The SMARTEST Way to Train Biceps (SCIENCE BASED)
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Date: 2024-06-13
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Comments and reviews: 20
ajinkyasaudagar889
6 Biggest Biceps Mistakes to Avoid and What to Do Instead
Rushing Through Repetitions
1. Mistake: Performing repetitions too quickly.
Solution: Slow down each repetition to maximise muscle engagement and control. Focus on both the concentric (lifting) and eccentric (lowering) phases for optimal growth.
Improper Wrist Position When Curling
2. Mistake: Neglecting wrist position during curls.
Solution: Keep your wrist extended and bring it behind slightly as you curl. This ensures better targeting and isolation of the bicep muscle.
Emphasize less on Volume and more on Variation
3. Mistake: Relying solely on high volume to drive bicep growth.
Solution: Also, Incorporate a variety of exercises to target both the long and short heads of the biceps. For example, exercises like incline curls, which position your arms behind your body, effectively target the long head of the bicep.
4. Mistake: Falling in love with stretch-only exercises.
Solution: While stretch exercises like incline curls are important, complement them with heavy barbell curls performed with a slow eccentric phase. This combination promotes balanced bicep development.
Always Curling with Both Arms Simultaneously
5. Mistake: Always Performing curls with both arms at the same time.
Solution: Alternate between single-arm and double-arm curls to prevent muscle imbalances. Additionally, strengthen your core to support heavy barbell curls effectively.
Neglecting Supination Overload
6. Mistake: Overlooking the importance of supination (rotating the palm upwards) in bicep exercises.
Solution: Take advantage of supination to differentiate bicep engagement from other elbow flexors like the brachialis and brachioradialis. Ensure you include exercises that overload supination for better overall bicep development.
reply
6 Biggest Biceps Mistakes to Avoid and What to Do Instead
Rushing Through Repetitions
1. Mistake: Performing repetitions too quickly.
Solution: Slow down each repetition to maximise muscle engagement and control. Focus on both the concentric (lifting) and eccentric (lowering) phases for optimal growth.
Improper Wrist Position When Curling
2. Mistake: Neglecting wrist position during curls.
Solution: Keep your wrist extended and bring it behind slightly as you curl. This ensures better targeting and isolation of the bicep muscle.
Emphasize less on Volume and more on Variation
3. Mistake: Relying solely on high volume to drive bicep growth.
Solution: Also, Incorporate a variety of exercises to target both the long and short heads of the biceps. For example, exercises like incline curls, which position your arms behind your body, effectively target the long head of the bicep.
4. Mistake: Falling in love with stretch-only exercises.
Solution: While stretch exercises like incline curls are important, complement them with heavy barbell curls performed with a slow eccentric phase. This combination promotes balanced bicep development.
Always Curling with Both Arms Simultaneously
5. Mistake: Always Performing curls with both arms at the same time.
Solution: Alternate between single-arm and double-arm curls to prevent muscle imbalances. Additionally, strengthen your core to support heavy barbell curls effectively.
Neglecting Supination Overload
6. Mistake: Overlooking the importance of supination (rotating the palm upwards) in bicep exercises.
Solution: Take advantage of supination to differentiate bicep engagement from other elbow flexors like the brachialis and brachioradialis. Ensure you include exercises that overload supination for better overall bicep development.
reply
GreenKnight1294
Are we copying Mike Mentzer here now How funny that people criticize him all the time and fitness influencers end up giving the same advice as him as time goes on.
Check out straight barbell bicep curls and close grip palms up pulldowns. By far the 2 best exercises for building biceps with symmetric exercises. 4 seconds up and 4 seconds down is the ideal cadence according to Mentzer as well, as is the act of focusing on the eccentric contractions more than the concentric contractions (always training the negatives); if you're not doing these you won't get the best results possible.
Very useful information overall. I learned a lot from the break-down on the different parts of the bicep muscles and exercises. Thanks!
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Are we copying Mike Mentzer here now How funny that people criticize him all the time and fitness influencers end up giving the same advice as him as time goes on.
Check out straight barbell bicep curls and close grip palms up pulldowns. By far the 2 best exercises for building biceps with symmetric exercises. 4 seconds up and 4 seconds down is the ideal cadence according to Mentzer as well, as is the act of focusing on the eccentric contractions more than the concentric contractions (always training the negatives); if you're not doing these you won't get the best results possible.
Very useful information overall. I learned a lot from the break-down on the different parts of the bicep muscles and exercises. Thanks!
reply
noelg77
Great material Jeff as always, thanks for that!
I worked out for 30 years and my body fat is decently low, around 9/12%. I’m happy on what I see in the mirror I also have decent vascularity for my age (similar to yours Jeff, however I can definitely see the big vein crossing my right bicep but it’s totally invisible on the left bicep even under contraction and it as been like this since I was a teen ager!
I believe that’s is genetic perhaps but I was wondering if there is something I can do to make that vein pop in on my left bicep.
Thanks if you will answer that, btw Jesse you are a legend, your progress is truly inspiring. Stay strong
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Great material Jeff as always, thanks for that!
I worked out for 30 years and my body fat is decently low, around 9/12%. I’m happy on what I see in the mirror I also have decent vascularity for my age (similar to yours Jeff, however I can definitely see the big vein crossing my right bicep but it’s totally invisible on the left bicep even under contraction and it as been like this since I was a teen ager!
I believe that’s is genetic perhaps but I was wondering if there is something I can do to make that vein pop in on my left bicep.
Thanks if you will answer that, btw Jesse you are a legend, your progress is truly inspiring. Stay strong
reply
thepuma8558
I was doing biceps wrong like that in this video, overload the barbell my ass, got injured twice, now i found a much better method from dr Mike, just do your work at the bottom half of the range of motion with controlled eccentric, finally broke my biceps plateau and started to see some gains and its much more safer than having to do at the top range of motion where u need 2x weight (remember to adjust the exercise to where the most load on the muscle will be at the most stretched position, remember where is gravity or where ur cables are pulling)
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I was doing biceps wrong like that in this video, overload the barbell my ass, got injured twice, now i found a much better method from dr Mike, just do your work at the bottom half of the range of motion with controlled eccentric, finally broke my biceps plateau and started to see some gains and its much more safer than having to do at the top range of motion where u need 2x weight (remember to adjust the exercise to where the most load on the muscle will be at the most stretched position, remember where is gravity or where ur cables are pulling)
reply
pomztoybox6877
Thanks again, Jeff! Man I wish I would've taken a photo of myself 2. 5 years ago before I started following you. Even since last June when I started using supplements (yours) for the first time. I packed on a ton of lean mass and dropped/dropping fat. I'm a 51 y/o retired vet and in the best shape ever thanks to your guidance and products. I WISH I HAD THIS WHEN I WAS SERVING!
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Thanks again, Jeff! Man I wish I would've taken a photo of myself 2. 5 years ago before I started following you. Even since last June when I started using supplements (yours) for the first time. I packed on a ton of lean mass and dropped/dropping fat. I'm a 51 y/o retired vet and in the best shape ever thanks to your guidance and products. I WISH I HAD THIS WHEN I WAS SERVING!
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athleanx
Let me tell you why you don't have big Biceps.
- Biceps training should be done when fresh. not after back training.
- Despite its small size, it should be treated like a big muscle with a lot of parts. You should have heavy barbell cheat curls using momentum (without hurting yourself) as well as various concentration curls with machines/dumbbells with PERFECT slow form.
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Let me tell you why you don't have big Biceps.
- Biceps training should be done when fresh. not after back training.
- Despite its small size, it should be treated like a big muscle with a lot of parts. You should have heavy barbell cheat curls using momentum (without hurting yourself) as well as various concentration curls with machines/dumbbells with PERFECT slow form.
reply
Gjproductions7
hey jeff i would like to see a verity of videos on best 5 or 6 work outs for each muscle team. i do one team per day so for example saturday its chest sunday is back monday its solders tuesday wensday arms thurdsay legs and friday 4 arm. so basically if you were doing this program how many sets you ll do how many different set to be able to build and get stronger
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hey jeff i would like to see a verity of videos on best 5 or 6 work outs for each muscle team. i do one team per day so for example saturday its chest sunday is back monday its solders tuesday wensday arms thurdsay legs and friday 4 arm. so basically if you were doing this program how many sets you ll do how many different set to be able to build and get stronger
reply
davidkertesz2518
Hey Jeff, thanks for all the info. About a year ago, I injured my elbow because I was supinating my arm (too much) during dumbbell curls. My elbow has been hurting and cracking since. I've seen sports doctors and a physiotherapist, and they cannot figure out the issue. MRI came back clean. Do you have any ideas what the problem might be Thanks!
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Hey Jeff, thanks for all the info. About a year ago, I injured my elbow because I was supinating my arm (too much) during dumbbell curls. My elbow has been hurting and cracking since. I've seen sports doctors and a physiotherapist, and they cannot figure out the issue. MRI came back clean. Do you have any ideas what the problem might be Thanks!
reply
user-ld4xx1el6q
You always seem to be dealing with the size, appearance, of muscles. At 73, or even when I was younger women were much more interested in the size of my bank account or house than the size of my muscles. I am lifting for strength, health, and longevity. Could you do some videos dealing specifically with those issues
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You always seem to be dealing with the size, appearance, of muscles. At 73, or even when I was younger women were much more interested in the size of my bank account or house than the size of my muscles. I am lifting for strength, health, and longevity. Could you do some videos dealing specifically with those issues
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J-Jizzy
Jeff, thanks for the great vid. If I have a partially torn bicep (i have had it for years- has to do w/my shoulder too) what XRcises would you do (I'm assuming the supination over-emphasis would help maybe idk. I'm 51 & everything is slowly getting harder. Alright thank you!
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Jeff, thanks for the great vid. If I have a partially torn bicep (i have had it for years- has to do w/my shoulder too) what XRcises would you do (I'm assuming the supination over-emphasis would help maybe idk. I'm 51 & everything is slowly getting harder. Alright thank you!
reply
user-uj8lc9ir4c
I notice he didn't mention palms-up cable pull-downs, which Mike Mentzer claimed were the most efficient bicep exercise you could do and were the subject of another of Jeff's recent videos. Does this mean Jeff doesn't think that exercise is that effective after all
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I notice he didn't mention palms-up cable pull-downs, which Mike Mentzer claimed were the most efficient bicep exercise you could do and were the subject of another of Jeff's recent videos. Does this mean Jeff doesn't think that exercise is that effective after all
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Brass0Moustache
The muscle is called the biceps brachii, biceps for short (though there is another biceps muscle in the body - biceps femoris) If you call it the bicep you are just highlighting your ignorance of very basic anatomical terms.
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The muscle is called the biceps brachii, biceps for short (though there is another biceps muscle in the body - biceps femoris) If you call it the bicep you are just highlighting your ignorance of very basic anatomical terms.
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mr. k5865
Shots fired against Dr. Milo Wolf in mistake #4. Jeff is clearly not on the stretch-focused exercise bandwagon. However, the science so far isn't looking good for Jeff if growing muscle (and not athleticism) is all you care about.
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Shots fired against Dr. Milo Wolf in mistake #4. Jeff is clearly not on the stretch-focused exercise bandwagon. However, the science so far isn't looking good for Jeff if growing muscle (and not athleticism) is all you care about.
reply
troyhunt1111
Hi it's an honor to watch your videos they are so helpful.
I am 63 years old and I have been watching your videos for years, they have improved my overall health. Thank you so much and keep up the great work you are doing
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Hi it's an honor to watch your videos they are so helpful.
I am 63 years old and I have been watching your videos for years, they have improved my overall health. Thank you so much and keep up the great work you are doing
reply
CanadianOffroad4x4
10: 12 - Love this Bicep Curl. Hands position (hold DB on offset not center grip)and lean in to it. Squeeze up top and man oh man. 2 sets is great with my forearm workouts. Cant wait to get Jeffs biceps!
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10: 12 - Love this Bicep Curl. Hands position (hold DB on offset not center grip)and lean in to it. Squeeze up top and man oh man. 2 sets is great with my forearm workouts. Cant wait to get Jeffs biceps!
reply
hzzia1183
If you voluntarily slow down the concentric would that not lead to less motor unit recruitmentn because the effort is decreased After all you're gonna be using less weight for the same number of reps
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If you voluntarily slow down the concentric would that not lead to less motor unit recruitmentn because the effort is decreased After all you're gonna be using less weight for the same number of reps
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Mohmmed18
Stop shown yourself doing this shity heavy curls and moving your whole body for it, theres a kids gonna see it and think that how the exercise done and hurt them self we see them everyday in the gym
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Stop shown yourself doing this shity heavy curls and moving your whole body for it, theres a kids gonna see it and think that how the exercise done and hurt them self we see them everyday in the gym
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plus12gaming
Calls his tip SCIENCE BASED but then goes on experience & tells us the scientific study hasn't been done.
You're probably right Jeff. Just don't tell us it's science based when it's not.
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Calls his tip SCIENCE BASED but then goes on experience & tells us the scientific study hasn't been done.
You're probably right Jeff. Just don't tell us it's science based when it's not.
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gtad25
I remember bending my wrist backwards doing curls in a kinesiology class since i felt the isolation of my biceps, but the professor told me to keep it straight to reduce any chances of injury lol
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I remember bending my wrist backwards doing curls in a kinesiology class since i felt the isolation of my biceps, but the professor told me to keep it straight to reduce any chances of injury lol
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vazquezcarlos
I've watched a hundred of your videos and i still learn something new and reinforce what you've already taught!
Also, of all my muscle groups, why are biceps the most painful!
reply
I've watched a hundred of your videos and i still learn something new and reinforce what you've already taught!
Also, of all my muscle groups, why are biceps the most painful!
reply
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