0:16
one of my favorite ways of training
0:17
biceps it's called cluster sets um it's
0:20
based on a principle of um 25 reps each
0:24
set but every five reps you're going to
0:27
hold an isometric contraction so squeeze
0:30
the muscle basically for 5 seconds so
0:33
it's five reps hold five reps hold until
0:36
you do your 25 we're going to do three
0:37
sets on three separate Bice of exercises
0:41
but good friend of mine Sean Stafford
0:43
showed me it and the first time I did it
0:44
was for shoulders and uh you know I was
0:46
picking up these big weights and uh it
0:48
tore me apart to put it blly but um I
0:50
thought I do the first set then to
0:53
so um Weight Wise obviously you don't
0:56
want to pick a weight that you could do
1:00
you want to go a little bit lighter than
1:02
that so I say whatever weight you can
1:03
normally do say 25 reps um you pick a
1:07
weight where you can maybe do 35 reps
1:11
and that sort of allows for the the
1:12
holds but this might be too heavy it
1:14
might not be we soon find out okay
2:24
one four arms that way out second one um
2:27
set of exercises hammer curvs obviously
2:30
your hold's going to be sort of halfway
2:32
up really squeezing out of fight your
2:34
biceps again really approach good M
2:36
muscle connection two arms yeah what no
2:38
both together but what I find when you
2:40
do hammers right is slightly lean into
2:42
it more so I see hammers people do all
2:44
this standing up right swinging like
2:46
that elbows back and come up to there
2:48
cuz you're only working your bicep so
2:50
it's there I come up to there it's my
2:57
easy get your kill up a little bit
3:18
yeah brilliant me now come on now we're
3:22
going to work okay as you
3:30
don't worry about coming so high don't
3:32
worry about coming so high and
3:34
again now just hold them just little bit
3:37
of tension just hold them there three
3:39
four five come on in right rest pause
3:42
rest pause couple of seconds right one
3:46
one come on that's it bit looser last
4:00
p p curs really isolates a peek your
4:02
biceps yeah soing it yeah you don't let
4:05
the weight go onto your fingers you're
4:06
not ging it so there's nothing that then
4:08
yeah when you P you just squeeze the
4:46
nice keep going one more
