporating my cheat and recover methods now you have to understand a lot of people say well I can’t lift as much weight if I do back first when I do my bicep training guys, you’re not strength training, okay? in all your bicep exercises you’re trying to build muscle by working with Overloading and volume so if you’ve already pre exhausted your biceps from doing your back workout. That’s a good thing You know if you if you’re grabbing weight And you can’t do the same weight on every single set and you’re still pushing it to the limit that Basically means you’ve done what you’ve set out to do Destroy the muscle if you could lift the same weight or for the same amount of reps or if you could increase the weight 5 Pounds on every single set that you do then you started off way too light and you [basically] wasted a few sets Or you’re not training intense enough, and that’s why you’re always able to hit the same rep ranges with the same weight it should Get difficult ok that is what makes a good bicep workout now What I like to do for my bicep workouts is at least 3 exercises now explain to you Why Obviously the biceps are made up of two heads the long head in the short head the long head being the outside the short head Being the inside now the reason why I say 3 exercise is because I also like to do movements, that Target the Brachialis Which is this muscle that sits in between the bicep and the tricep and when you flex like this That muscle as it gets bigger and bigger starts to push the long head higher which is going to help improve the peak of your Biceps so with that being said I’m going to be showing you guys some exercises today And how to properly do them one more thing before we get to the exercises guys You really need to learn how to brace your core When you do a bicep workout believe it or not if you’re if you’re not keeping your core tight you run the risk of falling into spinal flexion when you do your curls so if you’re doing a lot of weight And you bring the barbell up to here when you bring it down if you’re falling forward like this It’s because you’re not bracing your core properly you will always have a much stronger Bicep curl if you keep this as tight as possible, so just like if you were to do a deadlift Or you were do work to do a squat Before you do a really heavy curl that’s going to put a lot of pressure [on] your core. Take in a breath keep your core tight and Then perform the movement and don’t breathe the air out to reset your breath until you get back down to the bottom Keeping that air in is going to help you have the power to come up and then keeping that air and keeping your core tight Is going to help you stabilize on the way down So you don’t fall into spinal flexion the first exercise you guys are going to do is going to be a neutral grip barbell bicep curl the reason why we’re using a Neutral grip is because that’s going to place. You know equal emphasis on the long head and short head of the biceps [it’s] going to place you also in the strongest position To curl the most amount of weight possible and because we’re going to be utilizing [my] cheat and recovery method when doing this workout I want you guys to be able to overload and the negative as much as you can on every exercise So really quick if you’re not familiar with cheat and recover basically we’re going to do is eight cheat repetitions You can have a spotter help you if you want and have your spotter bring the weight to the top of the movement on Each curl or you can use a bit of momentum to kind of thrust the weight up then Reposition and do the negative on your own and you’ll see that in a second the reason why we’re doing this is because By overloading in the eccentric portion of the movement we’re going to be able to get a lot more muscle Damage from every single exercise that we do which is going to equal more muscle growth laid up then the recover reps are Exactly what the title says it’s the recover, so we’re doing proper form on the way up and on the way down and every exercise and because we’ve done the cheat reps and we’ve Overloaded the biceps a lot we basically pre exhausted them to make the concentric phase of the recover set Be a lot more beneficial for you it you’ll see that really quick, so the first exercise You’re going to get a neutral grip just like this now I have I have the weight a bit lighter than what I would normally use for my reps I just want to be able to show you guys proper form for the cheat and recover So what you’re going to do for the cheat reps is literally kind of dip your hips and use momentum to bring the barbell all the way to the top [like] that like I said you can have a spotter step in and Bring the weight up for you as well, but then once you’re in position. You’re going to make sure your core is tight and Control the weight on the way down, and then again bring it back up Control the weight on the way down really fight that negative and you’re going to do this for eight repetitions Now you guys will also notice that when I’m doing this I’m not bringing the weight up like this and then letting it fall and have my elbows come behind me you want to always lower a Barbell no matter what kind of bicep exercise you’re doing Keep your elbows in front of your hips and lower the weight out in front of you So what you’re going to do is complete eight cheat reps just like that Controlling the negative then you’re going to lower the weight I’m just going to take all the weight off for demonstration purposes Then you’re going to lower the weight and do your recover set immediately. There’s no rest in between and for the recover set Same form same position except this time you’re going to control the concentric and eccentric Portions of the Movement and you’re going to complete eight repetitions Just like this and as soon as you finish eight reps on the cheat and then eight reps on the recover That completes one set and you’re going to perform three to four sets of this exercise The next exercise is going to be the incline Dumbbell curl, and what’s great about this movement the way We’re going to perform it is going to be palms facing away as we lower the dumbbells And that’s going to place more [emphasis] on the short head of the biceps. Which is the inside head again We’re going to be utilizing cheat and recover on this and you will be able to self spot yourself after each repetition And I’m going to show you how so what you’re going to do is kick the dumbbells up like this taking a breath for core stability and Then lower the dumbbells out to your sides like this keeping your elbows tucked in tight against your waist Once you get to the bottom you’re going to turn them in bring them back up kick them back up to the top like this, and then do your next cheat rep and continue this for eight repetitions Now obviously guys when you do the cheat reps It should be weight that’s heavy enough that you’re not able to actually curl it up You’re not able to do the concentric portion of the movement. Which is why I’m resetting after each repetition this is allowing me [to] really focus on overloading my biceps and controlling the eccentric portion of the movement on every single repetition And again you’re going to go for eight reps on the cheats as soon as you’re done grab a lighter pair of Dumbbells Get right back into position And then you’re going to perform eight recover reps all the way down like this all the way up keeping that core nice and tight Toward every single repetition Then as soon as you finish eight reps here You’re going to rest for like 60 to 90 seconds and then complete two to three more sets the last exercise is going to be a dumbbell hammer curl and we’re going to be doing two variations of This movement the first variation is going to place more emphasis on the Brachialis. Which is that muscle I told you sits right about here Which is going to help which overall bicep peak and you’re going to be performing cheat and recover with both arms We’re going to do one on at a time. So for your cheat reps for the first movement You’re going to curl the dumbbell in front of your body, so if you’re going to use a bit of momentum you still have to brace your core and when you do your cheat reps kind of toss it up And then fight the negative all the way down keeping your elbow in place Just because [they’re] cheat reps doesn’t mean you still aren’t utilizing proper form if you don’t understand proper form on any of these movements That’s what you’re going to run the risk of having an injury and not benefiting from the exercise So once you toss this weight up that elbow stays right in place and again the dumbbell falls away from your body That’s how you maximize Tension on the muscle as you perform the movement as soon as you complete eight repetitions You’re going to lower the weight, and then do your [eight] recover reps Again, we’re cover reps focus on the concentric and eccentric phase of the exercise Then as soon as you finish one side You’re going to grab the heavy dumbbell and then perform cheat and recover on the other arm [and] then once you finish all those reps that completes one set so you’re going to do two sets just like this curling the Dumbbell in front of your body placing more emphasis on the Brachialis And then we’re going to do for the next two sets is we’re going to [actually] curl the dumbbell in like this and that’s going To place more emphasis on the long head of the biceps, so let me show you guys what that looks like real quick To perform cheat and recover for the next two sets so sets one and two in front sets two Three and four it’s going to be to the side you know swing the dumbbell up Control the negative keep that elbow in one place swing the dumbbell up control the negative keeping that elbow one place then you’re going to do this for eight repetitions [as] soon as you’re done we have a lighter weight and then control the concentric and eccentric phase of the movement for eight repetitions to finish [your] recover set Then as soon as you finish one arm Obviously do the other one and then that completes one full set of the exercise There you have it guys those are the three exercises I want you to start incorporating into your bicep workout if you want to start seeing some serious bicep gages to be honest with you this is what I’ve been doing for the past month month and a half and The first time I did this I had like that deep deep Bicep Soreness like I get sore when I do my bicep workouts When I did cheat recover on every single exercise like I just showed you I got that like super deep Bicep Soreness where I couldn’t even really do this and flex for like four or five days now granted Soreness Isn’t the only indicator of muscle growth, but it feels great And we all like we all like to feel sore It’s definitely going to let us know that we’re doing [something] right so it’s intense. So make sure when you do it [you’re] [doing] three to four sets per exercise you’re resting like 60 seconds to 90 seconds max in between sets and exercises and one more thing if [you’re] Beginner I don’t recommend doing the cheat and recovered us yet. If anything instead of doing cheat and recover I just want you guys to do a simple drop set so what you’re going to do is Lift as heavy as you can with proper form through the concentric and eccentric phase of every Repetition for eight reps as soon as you finish those eight reps you’re going to drop the weight down and then do another eight repetitions With as much weight as you can and that’s going to be your drop set for every single movement So you’re doing the same exercises the same amount of [sets] for exercises, but instead of doing a cheat We’re using momentum and fighting the negative I want you guys to do Drop sets because I don’t want you to injure yourselves your muscles might not be ready for all those heavy all the heavy overloading that you’re going to be doing so I hope you guys enjoyed the video and if you like these types of videos give this video a thumbs up subscribe if you haven’t already and I know I keep telling you guys there is a full program coming involving cheat and recover What I’m going to tell you guys to do is go to the link below Go to my website and sign up for my newsletter And you’ll be one of the first to know as soon as the full program is ready Hope you guys have a great week and as always more good stuff coming soon. See, ya

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100 thoughts on “How To REALLY Build Bigger Biceps Naturally | Advice That Works Because I’m Not A FAKE NATTY SCUMBAG

  1. ScottHerman 100% Grade tripple A Beef, organic, Chemical Free, FDA certified & NON-GMO
    This guy is the one of the few guys I take advice from. His work outs are very nice.

  2. Scott Herman YOUR The Man To Go To For Tips , Exercise tutorials and programs are the best thanks for all your work 😁💪,notifications on of course😂😎

  3. This video deserves a 1,000 out of 10!! I watched it last night before my back and bicep session today. I have always struggled to get ANY pump at all in my biceps. I have tried numerous techniques but none gave me the pump I was after… The cheat and recover method has just ballooned my biceps and it feels amazing! I will definitely use cheat and recover wherever possible now! Thanks so much for this video!

  4. im from the netherlands, i always try some of his exercise. thank you man this video`s really help me a lot.

  5. your the bomb brother been following since2011, been on and off for a while but this been hitting it since this Feb, thanks for the tips

  6. thanks for the great content bro we like this stuff. your physique is easily attainable but only through persistance and hardwork like you

  7. ScottHermanFitness Thank you so much for these videos on cheat reps and proper form. You were right I've never felt this kind of sore in my biceps! If I want to do this kind of workout weekly for better gains how many days should I give my biceps rest? And will it be okay for me to be doing other workouts like Triceps, chest and legs?

  8. Saw that video yesterday, I did those exercises today, and omg they reeeeally work, thank you

  9. Hey Scott! Would it be okay to substitute the incline dumbbell curls for dumbbell preacher curls instead?

    edit : tried the workout today with preacher curls instead of incline dumbbell curls… Got a sickkkkk pump.
    Thanks for the workout!

  10. Keep the awesome workouts coming, I thought I knew how to train before I found shf. You've helped me make them gains now that I'm doing things properly!!! The best fitness channel on youtube.

  11. That looks really great for activating the bi's, but man that incline exercise looks like hell on the shoulders.

  12. I used 120lbs barbell curl with 6 reps, then if im going to use this program of cheat and recovery it means i have to add more weights?

  13. Is what I do any good? I do back and Tri and chest and bi's as they are fresh after the work out. Is this a good way to train?

  14. Scott good information u put out there .Some of these other dudes are "ass clowns" .what are your thoughts on Planet fitness ????

  15. Jeff cav and Scott herm spoiling us once again with them lifting techniques. Personally I prefer increasing set difficulty (as shown in this video )over total volume. It helps me avoid over training…

  16. I understand exactly what you are saying here but this is not for a beginner weight trainer. For beginners, form on the cheat up is highly important! End of video actually explains it!!! Good video Scott!! 👍

  17. you look natural cz your neck and traps are in proportional…. out of proportion neck and traps are clear indicators of P.E.D…. because the no. of testorterone receptive muscles move from neck down….

  18. 3 bicep exercises:
    Cheat— (heavy weight, no concentric)
    + Recover— (lighter weight, both concentric + negative)
    ALL 3-4 sets, 8 Reps (if possible)
    1. Barbell Bicep Curl
    2. Incline Bench Curls (arms facing out)
    3. 9:55 Hammer curls (2 variations)

  19. Hi Scott, I am a 14 year old and I would like to know if it is fine if I have whey protein at this age ?
    Would really appreciate it if you would respond !!

  20. what do you consider a beginner training? as i started at the beginning of the year and now October and seen some nice growth. but now progress is very slow it seems yet i am lifting heavier then i did a month ago.

  21. Is this cheat and recovery method essentially the same as Reverse Pyramid? If not why this method over reverse method

  22. That's a total Miss representation on how to build your biceps…. ego lifting barbells and dumbbells, is weightlifting…. your biceps will get poor results if any at all…. you're a novice, looks like you can't get past beginner!

  23. Scott Herman, the real OG natty fitness youtuber. Probably one of the only guys I believe is actually natty other than Isuf.

  24. Great advice! Going to start this bicep workout next. Love the accent man, sometimes it can sounds as if your turning into a sheep when saying baaaaaaahbell

  25. Sir,leave those haters in their caves!! I start workout cuz of u with
    spartacus routines i wasn't a workout guy,i was fat as fuck and after 1 year(cuz from sofa to workout its painful :DDD )i see my self to a mirror and i say this is it fuck sofa!! I make a lot fun with those
    routines and now i am workout junkie :DDDDD U make me an addict and it's not a
    joke at all…Thank u a lot sir(we have same age but i really respect
    u) take care your self and keep doing that wicked work.
    Greetings from Greece!!!!!

  26. seriously, i was just making sure my bicep workout was decently good, i had to scroll through at least a dozen guys obviously juiced out. What works on steroids does not work naturally. You can't recover as fast and you wont have the ridiculous energy. Love the saiyan vest tank too lol.

  27. I am 65Years old and enjoy going to the gym four days a week ,putting your professional advice to the test each session I train and as a result I have maintained good health and fittness and good gains at my age.Thanks a million Scott.

  28. Scott, I have been doing the mercy 30’s, you showed in a previous video, oh boy do I love them! To quote you “ Let’s get this paaaarty staaaaarted!

  29. Scott, I’m a few years behind and watching your videos but I really wanted to mention that I appreciate these videos especially since you not only show how to do the movements correctly, you show how to not do them. An example is at 4:37 when you’re talking about bracing your core properly. At 51 years of age, I need all the advice I can get on how to do the exercises correctly so that I waste as little time as possible. God bless you for making things just a little easier.

  30. Scot Herman man I'm curious is it bad to visit several machines to get a Full body workout out I do mean full to get my self back into shape then after I feel that I'm ready start utilizing free weights bench press pull ups all the other vids you you do? I ask this cause I have torn my rotator cuffs in my shoulders & my right knee is kinda messed up but its getting better sence I have bin using the squat machine I would appreciate a reply if you ain't busy sir.

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