Want bigger biceps? I understand. Nothing shatters your confidence more than having twig-like arms. Trust me, I’ve been there and I know exactly how it feels. But the good news is that you can get bigger biceps. Growing your arms into big, sleeve hugging biceps is possible. You just need to get smarter with how you train them. There’s 5 techniques in particular that the latest science suggests can help speed up biceps growth dramatically. Today I’ll share how to get bigger biceps — fast — by implementing these 5 techniques in your biceps workout. Click below for a step by step plan training plan that’ll help you get results faster for all your muscle groups: 🤍builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=YouTube&utm_medium=Video&utm_campaign=How+To+Get+Big+Biceps%3A+5+Mistakes+Keeping+Your+Arms+Skinny&utm_term=25%2F09%2F2022 Click below to subscribe for more videos: 🤍🤍youtube.com/jeremyethier/?sub_confirmation=1 The first technique has to do with your back training. There are 2 things to remember. First, you will experience a lot of your biceps growth from your big back exercises. So don’t overlook their importance. Get stronger with your back training, and your biceps will grow as well. Two, to maximize biceps growth, train them directly with 1-2 exercises after your back training. This is especially true because as we’ll explain in the next tip, back exercises have a downside when it comes to biceps growth. That said, it’s important to pick the right bicep exercises. Certain bicep exercises may be better options than others. This is where the next tip comes in. The second technique to help you get bigger biceps is to make use of something called the stretch mediated hypertrophy. To do so, there are 3 things you could do. First, you need to use a full range of motion on all your bicep exercises, especially at the bottom position. This means fully extending your arm at the bottom position to get a full stretch in your biceps each rep. Next, you should choose bicep exercises that challenge the biceps the most when it’s in a fully stretched position, which is especially important because it’s something that the back exercises we talked about earlier just can’t do. The best options here are the slight incline dumbbell curl, and the behind the body cable curl. And lastly, for an even more powerful muscle building stimulus, after your last set for these exercises, once you’ve reached failure or very close to it, perform half reps of just the bottom part of the curl. This will allow you to push past your normal point of failure and will further prioritize this all important fully stretched position. The next tip has to do with your biceps workout volume. There’s a good chance that as long as you don’t overdo it, a small increase in your weekly bicep volume will be met with faster gains. My recommendation is to use 15 sets of direct bicep training as more of an upper limit. Instead of jumping straight to that, take a look at how many weekly bicep sets you’re doing right now, and add a couple sets to that. If you don’t feel overworked and your performance stays high, then great, keep doing that increased volume and in the future consider increasing it even further to see if it helps speed up your gains. I would however recommend splitting these sets up so you’re not doing it all in one session. That said, as you perform these sets, it’s important to apply the next tip if you want to experience the most growth out of them. Old school bodybuilders have long preached the benefits of focusing on feeling your muscle working as you train it. So to potentially speed up your bicep gains (for bigger biceps), whenever you do curls, try to really feel your biceps doing the work. E.g., think about pulling the bar or dumbbell into your body rather than just lifting the weight up. However, as you apply this tip, it’s important that you don’t end up sabotaging your bicep growth in the process. This leads me to my final tip. In order for a muscle to grow you need to continuously challenge them with more than they’re used to. To force your biceps to grow every week, first pick 2-3 bicep exercises that you’ll stick to week after week. Here’s a few that I’d recommend based on what we talked about earlier. Then, whenever you do a workout, write down how much weight you used and how many reps you did. Use these numbers as a goal to beat during your next workout by trying to do 1-2 more reps than you did last time or add a little bit more weight. Compared to your big compound exercises, progression with your bicep exercises will be slow. But focus on tracking your progress and making small improvements week after week and you’ll very quickly notice your biceps growing faster than they ever have before. You now know how to get bigger biceps — fast! Apply these 5 techniques and you’ll notice faster biceps growth almost immediately. Who knows, you might even reach Arnold status!
لا اله الا الله محمد رسول الله ❤❤
Can you do a video that shows how to build calfs using this method?!
I haven’t seen you discuss Tempo. That has been the thing to really help me. Specifically 3010 and 2010.
Why the eccentric is so important.
renamed vid, but thanks
Standing dumbell curls and incline dumbell curls. What is the best rep range for maximimized muscle mass? Would it not be best to focus on low rep strength increase, which inevitably leads to biggers muscles?
About 15 sets for biceps every week. Does back exercise counts? For example 3 ex for back monday and 2 ex for biceps Tuesday
Hey yo bro, we need some exercise to strengthen our tendons and ligaments, my muscles are growing faster than my tendons and ligaments can handle, they are still weak. 🥲 help bro
BICEP CURLS ARE KILLING YOUR GAINS!!
video starts at v0deQPDVFZ8&t=02m25s 02:25
I got tendinitis in one of my forearms from bicep curls and preacher curls and have to do light weight or pull ups for now. I think focusing on biceps in the pull up movement is actually better but I haven’t done it more than 2 months
Why nobody explain how many repetitions should we do for a given set ? 😑
QUESTION -- please anyone !!!.... with PPL I do 9 sets per bodypart twice a week. That's 18 SETS/BP a week. BUT should I split them between the different sections of the bodypart (eg. up/mid/low pecs 3 sets each twice a week)....??? THANK YOU
Jeremy please tell me where did You buy that shirt?
Jeremy is putting up muscles a lot
My weight lifting has improved a lot.I can’t thank you enough.
technique number 1. tren
Tracking progress can be done well with the app strong