Why The Muscles You Want Won’t Grow

Why The Muscles You Want Won’t Grow


(chill music) – What’s up guys, it’s Chris Heria. Welcome to another vlog. I’m just getting my bicep workout started with the Heria Pro app and today I’m actually
gonna be showing you why the muscle you want
to grow is not growing. Now a very common issue people have when they start working out is increasing their reps
and weight in an exercise and still not finding their desired muscle like their chest or their bicep growing. The main reason behind this is proper muscle contraction and it should be the first thing that you focus on and train towards before even trying to
increase your reps or weight. But the truth is some
people can take years to figure this out before
experiencing real result, and some currently have
been training for years, and still haven’t figured this out yet. And that is to properly
contract the desired muscle. I’m gonna show you how I do that with this next exercise I
have for my bicep routine: dumbbell curls against the wall. Let me show you what that looks like. (heavy bass hip-hop music) ♪ Heria music ♪ – As you can see, I’m
tryna isolate my bicep in that bicep curl as much as possible. Placing my back against the wall and walking up a little forward so that my arm hangs straight down and has less leverage over
other muscles in my body like my shoulders to
help with the exercise. Not all exercises require
multiple muscle groups to be activated. Even exercises you think are isolated like the bicep curls still
require the engagement of other muscles like your forearms, but the way and how you do the exercise will greatly determine which
muscle you emphasize on and engage more of. And the best solution for this is to have better form and technique, and use the proper reps
with the proper weight. So keeping that in mind
for my next exercise, I have behind the head chin-ups. I’m gonna try to keep
my form and technique as strict a possible
while doing this exercise. As you can see, the way in which I do this is gonna allow me to emphasize and engage more of my bicep. Let’s go for it. (heavy bass hip-hop music) ♪ Heria music ♪ – All right, remember, the better your form and technique is, keeping your body controlled and engaged, the more muscle contractions you can have. If you’re lacking form or
technique during an exercise, you’re a lot more likely
to just be going through the motion and fatiguing yourself, and most likely, using
other undesired muscles to help complete the reps
than actually contracting and growing the desire muscle
as effective as possible, resulting to little or no progress. So be very conscious to make
a mind-muscle connection, applying proper form and technique, squeezing and contracting
properly with every rep. Forget about increasing weight until you can master this and once you have, you wanna
continue to train smart as you begin to increase
your reps and weight. All right, so now we’re gonna
start increasing the weight with this next exercise. We have forearm negative dumbbell curls. Well, we’re gonna continue to train smart, always trying to maintain perfect form and technique as much as possible. And because we’re using heavier weight, we’re gonna use a negative movement to emphasize on the muscle
contraction of the bicep and to eliminate as much help from other muscles as possible. And since it’s heavier, we’re
gonna decrease the reps. We’re gonna go for five. So you’re gonna help up with one arm and you’re gonna allow it to come down. Slow and controlled as possible. (heavy bass hip-hop music) ♪ Heria music ♪ – Weight greatly determines
how much control you have on your muscle contractions. A lighter weight will allow you to focus more on a particular muscle along with form and control. And heavier weight will
require more effort and a stronger contraction which will develop more strength, but will have less form and control, and will definitely require
the help of other muscles to complete the exercise. And that’s why I didn’t even try to curl that last exercise because using the negative can help you increase form and control during a heavy-weighted exercise. So that when you reach the last rep, you reach muscle fatigue
without breaking form and you should be using both
in your workout regiment to ensure that you’re
seeing continued results, but most important, whether
you’re doing five or 15 reps, it’s choosing the right weight that will allow you to
reach muscle fatigue on the last rep without breaking form using the muscle contraction technique. So keeping all this in mind, we’re gonna go for the last exercise for my bicep routine. That’s gonna be bar curls. And remember, you wanna have
perfect form and technique to maximize your muscle contraction, and to ensure that
you’re engaging the most out of your bicep. You can use a straight bar, a low bar, or one of the best one
is do it, is with rings. (energetic bass music) I’m gonna keep my elbow up and forward the whole time. If you bring your elbow in, then you start using other muscles like your rear delt,
your back, and your lats. So make sure your elbow
stays in the same spot, and curl straight up to your head, and right back down. (heavy bass hip-hop music) ♪ Heria music ♪ – (wheezing) Whoo! Ugh, ha, that’s probably gonna
be the hardest bicep curl you’re ever gonna do in your life. Definitely try this exercise and apply it into your workouts if you’re not doing so already. And lastly, additional
to all of this would be, of course, getting the
right nutrient and recovery. Having healthy eating habits and making sure that you’re
eating enough protein to fuel muscle growth. Along with recovery, making sure that you’re
getting enough rest and mobility for your muscles to grow back thicker and stronger. And if you start applying all of this, then you’re definitely gonna start seeing a lot more muscle growth,
a lot more progress, and some real results in the most efficient amount of time. Remember, two people can go into the gym an hour a day, for a year, and end up looking completely different at the end of that year. Remember, it’s not putting in the time, but what you do with the
time that you put in. For all my workouts, I always program them very strategically. Incorporating all these techniques so that when you guys do my workouts on the Heria Pro app, you guys are getting the best results. I post all my personal
workouts and workout programs on a daily and a weekly
basis on my Heria Pro app so if you wanna train just like me and have me as a personal
trainer right in your pocket, then definitely download the
Heria Pro app in the app store and start training today. So I’m gonna go ahead and
finish my workout routine. I got three more rounds to go, but thank you guys so much for watching. If you enjoy the video, (gun firing)
then definitely smash that Like button. Let me down in the comments section, what you guys want the
next video to be about, if you want me to hit more on nutrition, some more vlogs on my daily life, or some more techniques that you can apply into your workouts, let know in the comments
section down below. And definitely subscribe
if you haven’t already. I post every Thursday,
2:00 p.m. USA Eastern Time and if you comment within
30 minutes of any upload, you always have a chance
to win some Heria apparel. And for more of my
content during the week, then make sure you’re
following me on Instagram. Almost every single post, I always do some type of giveaway so if you want a chance
to become a part of that, make sure you’re following me on IG. And lastly before I close out this video, the THENX crew and I will be in Berlin, Barcelona, and Rome at the end of August, hosting
workouts and workshops, and if you wanna attend, then make sure to visit
THENX.COM/BLOG/EVENTS to sign up. The link is down in the description below. And make sure you reserve your spot today before we’re all sold out. I can’t wait to train with you guys. With that said, I’ll
see you next Thursday. Mad love, peace out. (funky heavy-bass music) Smash that Like button, you guys. (gun firing) (chill heavy-bass music) (dramatic heavy-bass music)

100 Replies to “Why The Muscles You Want Won’t Grow”

  1. I've subscribed to both THENX and the Heria Pro App.  Both of them have changed (for the better) my gym time.  I've seen more gains in the past 6 months then I have seen in the past 6 years slinging weights around.  I should add…I'm 61.  Chris Heria changed my life.  Thank you very much

  2. thanks for making these videos , iv been working out hard like never before my entire life
    truly an inspiration

  3. Hey Chris I’ve been trying to lose weight but I don’t know what foods to eat and what to stay away from I was wondering if you could make a video on it, it would be very appreciated but I love your videos very entertaining and easy to learn from.

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  5. Ive been having troubles with mind muscle connection with my chest. I can activate my right pec easily but its not the same case with my left pec. Whenever i dumbbell bench press, i can feel my right pec working but not my left pec, instead i get left shoulder pain after i bench while my right shoulder is completely fine. Its also the same case with pushups

  6. Very instructive video.

    With pleasure watch you.
    I'm from Ukraine,and many people from my country dont have a possibility to go in gym . But those who watch your videos have an opportunity to train at home or on street.Thanks!!!!!!

  7. yo man, the curls against the wall can be improved. In order to isolate your bicep you should not move your elbow up or away from the wall. by moving your elbow you involve your deltoid, this is not what you want. in order to isolate your bicep even more keep your upper arm flat against the wall.

  8. Yo Chris gotta day you’re honestly a legend and such a huge role model! I’d love to see more Vlog type videos where you do a workout and show us your daily life like some of your earlier video because I always found it super motivational seeing how far you have come in your life! Regardless, love all of your content and keep grinding 💪🏾

  9. What could be better than looking at a sexually tattooed coach ?!😍😍😳 Greetings from Russia)))

  10. Best decision of my life was to click on your videos really helped me out to lose weight and gain muscle at the Same time went from 210-170 in 5 months

  11. Yooo when you dropping that camo vest?? It looks dope! I see you teasing it on your website and profile pic👀👀

  12. Consistency and Perfect Form is 🔑 Always Grinding Chris Great Videos Brotha Lets Get it! 🔥 💪🏽😈👊🏽

  13. Love the vids inspired me a lot I been working out getting more fit I wish he would of told me to wear gloves when doing muscle ups got bad blisters

  14. Found your channel about a month ago. Like so many comments before me say, your workouts complety changed and improved my workout. Crazy grateful.

  15. I never got into that overly developed physiques that obviously require steroids. This guys physique is ideal, still takes a hell of alot of dedication and it looks way better.

  16. im a simple 15 y/o, gimme a routine and ill stick to it like glue, but my real problem is figuring out what i need to do and what is most efficient for me rn

  17. Chris can u tell what is the different between normal chin ups and behind the head I feel only more rotation in my shoulder and lil bit more stretch in my back and Bicep.

  18. @CHRIS HERIA Thanks for all of your videos, really helped me!
    I'm a beginner and I really wanted to warp my mind around the best approach for training.
    Which approch is the best:
    1. A training program that includes A-B workout for example and contains multiple exercises that can be used as a progression for multiple complex exercises later?
    2. Train with the very basic: Pull ups, Pushups, parallel L-sit, rows, dips, grip holds. Then in that workout choose one exercise and work throguh it's proggresions until you make it and move to the next complex moves (handstand, planche, etc)?

  19. Hey, Chris! I have a question to You about running.
    Do You ever perform running trainings, I mean, treadmill, stadium, interval run etc?
    Thanx for the answer in advance!

  20. SOOOooooo…. how many days a week do you work out?

    I was thinking if gonna do this i'd start with three days a week, day on day off.

  21. Recently I've been trying to get bigger because I can do 2 one arm pull-ups in a row and 25 pull-ups and over 100 pushups all strict but I don't see any definition and I'm not any bigger how would I get bigger also I'm mainly trying to get my shoulders bigger.

  22. @chtis heria
    Why don’t u do America ninja warrior. That would be a great promotion for your company and you would easily destroy it
    Think abt it

  23. How can I start in the calisthenics?
    Obs: i'm fourteen and I Just can do fiveteen push-ups
    And how translate your app for portuguese? I'm from brazil

  24. I love how this video was segmented on isolating the biceps. Can you make more of these for purely isolating traps, triceps, shoulders, chest, legs, etc.?
    Stay rowdy. Come to Michigan while its warm and toasty!

  25. What happened to the last video after this by the guest host?! Was a great vdo.. this is very weird and one can only wonder why it was taken down..

  26. Chris if you are reading this i need help im 6 feet 240 pounds i run daily and do shaun ts max 30 and the results are really slow do you have any pointera or workouts for me to do to get faster results?

  27. Like how simple you explain everything yet get your point across. Never thought of doing bicep curls against the wall. Definitely need to work more on mind/muscle connection and form when working out. Love your videos! 😍💪
    Also would like to see more on nutrition,despite me being plant based,always good to learn more.

  28. Как же это здорово что Крис ввел русские субтитры 😊😊

  29. How do you give as much energy into your workouts after an 8 hour workday? I used to take tablets/pills/supplements because it gave adrenalin. Now I focus just on healthy eating but after long days at work I am bust. How do you do it?

  30. Chris is no doubt a gud mentor his very logical too , but if all else fails we can always scold our muscles for being soo lazy so that it would be reminded that it should work its butt off i think this is what they call muscle memory..😂

  31. I love you❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤

  32. When you start do sports please please please please answer me❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤

  33. Chris can you make Back workout (WITHOUT Equipment) video? I tried to find if you have already make it, but that's only workout what you don't have without equipment.

  34. Salty Haters: 1mil is the max subs u can get!!

    Heria Army : let’s push it up to max until the muscle fibre breaks Heria music plays in the background

  35. I am a 12yr boy so i only use mainly 2 dumbbells each 25 pounds but i can deadlift 100 pounds am i doing good for my age

  36. Not gonna lie, if you haven’t subscribed to my YouTube channel… yall must really be on some S H I T

  37. These videos and the pro version of app has helped my drastically! Thank you for being there every step of the way Chris!

  38. could you please hit for about nutrition? I work out 4 days a week in the morning for about 45-60 minutes and last year I started eating more but I started gaining weight I didn't want to gain, and I think it's because I was eating too much of the wrong kind of food. I would love to learn how to eat better so I can still burn fat yet still get gains.

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