How To Build The Bicep Peak | Full Arm Day

Hey, what's up everyone? Welcome to today's video. Now we are going to just hit the gym. We are outside Raw. This weather, it is apparently called Storm Brian, so we're gonna seek refuge in the gym. I'm just meeting my friend TK here now. He's on the channel from time to time. He's like best friend, accountant, lifelong friend, financial and life advisor basically, right? I by accident have gone to gym for 14 days straight. I've not taken a rest day because some days when I'm not lifting weights, I'll go do MMA, which is going great! Here's a little clip just from my phone when Nabil was recording me doing MMA— it was very cinematic so it was hard to see you know what I was like but here's a pretty clean iPhone clip. Haha haha ha hahaha absolutely loving it! I'm loving being a complete beginner and just learning something from the bottom up. That was definitely one of my favorite sessions so far. And then after this, I went over to Coach Dave, uh, to do some grappling, and he choked me out a couple times. And I'm just really learning about leverages and everything. It's crazy. It's just a whole new world to me, and I love it. More to come on that. Like I was saying, I haven't taken a rest day in so long, and again, I'm going to hit the gym again today. But on days when I'm like, I should be taking a rest day, but I want to just hang out with a friend and lift, I'll just take it easy and do something fun like an arm day, calves, abs, or just work on some technical parts of a lift that I want to increase. And I put that up on my Instagram story and I got a lot of questions being like, hey, you know, you shouldn't be doing that, you should be taking a rest day, uh, you're overtraining. And overtraining is often not overtraining, you're actually probably under-recovering. So overtraining from one person will be very different to another person. So I keep my stress levels low in life, I don't work a job that I hate, I get plenty of sleep, I prioritize sleep. My nutrition is on point. I have a very nutrient-dense diet. You see how much vegetables I eat because I just love vegetables and fruit, and you know, I track my macros and everything. So my recovery is pretty damn good. So right now I'm feeling fine, but over this weekend I think I'm gonna pull it back a little bit. Anyway, so I think the plan with TK is— I've talked long enough— we're gonna head in, hit an arm day, and then go get something to eat afterwards. Yo yo! Our fleet sponsored the Caymans, you know it. Gotta sort the boys out. What up everyone, so we are hitting some arms today and any lad who is watching this is most likely keen to get bigger arms. When I first started out in the gym, I was just obsessed with training arms. It's actually kind of funny thinking back to it now. I had a set of dumbbells and a barbell in my room and I would just do curls every night before I went to bed, which may be a reason my biceps are pretty well developed now. But anyways, in this video I'm I'm gonna go through some common myths about training arms and go through some of the main tips I have. This is a chilled vlog of what I get up to most days at the moment, which is hanging with my friends, eating, and lifting. So sit back and relax and leave the video a thumbs up, that'd be great. First thing I want to talk about is how to develop the bicep peak. I see a lot of people prescribing some certain exercises that claim to shape your bicep to give you that peak, and while they may be great exercises, that isn't how you get a bicep peak. Having a bicep peak will come down to your genetics, muscle size, and how lean you are. You can make a muscle bigger or smaller, you can make fat cells bigger or smaller, so focus on simply getting bigger arms, and when you're lean enough, you will be able to see that definition, that pop, that creates a bicep peak. There are no magic exercises per se that will shape your muscles. You cannot change your genetics, and some of us have short or long bicep muscles. And to go back to what I said about pop and definition. Think about it when you cut down and other muscles such as your chest pop out, or you'll even get more tricep separation, or you'll even see more details in your lower back. It is just the same with your bicep peak. Top of that, you want to be using a range of different exercises and grips. So you want a neutral grip, a supinated grip— that's your hands facing the ceiling— and also an alternating grip where you go between the two. Then the same goes for your triceps, which take up two-thirds of your arm, so do not forget to hit them. You want to be doing stuff like over overhead extensions and then push-down movements, because which part of the tricep you hit— long head and so on— will actually depend on shoulder flexion. So don't forget to hit the muscle from all angles, lots of different exercises for full development. My next tip for when I'm having an arm day like this is to alternate between bicep and tricep exercises. My reasoning behind this is when you do this, it allows the paired muscle to get a bit of rest, thus allowing you to lift heavier or get more reps when you come back to that muscle. More weight More reps, more volume tends to equal more gains. My next piece of advice for when looking to get bigger arms or any lagging muscle is to throw it in at the end of every odd session, which is an easy way to increase volume. So this kind of goes back to me as a young fella training biceps every night. It is a small muscle group and curls aren't very taxing on the body, so it won't really affect the rest of your training. Apart from that, all the fundamentals still apply. Concentrate on using proper form and getting a good contraction. Vary rep ranges, so go from light and controlled to heavy force reps. You'll even see me doing some cheat curls at the end of this session, which is absolutely fine as long as you're not risking putting yourself at injury. So I don't recommend things like cheat squats or cheat deadlifts. They're not safe. I don't know if they even exist. But anyways, have fun, live life, big arms look savage. Enjoy the rest of the video. I'm out. Alright, session done. Now it is time for food. Food. I'm gonna post a workout on the screen. Also check out TK's new car. I call it the Batmobile, okay? Look at that absolute beast. TK makes accounting cool. You do. I'd love to go on it. Look at that interior. Right, so we're looking for this new burrito place. Every weekend, it's now becoming tradition, we get a sombrero burrito. So this place just opened up and it's right beside Raw A glittery 2-minute drive. So now we gotta find it. It's in the Beacon South Quarter somewhere. There she is. Um, bravo! Oh, I got coffee! Oh, we get an iced coffee! Oh man, we're in. We are in the money. Hey, everything's coming up Milan. Yeah, so I really had to stop TK from ravaging his. I was like, it looks good, man, don't mess it up, right? But, uh, so yeah, this is my new go-to burrito place. Chicken, corn, salsa, loads of jalapeños, lettuce, and check the black rice, okay? I don't know what it is, apparently it's more nutrient dense. I think it tastes better regardless. Anyways, so perfect timing really because the battery on this is about to go. Gonna demolish this and head home. I'll chat to you guys then. Okay, so we're doing a car swap. Tom gets the Renault Lucky man, I get to drive the Benzo home. Let's do it. All right, of course Tom has Katy Perry Wide Awake on blast. Let's go! I enjoyed that. What do you think? Does it suit me? Pretty sick whip. Nailed the parking, big man. I know, isn't it? One thing I will say in defense of the Renault, yes, the Merc is slicker, but isn't it nice being kind of high up and like elevated or something? Yeah, yeah, I know. Yeah, yeah, it's nice having that sunroof. So Tom has left the building, so my Saturday night winding down with some Joe Rogan. Comment down below if you listen to his podcast. That is Will MacAskill, and they are talking about consciousness and whether or not this is just one big simulation, you know, if we're even real. And I just love that topic of like different dimensions. Oh God, I could talk about it for so long. But anyway, so it's Saturday. I was gonna go out tonight, but there's something called Storm Brian. So yeah, there's a storm called Storm Brian at the moment. Let me show you it, right? It is rotten outside. It is so wet and windy. And I don't know about you guys, but whenever the weather is bad, I just do not want to leave the house. I just want to stay inside and eat. I also stayed in last week weekend. So if I stayed in this weekend, that would be 2 weeks off the booze, which is— I sound like recovering alcoholic— which is good for me. And I do think, you know, obviously it helps a lot with training and diet. I think I'm looking good right now. Another thing that I should definitely talk to you guys about and update you guys on is the reason why Tom came over. And the lighting is so weird here. The reason why Tom was here is because we are organizing this event. So the event is basically, I want someone who's killing the game in every kind area they're in. So someone from MMA, someone from rugby, someone from YouTube, someone from business, fitness, so on so forth. And so basically we're looking at the last weekend in November, so that'll be probably November 25th, which is a Saturday night. I also want to have an after-party, like I just want to make it a sick day, do you know what I mean? It's like food covered for everyone, you know, lots of free stuff, and hopefully have it in the city centre and then an after-party in Dublin that night. So we are looking to have it all finalized finalized on the 1st of November. And I can tell you now, I've gotten in touch with some people that I know you guys love. So again, that is kind of going to be my focus for November, is making this event come alive and hopefully have it squared off on November 1st and then 25 days to promote it and sell tickets. So again, it helps me massively when you guys gauge your interest and comment down below and tell me what you think about all these ideas. So now I'm going to chill out for a little bit, of course going to make some dinner, and then I'm going to decide whether I'm going to go out later on or if I'm I'm just gonna stay in on the straight and narrow because I am going to Texas on Wednesday. So probably a good idea to stay in, but I'm bored. So for dinner, I got a chopped turkey burger and a load of salad, diced that up as well, some egg white omelette in there too. This is gonna be delicious. Gonna put it in this bowl here. And I think I'm low-carb in it a little bit today because I think tomorrow I'm gonna do a food challenge. So I'm wrapping up this video here. I hope you enjoyed a bit of arm day, bit burrito bowl, bit of chat, and I'll see you in the next one. Probably going to get one more video done and then we got Texas. So it's going to be an awesome crew, awesome bunch of people, and I'll also be vlogging, recording the whole event that Alphalete is putting on. So see you guys then, catch you in the next one. For real.