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My Biceps Aren-t Growing- (HERE-S WHY)

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Rating: 4.0; Vote: 1

Have you ever felt that no matter how hard you trained your biceps they just won-t grow. In this video, I-m going to show you the two biggest reasons why I believe your bicep size is not what you want it to be. Between the number of times that you are knowingly and unknowingly training them to the more important concept of hitting them with fewer exercises but more techniques. First we should talk about the amount of times per week that you are training your biceps. Many people think that more is better however that is not the case, especially in the instance of such a small muscle group. The use of direct biceps training is effective in building bigger arms but you must still include all of the accessory work they get through exercises that bend the elbow (a key function of the biceps. When you think about all of the back exercises that bend the elbow like barbell rows, pulldowns, pullups, chinups, one armed rows, etc you quickly realize how much extra work that arms are getting even on non bicep days. That doesn-t mean that the volume isn-t still accruing and becoming something that you must consider in your overall ability to recover. If you are performing a push, pull, legs training split at the moment and performing each of these two times per week then any direct biceps training is going to also wind up adding significant volume to your biceps. The mistake is often to continue to add more and more when you are trying to force a change in muscle size. The right thing to do is to first step back and take away volume and frequency and monitor how your body responds. Most often, as a natural lifter you will find that dropping this back is exactly what your body needs in order to be able to grow and resume your gains. That said, one of the other big keys to getting bigger biceps (or any other muscle for that matter) is progressive overload. Now this most often comes in the form of adding weight to the exercises that you are doing. Some will also attempt to simply add new exercises as a form of stimulus overload that keeps the gains coming. In the case of the biceps however, the variety of bicep exercises is extremely limited due to the nature of the elbow joint. Given that this is a hinge joint that functions primarily to flex and extend the elbow, the different variations of bicep exercises often look the same; they are all some form of a curl. Whether it be preacher curls, concentration curls, barbell curls or seated incline dumbbell curls, they are all just bending the elbow. This is why switching exercises is often not enough of a stimulus to promote new growth. It is here that the switching in of techniques is far more effective. I demonstrate three in particular for you in this video. I show you the In10sity technique for using heavier weights on your curls and getting more high intensity reps completed in a workout. The sliced reps technique for getting more time under tension and peak contraction. And finally, the arc variation technique that allows you to train to and through failure by manipulating the moment arm of the biceps as you fatigue. All of these techniques and more are built into my Ultimate Arms program available at and are designed to help you build your biggest biceps possible in the shortest amount of time. By training like an athlete and taking your intensity to a whole new level, you will be amazed at the impact this has on your gains
Date: 2022-04-22

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Comments and reviews: 10

sulezraz
1: 10 Two things holding back bicep size growth: Training Frequency, Lack of Variation. -
1: 26 Training Frequency: Biceps are limited in function. Main function is elbow flexion but also supination of forearm and shoulder flexion. Biceps can get overused as they are recruited in many different exercises and not given enough time to recover in order to be stimulated again in a meaningful way that leads to progressive overload. -
3: 01 Biceps have less exercise variation, they are all based around elbow flexion. Most bicep exercises are limited in the ability that we have to continue to add weight to them. Progressive overload, and overload in, and of itself is pretty difficult to achieve. -
Vary the technique in which you-re doing your curls. -
4: 29 Sliced Reps (See also High to Lows - 4: 58) Spending more time in the contracted position of the curl and increasing time under tension. -
6: 01 Arc Variation - Change position and moment arm to difficulty so you can continue curling after fatigue in one position, intensifying the overall curl. -
Elbows front side of ribcage -> bring elbows in to the sides -> drop arms into drag curl variation. -
7: 17 Rest Pause - using heavier weights, go to failure in about 5-6 rep range and without putting the weights down, rest for 10 secs and then do another 3 reps. Do this for about 5 mins. Number of heavy weighted reps is going to be more than you likely did when you broke your sets up into the traditional 3 sets of 12 style. -
It-s not the exercise variation, but the variation of the intensity techniques you-re using on those exercises that will matter the most. -
As far as frequency goes, if anything, dial it back and see how you do. I promise you, you-ll probably see a better result from doing that than you are adding more, and more workouts.
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Raheel
0: 14 Loved it here when Jeff shows off his biceps and says, -I think I can help you! -: D
When I started working out, my biceps were 12- and after watching your videos and following your form, and putting sense and science in my workouts, I am on the way to progress without having any supplements or Steroids; just 100% all-natural. I started working out when I turned 51, they say it is better late than never.
After about 6 months of the workout without watching your videos, I gained ONE inch and after 6 months of watching your videos and working out, I have gained TWO and a HALF more inches to come to 15. 5- which is pretty decent. I want to have around 17 to 18- biceps and hopefully I will achieve my goal. My only problematic area now is my belly fat; other than that, I am progressing very well. Thank you, Jeff!
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darxdeep
He can talk as much science, as much theory, as much practice and technique! But I can honestly tell you the truth. It-s this.
GENETICS ---.
I-ve known people who-ve spent lots of money on sought after PTs. They-ve trained for months. Spent serious cash on expert nutritionists! Spent a fortune on Supplements! Joined CrossFit groups and trained hard! Yes they eventually became very fit! That-s fantastic! But did their biceps pop? Did their triceps pop? Did their abs look like a waffle machine?
HELL NO!
GENETICS - it-s the cut, the shape of the person, their Posture, their Skeleton & tissue! Some people just look good once they train hard! Not everybody can have biceps like this dude.
Don-t be fooled by - potential - -
Potential might as well be hope -
It-s chance.
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Wasatch
Yep, I have best results by doing one set of one type of exercise for 3 sets total. For example, concentration curls one set, seated dumbbell curls one set, standing barbell curl one set. Done. Three sets three exercises. to mix it up more I'll do wide, medium and narrow grips three reps each for the barbell, and vary wide or narrow upswings for the dumbbell. Also last few reps of barbell I'll pause in three intervals on the way down. In addition, sometimes pull-ups are just enough to work the biceps pretty well.
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PB
For frequency - I-ve been listening to Mindpump and their suggestion really worked for my arms!
Instead of doing arms 1-2 days a week. Do proper worksouts 1-2 days a week and do trigger sessions, everyday with superlow intensity.
This strategy worked like fire because the muscle building signal is always up
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Em
I've been doing weighted calisthenics for about 6months now and nothings changed apart from the weights going up. (Monday: 20kg pull ups 10 sets of 5, 30kg dips 10 sets of 5. muscle up training, core training) im still 72kg on a good day nothings changing I'm sure it's genetics
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dan
I am a 64 year old and I-m the best I-m a shape But I had to 2 Surgeries and Neck surgery I would like to send you a picture of me and Tell me what would be the best exercises they get bigger arms a bigger chest and a strong core thank you my name is Daniel wilson
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Santiago
Great video! Sorry but. Let's say yesterday I did back excercises wich take a lot of biceps force also, can I do biceps today? Shouldnt i wait 48 hours? Then I heard a dude with epic arms saying he trained biceps every day so maybe I should do that.
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Brian
I think it would be great if you did a video on how much to train each muscle, I went from training biceps three times a week directly to once directly, I hit chest twice a week and I'm thinking about bumping it up to three. Any advice?
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HAM
I-m 50 and 6-3 and 240 lbs down from 290I have been working out consistently for a year. I have gained a lot of muscle but have a long way to go. . I have noticed that I don-t really get sore that much anymore. is this normal? Thanks
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