The video discusses the best exercise for biceps, with Mike Mentzer arguing that the close-grip palms-up pull-down is better than any curl. The narrator, who had a distal bicep tendon injury, found that this exercise was safe and effective for building bicep strength. He also reduced his volume of training, doing only one set of an exercise to failure, as recommended by Mentzer. Additionally, the narrator emphasizes the importance of recovery, citing Mentzer's statement that the rest period between sets is just as important as the workout itself. The narrator notes that he prioritized sleep and nutrition to aid in recovery and found that his biceps grew stronger as a result.
Here are the key facts extracted from the text:
1. Mike Mentzer believes that the close grip palms up pull down is the best bicep exercise in the world.
2. The close grip palms up pull down works the bicep around both the elbow and shoulder joints.
3. The muscle contracts more uniformly from both ends during this exercise.
4. The narrator tore their distal bicep tendon 99% and was left with limited exercise options.
5. The narrator was unable to do incline bicep curls or preacher curls due to the injury.
6. The narrator used chin ups as an alternative exercise, but eventually developed elbow pain.
7. Mike Mentzer recommends doing only one set of an exercise.
8. Doing a second set of an exercise represents a 100% increase in volume and can be counterproductive.
9. The narrator reduced their volume and increased intensity to salvage their injured tendon.
10. The narrator used a variation of a curl, running the rack with one set to failure, and saw improvements in their biceps.
11. Mike Mentzer emphasizes the importance of rest and recovery, stating that the workout is only 50% of the big picture.
12. The narrator increased their sleep and spaced out their training to prioritize recovery.
13. The narrator recommends spacing out bicep training and realizing that indirect work from other exercises can be enough to trigger gains.
14. Nutrition and supplementation are also important for recovery and growth.
15. The narrator uses a high-quality protein supplement to support their recovery.