About this Video

• Video Title: Bigger Biceps: This NEW Study Is Interesting
• Channel: House of Hypertrophy
• Speakers: House of Hypertrophy
• Duration: 00:12:08

Introduction

This video discusses a new study comparing biceps exercises, specifically cable Bayesian curls (shoulder extended) versus preacher curls (shoulder flexed). It analyzes whether training biceps at longer muscle lengths leads to greater growth, considering additional research on incline versus preacher curls and other muscles. The video also explores exercise variety and provides guidance on biceps training program design.

Key Takeaways

• New Study Comparison: A recent study compared Bayesian cable curls and preacher curls, matching resistance profiles to be hardest at 60° of elbow flexion.
• No Significant Difference: The study found no statistically significant differences in muscle growth between the two exercises across various regions of the biceps and brachialis.
• Type II Errors: The video highlights the possibility of type II errors, where a real difference exists but isn't detected due to factors like small sample sizes.
• Incline vs. Preacher Curls: The video references four studies comparing dumbbell incline curls to preacher curls, noting conflicting results and methodological limitations in some studies.
• Muscle Length and Growth: Shoulder-extended curls (incline, Bayesian) may be slightly better for biceps growth, particularly in the upper to mid regions, while preacher curls might be better for developing the brachialis and brachioradialis.
• Exercise Variety: Exercise variety may lead to better elbow flexor growth.
• Training Variables: The video emphasizes that hard and sufficient training are more important than exercise selection.
• Alpha Progression App: The video promotes the Alpha Progression app for creating customized, evidence-based training programs.