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Get Bigger Biceps in 2 Steps (START HERE)

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Rating: 4.0; Vote: 1

t just magically happen) - Getting bigger biceps definitely requires hard work, just like any other stubborn muscle that you want to grow. That said, hard work alone won-t cut it. If you want to get big biceps you have to train them with a plan. In this video, I show you a two phase workout plan that you can use to help even the smallest biceps to start growing. First, you must learn whether you have a strong enough mind muscle connection in your biceps. You can do this by forcefully contracting your biceps muscle in three different positions. Start with your elbow at 90 degrees and pinned to your side (as in the midpoint of a barbell curl. Try and contract your biceps as hard as you can. If done properly, you may find that it actually gets uncomfortable and difficult to hold for longer than 10 seconds or so. Next bend the wrist back a bit and let your elbow travel a little in front of your body. You should find it easier to reach that strong contraction in this position. If not, you may lack the proper mind muscle connection to get the most out of your bicep workouts. Finally, you can put your arm up as if you were asked to flex your biceps. If you still can-t elicit a strong bicep contraction here then you definitely need to work on your connection in phase I as outlined in the video. You can do this with bicep flex curls and preacher curls. Each of these exercises allows you to slow the pace of your reps and really feel the contraction on each set. Once established, you must move onto phase II of the bicep growing plan. Here you want to focus on heavy eccentrics. The best way to do this is with the bicep cheat curl. This exercise allows you to use a little bit of momentum to initiate the curl and an extreme amount of eccentric muscle strength to decelerate the bar back down to the starting position. You can cheat the lift up until your back is in a vertical or slightly past vertical position. The eccentric lowering should be done completely under your voluntary control
Date: 2022-04-22

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Comments and reviews: 10

TheTyler701
I have a question that's kind of off topic. I've been training for a couple years (I'm 19, and every single time I do benchpress, my chest is SO SORE for like FIVE days and I've done benchpress every week for years. But on the same token, I can never get my shoulders to be sore at all. It's just kind of irritating that my chest is the only thing that's always so sore compared to all my other muscle groups. Should I just not worry about it and let my body do whatever it does?
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MA
Hey do u have any advice for me? When I'm doing bicep curls I don't feel the burn in my biceps. I added more weight and still no burn. I tried incline curls and preacher curls and keeping my wrists back to keep the forearm relaxed but none of these worked. Is it maybe a mind muscle connection problem I have with my biceps?
(I'm no talking about soreness the day after, I'm talking about the burn while doing the reps)
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adil
I an 17 year old i been in to bodybuilding for almost 2 year, my the first year I dint knew about nutrition and the importance of food, the second year I started to eat much more food and it gave results, my chest got better my back got better my legs tho but not my arms I have formed peak bicusp but it won-t get bigger neither my arm so what should I do?
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BlackSheep696
I sprained my right arm and ever since then I haven-t been able to feel it in my bicep only the brachi on the side never the front and my left bicep is like 2 times larger I-ve been to doctors and such they say it-s fine anyone else have this problem its been two years I-ve just given up since then
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Hamza
None of this is helping me. Every bicep workout I do and every weight I lift, my forearms are always hurting more than my biceps. I have even tried to do it with correct form possible. Nothing is working. I've had this problem for so many months and I've tried lots of things. Nothing works. What do I do?
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Shreyan
I need some advice, I'm 16 years old and do lift. I used to be skinny before I worked out but now I'm close to an ottermode body type. because of medical reasons I had to stop consuming protein supplements and it seems that the muscular development has slowed a little. what should I do now?
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rahad
can u make a video about how to build the muscle at the end of the fore arm bone because everytime I work on my fore arms they get bigger but i look even skinnier now, because my fore arms are big and there's a big drop to my other muscles - at the fore arm bone
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Alehandro
Thank you so much man, i have tried today to slowly contract triceps, on same machine like you did in this video, and it really helps. I felt triceps like never before! I will try same with biceps, like you proposed in this video. Thanks a lot!
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Charles
Since many back workouts also work the bicep, focusing on the eccentric part of the rep on back day I ASSUME would have the same results for your biceps and back. Correct? Seems like an educated guess, but correct me if I am wrong.
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SuperCooldude24
Hey Jeff I've been doing a body weight routine for the last few months and have gotten decent results from it. Will I have to start going to a gym and lifting weights if I want to get more ripped and increase my gains?
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