YOU DON’T BUILD BIG BICEPS BY ONLY DOING COMPOUND MOVEMENTS (I’ve Tried)

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81 comments
  1. Eyes Brah / June 15, 2016

    gonna need to do them curls for the girls

    • gijs wulfsen / June 15, 2016

      +jay t education is important, but big biceps are importenter

    • Travis Martinez / June 16, 2016

      Thighs for the size if you guys know what I mean

    • Steven 45 / June 16, 2016

      +gijs wulfsen W

    • Matt Taylor / June 17, 2016

      Lats for the twats

    • Steven 45 / June 19, 2016

      decks for the pecs

  2. Kevin Ng / June 15, 2016

    how about compound like bench press and overhead press for big triceps? or
    it is the same as the bicep, it need to be hit directly with iso movement?

    • Travis Martinez / June 15, 2016

      You would be training the Triceps with pushing compounds because you would
      be locking out your arms under resistance, but you can also lock out your
      arms with other exercises such as the lying tricep extension, cable
      overhead extension, 1 armed cable skull crushers etc. the point is that you
      are challenging the muscle to lengthen and shorten under more resistance
      than its already accustomed to . This will force the muscle to activate
      more of its dormant potential in order to complete the range of motion.
      This is when it starts to burn and you feel the pump. Don’t throw
      isolations out the window. They’re just another way of overloading a muscle
      in a more direct fashion. The compounds do the same but they involve
      multiple muscle groups. Hope this helped man.

    • ListenAndLearned / June 18, 2016

      How would you hit the long head ?

      Its weird because i use to try every other exercise, except straight bar
      pushdowns, and my tris would not get that wide 3d look. As soon as i
      started doing pushdowns i started to get that width that the lond head
      brings out.

    • Bob Jenkins / June 18, 2016

      +ListenAndLearned Overhead extensions. I like using the rope, setting the
      pulley at upper chest height, and keeping my arms back as I extend overhead.

    • ListenAndLearned / June 18, 2016

      +Bob Jenkins
      i’ll give that a go thanks !

    • DrSmokeTrees / June 23, 2016

      Broscience: Biggest guy at my gym says Close Grip Bench and Skull Crushers
      are best for Triceps. Also, dips.

  3. Micc / June 15, 2016

    Love your videos man, keep it up! Huge fan from Hong Kong!

    • fazal ihtisham / June 15, 2016

      Yo I’m from Hong Kong too lol. Are you Chinese?

  4. OmarIsuf / June 15, 2016

    So to get big biceps….train biceps….GOT IT!

    On the real this video was basically just trying to defend some of the
    science bros out there. It seems every time a study comes out, people wanna
    pick it apart. In this case it was a study talking about bicep growth in
    compound movements. Understanding context is important. Also there IS such
    a thing as being too much of a minimalist (aka “just squat bro”).

    Apologies for the lack of videos, I got a very cool project about to get
    started with myself, Bart Kwan & Silent Mike. Stay tuned! I’ll be having
    more informative videos (a new mobility video, a video on maintaining a
    vertical torso with squats, a Q&A etc) coming up!

    • frblaze2 / June 16, 2016

      +Flaynk speaking from personal experience, compound is fine, although
      isolation required for maximum arm growth

    • terkky / June 16, 2016

      +Flaynk of muscle! it was a 16 pound gain overall with some body fat. when
      I leaned out I had that nice 1 inch bicep gain left over. i was never so
      happy haha

    • Viktor Bucho / June 24, 2016

      What about weighted pull ups ? Will my bicep continue to grow if im adding
      more and more weights ?No isolation ecercises here , only chin ups and pull
      ups.Thank you anyway great vid as always , keep it up .

    • frblaze2 / June 24, 2016

      +Viktor Bucho yep, they will

    • whatever04811 / July 10, 2016

      Omar, do you do webinars?

  5. nickwithasickness / June 15, 2016

    I usually don’t like very often but when a fitness personality tells me to
    like if I actually felt so I like.

    • TheAltruismActivist / June 15, 2016

      +John M Clicking ‘like’ on the video (thumbs up)

  6. Jon Goerig / June 15, 2016

    WAIT SO BICEP CURLS MAKE YOUR BICEPS BIGGER?!?!? real ground breaking stuff
    here 10 out of 10 thumbs up

    • MoeJames1986 / June 15, 2016

      GAME-CHANGER!!!!!!!!!!!!!!!!!!!!!!!

    • yodatwinkie / June 15, 2016

      +MoeJames1986 bet cha Isis is so proud of their top ground breaking
      scientist here.

    • MoeJames1986 / June 15, 2016

      +yodatwinkie LMMFAO

    • Flaynk / June 16, 2016

      Right but he’s countering the argument that your biceps will grow from
      compounds only. Did you even watch. Just lol at you baldcell. Did you white
      knight your way through life? Lol

    • Jon Goerig / June 16, 2016

      +Flaynk baldcell?

  7. The Famous Grim Hope / June 15, 2016

    *That’s very true Omar, but what I found that it doesn’t take to long to
    fully develop your biceps because they’re actually a small muscle group so
    yes isolation movements are needed*

    *So when your biceps have peaked they pretty much stay the same size from
    the compounds alone.*

    • The Famous Grim Hope / June 15, 2016

      +OmarIsuf NOT AS GOOD AS YOU…YOU LONG HAIR HIPPY FREAK!

    • The Famous Grim Hope / June 15, 2016

      +Ascend Fitness I told you. I always tell the truth. I don’t like 90% of
      the people on here. Omar isn’t in that 90%……YET

    • steve levario / June 15, 2016

      True!!

  8. Duncan Robertson / June 15, 2016

    Free Flex Show. I was just wondering what all a Chinese or Russian Olympic
    lifters workout schedule might look like. Or where to find one. Because
    your videos have peaked my interest in people like Klokov.

    • Lolek Bolek / June 25, 2016

      +Mario Mario feel ya for that 38° C

    • Lolek Bolek / June 25, 2016

      +Mario Mario in my gym squat racks and benches are always soaking wet

    • Duncan Robertson / June 26, 2016

      I know what +Mario Mario +Lolek Bolek you mean, where I live its between
      100-115 F which is 38-46 C. I live in the States. I really appreciate all
      this information you are giving me so I can be more successful in my
      journey into WL. What sort of work should I do if my shoulders are weak,
      but I know I can clean and squat lots of weight? I just can’t seem to put
      the weight overhead after cleaning it and I have to use lighter weight for
      snatches for that reason as well.

  9. Cherry Pauper / June 15, 2016

    Omar, don’t be so modest. Your biceps are jacked and don’t let YouTube
    tough guys say any different.

    • John M / June 15, 2016

      For real

    • Thetarget1 / June 15, 2016

      “Pfft, he barely has any muscle. ”

      -12 year old youtuber

    • EdStand / June 15, 2016

      +Thetarget1 typing with an Alphalete shirt on.

      Yes, I’ve said it!

  10. Strength in Manlets / June 15, 2016

    no wonder my biceps don’t grow anymore. all ive been doing are towel rows.
    lol but seriously i need to do so more curls.

    • Yotam Sho / July 13, 2016

      +Strength in Manlets you said you stopped building muscle from your
      rows/pull ups. Check out reddeltaproject’s channel. He discusses this and
      has solutions to plataeus like yours

    • Yotam Sho / July 14, 2016

      +Strength in Manlets ohh OK lol gotcha

  11. Spartacus / June 15, 2016

    It seems like the powerlifting fad is fading and bodybuilding is coming
    back. Thank god.

    • HisAirnessN1 / June 17, 2016

      +Spartacus Fighters, powerlifters, and other true athletes don’t cut 8-16
      lbs in one day. They took weeks to burn fat, and the last day they lose the
      remaining 3-4 lbs of water. Just look at the weigh ins, I saw powerlifter
      with 9 to 14% bf, and MMA fighters even less. You
      indirectly said that they do cut only water cause you didn’t even mentioned
      that they could cut fat. And again, you don’t know nothing about
      powerlifting.

    • Spartacus / June 17, 2016

      +HisAirnessN1
      http://ftw.usatoday.com/2013/11/ronda-rousey-lost-17-pounds-in-one-day-to-make-a-point

      That’s why mma fighters like Conor Mcgregor weigh in at 145, but on fight
      night they come in at 170…. lmao If I know nothing, you know even less

    • HisAirnessN1 / June 17, 2016

      +Spartacus LOL what an idiot.
      Rousey made that point just to prove that anybody can make weigh (sort of,
      women weigh cuts are different from men).
      Plus, that was in 2013, where there was IV.
      Now is banned, so most of the fighters can’t even imagine to do that.
      Talking about powerlifting: do you think that you can cut 17 lbs at the
      weight in and then lift at your best? Are you that dumb?

  12. Hesham / June 15, 2016

    Chest not growing. Tips?

    • TWIRKNOLOVE / June 15, 2016

      Slow down your movement. Eat a bit more.

    • Dave / June 15, 2016

      Look up on YouTube – “Chest Dips” … The most underrated exercise for
      chest that isolates the muscle. Also, it sculpts the bottom part of the
      chest and makes it look good

    • Joe Grim / June 16, 2016

      Do heavy chest flyes for 5×5 and then after the flyes do heavy bench press
      5×5.

    • Matt Taylor / June 17, 2016

      Search a guy called Ben Pakulski in youtube. He has one of the most
      scientific approaches to training.

  13. Patrick van meter / June 15, 2016

    Seen some gymnasts with some good sized biceps. Never seen a gymnast do
    curls.

    • libriano91 / June 21, 2016

      Yes, most gymnasts rarely, if ever, do curls. They actually get most of
      their biceps growth and definition not from bent arm movements but from
      doing straight arm work like planche, maltese etc, especially when those
      movements are done on the rings. If you don’t believe me try doing planche
      leans on the floor with your fingers pointed backwards and tell me how your
      biceps muscle and tendons feel afterward.

    • Patrick van meter / June 21, 2016

      I get it. I will be 75 next month and do mostly bwt stuff including rings.
      Been working on the planche for 4 years and barely straddle. Probably out
      of my reach but love working on it. Tendons take a long time to heal and
      are sore all the time. I know what you are saying. Straight arm is so much
      tougher than bent arm. People just don’t understand it. Thanks for the
      comment.

    • DrSmokeTrees / June 23, 2016

      Thats a different subject though, and its one being studied. Early evidence
      shows that “Weighted Stretching” has a major impact on muscle size.
      Weighted Stretching, or holding weight with a muscle while its stretched
      out to near limit and full of blood, just happens to be something that many
      gymnasts do a lot of. Particularly those that work on bars, or rings.

      tl;dr- At the end of your workout, try holding a weight at the bottom of
      the eccentric portion of the lift, while pumped, for about 30 seconds, to
      increase muscle size greatly.

    • libriano91 / June 25, 2016

      That’s an interesting aspect that I hadn’t thought of, I’ll definitely look
      into the effects of weighted stretching on muscle size when I have the
      time. But the point that I was trying to make was more that in gymnastic
      strength training as opposed to regular weight lifting you put tremendous
      stress on your musculature, tendons and joints by gradually putting
      yourself in more and more mechanically disadvantageous positions and
      increasing the complexity of the movements instead of just doing the same
      rather simple movements and gradually adding more weight to them via a
      barbell, dumbbell, machine etc. An analogy in weight lifting would be to
      take a rather light weight and put it on the end of a long rod or barbell
      and try to lift it while holding the opposite end vs just lifting the same
      weight in a more mechanically advantageous manner, e.g. doing regular
      curls. Gymnastics uses decreased leverage as opposed to increased amount of
      weight being lifted to increase the difficulty/intensity of an exercise,
      e.g. compare a regular pull up (bent arms) vs a cross pull (basically a
      straight arm pull-up where the arms pull out to the sides). Both are
      essentially ways of pulling yourself up on the rings but the latter is
      several orders of magnitude harder than the former. The analogy I used with
      weight lifting is not perfect though, because gymnastic strength training
      relies primarily on closed kinetic chain movements (i.e. the body moves
      while the extremities are fixed in space) while the weight lifting exercise
      I mentioned (and indeed most weight lifting exercises) is open kinetic
      chain (i.e. the extremities move while the body is stationary). Closed
      kinetic chain movements typically have more transferability to your daily
      life and to other athletic endeavors than open kinetic chain movements.

    • Tmapples Gaming / July 23, 2016

      @Drsmoketrees that’s the phenomenon called hyerplasia

  14. Jan Christensen / June 15, 2016

    What about the triceps then? Do they get enough work in the pressing
    movements or should one add 2-3 sets of some isolation movement to make
    them grow?

  15. KenzieLeroux / June 15, 2016

    i have 16” arms but they dont look as big as your arms.. whats up with
    that?

    • Mo Yusuf / June 15, 2016

      +bikerboy72 bodyfat % too

    • george walters / June 15, 2016

      as they prviously mentioned, its a combination of level of leanness,
      genetics and insertions, fullness, and another would be height. Omar is
      about 5 9. So if you’re taller itd make sense that your arms look smaller
      bc of the elongated frame.

    • KenzieLeroux / June 15, 2016

      hmm interesting. yea im 6′ 185 around 14%bf

    • James O'Morain / June 16, 2016

      triceps. Beef them up and you’ll see a difference

    • george walters / June 16, 2016

      +James O’Morain yeah this also, as if you have a much larger bicep your arm
      will be a lot bigger flexed and look smaller unflexed

  16. Aden Mendoza / June 15, 2016

    Are you dating Jazmine Garcia or is she just your client?

    • Jared Sheldon / June 16, 2016

      Reason for those hickeys he used to have lol

    • Candace Lin / June 18, 2016

      obvious answer is obvious lmao

  17. Calallal / June 16, 2016

    Omar what about gymnasts? more specifically gymnasts that use gymnastics
    rings, they all have crazy biceps yet they don’t do any curls. it seams the
    is more to the bicep than flexing the elbow. tremendous load is placed on
    the bicep when in positions such as the planche, back lever etc. what are
    your thoughts?

    • CW Total performance / June 16, 2016

      100% agree, but they have been training like that multiple hours a day for
      years.

    • tommy / June 16, 2016

      I’ll add that they also do weighted training. Even bicep curls (just not as
      often as bodybuilders). Source; I work at a gymnastics gym

    • Israel Estrada / June 26, 2016

      they actually do bicep exercises. one I know is pelican curls

  18. Papa Knut / June 16, 2016

    Omar could you please do a video on how to avoid hitting your d*#k during a
    clean or snatch?

    • chode nugget / June 17, 2016

      The way to avoid that is by not doing clean or snatch

    • Candace Lin / June 18, 2016

      um, are you like…bragging by any chance ?

    • Papa Knut / June 18, 2016

      +Candace Lin I’m new to weightlifting, maybe we could get together so that
      I could examine your snatch? 🙂

  19. Dolan Duck / June 21, 2016

    this guy hasn’t built big anything for how long he has lifted lmao.

    • Karthikeyan Manoharan / June 21, 2016

      Getting big is not his goal. It doesn’t hurt being a little more polite,
      does it?

    • Apollo / June 22, 2016

      Being natural has limits! Most fitness dudes out there are on the juice.

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