Nick Nilsson
@madscientistofmuscle • 247,500 subscribers
Videos
"Magnetic Overcoming Isometric" Bayesian Curls... this takes an ordinary dumbbell curl and turns it into both a stretch-focused exercise AND an overcoming "magnetic isometric." Essentially, you'll use an ordinary garage magnet (available on Amazon - and attach it to your wrist. Then pick up a dumbbell and let the magnet contact the steel frame of a rack or other steel post. Now you'll do what is essentially a Bayesian Curl (those are normally done with a cable from behind your body to get the stretch). Once the magnet is attached, use a strong bicep contraction to develop enough tension to free the magnet from the steel. ** DO NOT use momentum or sudden movements to "pop" the magnet off. You want to gradually develop tension by contracting the bicep HARD. This working against an immoveable object is generally what's known as an overcoming isometric - you're trying to overcome the immoveable object. Here, though, once you develop enough tension, the magnet will come free and you'll continue the curl up powerfully. I found this one gave me excellent bicep activation and an intense stretch at the start of every rep. --------------- Want bigger biceps? Try this free 3 week specialization program... Link in bio #dumbbellcurls #bicepcurls #bayesiancurls #bicepexercise #nicknilsson
Nick Nilsson601,600 просмотров • 1 день назад
The fun never stops! Double Kettlebell Clamp Weighted Pull-Ups. This is an incredible grip challenge, in addition to working your back. I've got a pair of 53 lb kettlebells that I'm holding while hooking my four fingers over top of the pull-up bar and I've got a 35 lb bumper plate hanging from my waist. I've done variations of this using a barbell (which you may have seen before) but using the thicker handled kettlebells makes it even more challenging on the grip. In the second half of the video, I show a set with just the kettlebells in hand. Adding the weight on the waist makes it MUCH harder even though it's already pretty hard :) When you've been training as long as I have (35+ years), I find it really helpful to keep doing things like this for the fun and challenge of it (yeah, I have a different idea of fun than most people). --- Want to build a bigger, stronger back? Give me 3 weeks... Link in bio #pullups #weightedpullups #gripstrength #nicknilsson #calisthenics
Nick Nilsson470,500 просмотров • 5 месяцев назад
Want to build maximum arm size? Then you need to build your brachialis muscles (via Reverse Curls). One of the issues with the Reverse Curl, however, is your grip can give out before you fully work the brachialis. This technique doesn't take grip out but just more effectively isolates the brachialis so that they hit failure before your grip does. At the start of every rep, grip solidly on the bar about shoulder width apart, let the shoulders round forward. Now externally rotate your shoulders bringing the bar up and back a little so that the inner creases of your elbows are pointing forward, lock the shoulders back, THEN start the reverse curl, maintaining that position all the way up. Then as you reverse curl up, imagine like you're trying to snap the bar in half. This puts even more tension on the brachialis. Do this shoulder reset at the start of every single rep. Use a LIGHT weight with this...I'm using just the empty bar because of how effectively it shifts loading to the brachialis. This one is all about developing targeted tension not about moving weight. If you try and go too heavy or move the bar too fast, it can easily turn into an ugly "clean" exercise, so definitely focus on locking the shoulders back The brachialis muscles sit just below the biceps towards the lower end of the arm. And developing these can help push your biceps up from underneath. This gives a you a thicker-looking arm while improving your bicep peak (it doesn't change the shape, just pushes the bicep up from below making them LOOK better). --- Want to build big arms FAST? Do THIS specialization program for 3 weeks... Link in bio #reversecurls #barbellcurls #bigarms #armworkout #nicknilsson
Nick Nilsson110,700 просмотров • 4 месяцев назад
One Side Loaded EZ Bar Curl (with assist)... there is more to this than just a simple single arm curl! This also strongly targets the supination function of the biceps AND gives you a serious forearm and grip work as well. I've got a 25 lb plate loaded on the one end and nothing on the other end. I'm gripping the bar right up near the plate and I'm using a single finger from the other hand to help stabilize the bar (more on this in a minute). The interesting thing about this setup is that the long, unevenly loaded EZ bar is constantly trying to pronate (rotate to a neutral position, in this case) my working hand as I'm curling. That means my biceps aren't just flexing my elbow, they're also fighting to maintain supination (palms forward/up)... and supination is one of the primary functions of the bicep. As I mentioned, I've got a single finger underneath the opposite end of the bar to provide just enough assistance to control that rotation. By changing how much pressure I apply, I can increase or decrease the rotational resistance on the fly, as needed. With a bit heavier plate, this would be more balanced, but I found 25 lbs (or less) to NOT be balanced in terms of the rest of the length of the bar. So this exercise combines elbow flexion, resisted supination, and forearm stabilization all into one exercise. Very quick and simple setup... defintely worth messing around with. --------------- Want bigger biceps? Try this free 3 week specialization program... Link in bio #bicepcurl #ezbarcurl #barbellcurls #bicepexercise #nicknilsson
Nick Nilsson16,000 просмотров • 1 месяц назад
Chin-Up Negatives... how much extra weight should you use? (for pull-ups, too) This is for people who can already do a few chin-ups or weighted chins. One of the best ways to build strength for doing more weight for weighted chin-ups or adding reps to your bodyweight chin-up is eccentrics. This is not simply a controlled descent where you're lowering yourself down. That's not a TRUE negative. True negatives are BRUTAL...they're a FIGHT all the way to the bottom. You need to be trying as HARD as you can with everything you've got to actually PULL yourself UP. We want the weight to be heavy enough that it immediately starts pulling you down, but not so heavy that you have no control over the descent. (side note: I prefer the bench in front of me for negatives rather than stepping off it from behind. It allows me to grab the bar to assist with the step up) Start with a weight you know is a bit over what you can do for a full rep. I can do about 110 to 120 lbs for a rep on this exercise. The first weight I tested is 135 lbs. When I determined I could easily do a hang for 5 seconds, I knew it was too light and lowered myself down. I didn't even try and do a true negative. The second weight was 180 lbs. The moment I stepped off the bench, I got a second or so of hang then the weight started pulling me down. I was able to fight this all the way down, lasting about 9-10 seconds. This felt like a good weight but I wanted to test a little bit more. The third test was 200 lbs. The moment I stepped off the bench, the weight pulled me down and I wasn't able to control the descent. So I pulled back to 180 lbs and tested again. Perfect. Personally, I like to do just single reps but you can try a set of 1-3 reps as well (if you can do more, the weight isn't heavy enough). Rest 2 min between reps, as long as you have the weight dialed in and can get a 7-10 second "fight." True negatives are tough on the nervous system and muscle fibers so do these just once a week. #madscientistofmuscle #chinups #negativechinsups #weightedchinups #eccentrics #pullups #chinupnegatives #negativetraining #getmorechinups #getmorepullups #calisthenics #bodyweight
Nick Nilsson61,000 просмотров • 1 год назад
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