Uploaded March 2026 | Updated September 2026, 3 weeks ago
I tore my bicep five weeks out from stepping on stage.
That forced me to slow everything down, rebuild properly, and actually learn how to train instead of just chasing weight.
Now I’m about six months post-surgery, back into full arm days, and focusing on bringing my arms up the right way going into next season.
In this video, Eric takes me through a full bicep and tricep session, breaking down technique, positioning, and how to actually make lighter weight feel heavy.
If you’re dealing with injuries, plateaus, or you just want to build bigger arms without wrecking your joints, this is the approach that changed everything for me.
KEY TIMECODES
00:00 – Bicep tear and surgery backstory
00:49 – Back to full arm training after recovery
01:29 – Why I’m focusing on bringing up my arms
02:09 – Training around injury and limitations
03:12 – Biggest mistake people make on machines
04:32 – Why unilateral work matters after injury
05:10 – Stop using excessive weight (this is why I got hurt)
06:29 – Breaking down bicep heads and development
07:01 – Elbow mechanics and proper curl execution
08:22 – Why shoulders matter in arm training
09:21 – Measuring arm growth and tracking progress
10:41 – Small adjustments that change everything
12:21 – How posing reveals weak points
13:40 – Arm size update (post-recovery progress)
14:32 – Changing setup to hit full bicep
16:13 – Why biceps aren’t just an elbow movement
17:00 – Tricep training mistakes (French press breakdown)
18:24 – Proper overhead mechanics for triceps
20:22 – Rebuilding confidence after injury
21:12 – Controlling the stretch and contraction
23:27 – Cable work and shoulder positioning
25:05 – Why pushdowns can build serious size
27:06 – Why some exercises don’t fit your body
28:20 – Loading the long head properly
29:46 – Full tricep contraction explained
31:12 – Using shoulders to stabilize and grow arms
33:41 – Final thoughts on arm training and longevity
👉 Don’t forget to like, comment, and subscribe for more hardcore bodybuilding content!
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I tore my bicep five weeks out from stepping on stage.
That forced me to slow everything down, rebuild properly, and actually learn how to train instead of just chasing weight.
Now I’m about six months post-surgery, back into full arm days, and focusing on bringing my arms up the right way going into next season.
In this video, Eric takes me through a full bicep and tricep session, breaking down technique, positioning, and how to actually make lighter weight feel heavy.
If you’re dealing with injuries, plateaus, or you just want to build bigger arms without wrecking your joints, this is the approach that changed everything for me.
KEY TIMECODES
00:00 – Bicep tear and surgery backstory
00:49 – Back to full arm training after recovery
01:29 – Why I’m focusing on bringing up my arms
02:09 – Training around injury and limitations
03:12 – Biggest mistake people make on machines
04:32 – Why unilateral work matters after injury
05:10 – Stop using excessive weight (this is why I got hurt)
06:29 – Breaking down bicep heads and development
07:01 – Elbow mechanics and proper curl execution
08:22 – Why shoulders matter in arm training
09:21 – Measuring arm growth and tracking progress
10:41 – Small adjustments that change everything
12:21 – How posing reveals weak points
13:40 – Arm size update (post-recovery progress)
14:32 – Changing setup to hit full bicep
16:13 – Why biceps aren’t just an elbow movement
17:00 – Tricep training mistakes (French press breakdown)
18:24 – Proper overhead mechanics for triceps
20:22 – Rebuilding confidence after injury
21:12 – Controlling the stretch and contraction
23:27 – Cable work and shoulder positioning
25:05 – Why pushdowns can build serious size
27:06 – Why some exercises don’t fit your body
28:20 – Loading the long head properly
29:46 – Full tricep contraction explained
31:12 – Using shoulders to stabilize and grow arms
33:41 – Final thoughts on arm training and longevity
👉 Don’t forget to like, comment, and subscribe for more hardcore bodybuilding content!
►FOR ONLINE COACHING INQUIRIES, VISIT 👉🏼 strandstrongfitness.com
(BOOK YOUR FREE 1on1 CONSULT TODAY!)
►BIOLABS WORLDWIDE Peptides, GH, IGF, and MORE 👉🏼 https://biolabshop.eu/
Discount code: STRONG (10% OFF)
► HD MUSCLE SUPPLEMENTS 👉🏼 hdmuscle.com
Discount code: STRAND (10% OFF)
►THE BEST CREAM OF RICE & GLUTEN FREE PROTEIN PANCAKES! 👉🏼 grindstoneblends.com
Discount code: STRONG (10% OFF)
►Iron Legacy Clothing! 👉🏼
iron-legacy.com
Discount code: STRONG (15% OFF)
