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How to Get Bigger Biceps (LIGHT WEIGHTS)

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Rating: 4.0; Vote: 1

If you thought the only way to get bigger biceps was to lift heavy weights, then this is the video for you. Here I-m going to show you how you not only can build big biceps with light weights but how you must lift lighter weights at some point in your training if you want to have maximum bicep development. The roots of this video were covered in the one I did on hypertrophy and the three main methods of building muscle. In that, I discussed how there are three main ways of eliciting muscle growth from your workouts. The first is progressive overload. This can be achieved through either adding more weight to the bar or by increasing the volume of work that you perform in a given workout or workouts. The problem with progressive overload however is that you ultimately run into a wall and cannot continue to add weight or volume without failing to be able to do so or incurring unwanted overuse. Similarly, you can use eccentric overload training. Here you rely on the increased strength that you have in an eccentric muscle contraction that you don-t have in a concentric contraction to your advantage. The slow lowering of the heavier weights act to cause a mechanical disruption to the muscles that you are training and cause a stimulus for that muscle (in this case the biceps) to be built up bigger and stronger during the recovery process. The most overlooked tool for increasing muscle size however is the metabolic training method. Here, the goal is to increase the production of metabolites, the biproduct of muscle contraction. As you continue to rep out even when the lactic acid burn has caused you to want to give up, you are providing an incredible stimulus for muscle growth. This occurs due to the influx of water into the muscle cell in order to reduce the concentration of metabolites inside the working muscle cell. If you want your biceps to grow bigger you not only will want to do more of this type of training but you must do more of it. The first place to start is to take regular bicep exercises and start incorporating constant motion to them. Instead of taking even a brief rest at either the top or the bottom of the exercise, you will lighten the weights and work within the middle 90 percent of the rep. By eliminating the top and bottom you are able to stay in the middle of the rep and keep working until the burn is almost unbearable. The second way to use light weights to build bigger biceps is to pick peak contraction exercises like the spider curl and stick within the contracted position and rep out. Here, you are not only using constant motion but you are relying on the occlusive effect that you are creating by abbreviating the top half of the movement. The burn will once again be crazy, but this is what you need to resist and realize that every rep done with the burn present will deliver more and more of the size and growth response that you are after. If you are looking for a program that puts the science back in strength and makes sure that you never overlook any important element of your training, be sure to head to and use our program selector to get the workout that is most aligned with your goals. Use the same workout programs that pro athletes use to get in their best shape ever by training smarter and harder
Date: 2022-04-22

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Comments and reviews: 10

tomcha75
Wondering if anyone can shed some light.
I learned about the two types of hypertrophy a while back and have been worndering something; never found the answer. What is commonly taught is that myofibrillar hypertrophy is achieved through heavier weights for lower reps (it's the heavier weight causing the growth, not just lower rep range. But if someone did lighter weights to failure, which would promote more of sarcoplasmic hypertrophy according to this idea, is the growth ONLY limited to that? Or after certain amount of sarcoplasmic hypertrophy, do you also start to get myofibrillar hypertrophy?
If you look at calisthenics athletes, they have superb muscle size and tone. Not huge like bodybuilders, but they are definitely not -puffy- muscles or just fluid-filled up muscles. They do very high volume with only their body weight. So after a phase of sarcoplasmic hypertrophy, do you start getting myofibrillar hypertrophy if you train with lighter weights at much higher volume (e. g, failure?
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Dan
Straight curve has nothing to do with bodybuilding. Muscles has three ranges of motion. mid-range, stretch range, contraction range. which means you have middle upper and lower range of motion. Do you know the difference between a hang Curl and a spider curl? There's no such thing as light weights vs. Heavy weights, it's about intensity, unless you're talking about weight lifting which is a different ball game!
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kickn-aDead-cat
I hurt one of my forearms and find it very hard to use a heavy weight now. I switched to BFR bands and use a 15 pound weight. I have much less discomfort and my biceps and forearms are still growing. What Jeff is doing is basically the same without the bands. It-s allowing blood to stay pooled in the muscle which causes it to grow. I still swear by the BFR bands though. Seem to get a bigger pump.
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Mark
Hey Jeff, Thanks for all the wisdom. I have a question. When should I use the heavier curling weight after the light weight workout? I have found that I'm stronger on heavy days after a light day workout. But I haven't been able to quite pinpoint any timing or sense in all of this. Am I reading too much into this whole thing? Many thanks Jeff.
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RespectAllFearNone
Jeff, I hold 20lbs plate in front of me using my palm pushing against it to activate my chest muscle. I tried to incorporate the other exercise such as holding a 45lbs plate and swing them side to side and also making circle with the 45lbs. Can you tell me if there-s significant affect to my chest and shoulder muscles?
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Canuck_Gamer33
I'm nothing compared to this guy but I just want to say, I wish I had realized the true value of using light weights to maintain proper form 30 years ago lol. I'm 47 now and I never achieved the results I have lately, especially triceps by using remarkably light weights. Always great video's, trust him he knows his stuff!
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Naveen
Exercise Movements in this video (Notes to Self):
- Bicep Curls (Tip: Don't go to Very top and very bottom to feel the burn) 0: 35
- Incline Curls (Tip: Shave little bit of top and bottom like earlier) 2: 10
- Spider Curl (Tip: Go only until Mid-range and come back up) 2: 35
- Bicep Curls with bands 3: 23
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worldofgnr
So is it too much if i to 3x 10 curls, then 3x 10 hammer curls then 3x8 curls again then 3x 8 hammer curls, and im done. Is it too much or too little for doing it 3x week? It takes me only 35-40min to do this sets and i think it might be too little for me. Should i make more sets, more reps or am i doing enough-?
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RDX
Gym Manager and CPT here. Wanted to thanks Jeff for that very last comment. PUT YOUR WEIGHTS UP PEOPLE----! I could walk into the gym at 6am with a literal TON -of plate weights scattered around the gym. NOW I get to pick it all up -
Alright, rant over. Awesome session Jeff. Waiting for more
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dog
I tried to do this like flies and bench press and i have the shakes i am not stable, its horrible. what can i do here, i used to be alot better when i was 22 something like 18 years ago. I am 40 and finding it hard to remember or do what i did
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