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Can't Get Big Biceps? Just Do THIS!

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Rating: 4.0; Vote: 1

t seem to respond to any bicep workout that you do, then you need to watch this video. I-m going to show you how to build bigger biceps by establishing the neuromuscular control over the muscle that is lacking at the minute and is preventing you from seeing the development that is possible. Some will think that the easiest way to add mass to their arms is with heavy biceps training. While that is normally a good stimulus for muscular overload it can be dramatically less effective if the mind muscle control is lacking. A quick way to determine how connected you are to your biceps is to go through the three step contraction sequence shown. First, you want to put your elbow at your side and bend it to ninety degrees. The goal is not just to place your arm like this but to squeeze your biceps as hard as possible and see if you can elicit a discomfort from the contraction. You may not, and this is not that abnormal. In fact, many with good biceps development will not necessarily feel much discomfort here. Next you want to move your elbow out in front of your body a bit more to get into a bit of shoulder flexion and then supinate the forearm. This will intensify the contraction on the biceps and should really make you start to feel almost a cramping in the muscle if you are squeezing hard enough. At this point, if you don-t get this sensation then you are definitely lacking some of the necessary mind muscle connection to get the most out of your biceps training. The final step is to bring the arm up into a flexed position (as if you were asked to make a muscle for someone) and then try again. Here you should definitely feel the most intense contraction because you are placing the biceps in its most contracted and shortened state. In fact, if you have a good mind muscle connection then you likely won-t be able to hold the arm up here for long without feeling it start to cramp. The solution is a simple 6 minute biceps workout routine that only requires you to do three exercises a few times per week. You start by performing dumbbell curls with your arms in the midrange position. Squeeze as hard as you can and move the dumbbells up and down just an inch for 45 seconds. Rest briefly and repeat once more and move onto the second exercise. Now you want to perform Dumbbbell Spider Curls. This mimics the position your arm was in on the second portion of the activation routine. Here again, squeeze the biceps as hard as you can and move the dumbbell up and down just an inch or so for 45 seconds two times. Finally, perform the biceps flex curl for 45 seconds each set twice on each arm. This will total up to 6 minutes of working time and will help you to re-engage the biceps. This routine itself is not what is going to be building bigger biceps. It is the connection that is established that will allow you to get more results from your heavy biceps workout or specialization day that gets added in. If you are looking for a complete program that shows you how to activate every muscle and get the most out of your workouts, head to and look for the ATHLEAN-X Training System. Learn how to train like an athlete and develop a ripped, muscular physique that is athletic and aesthetic
Date: 2022-04-22

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Comments and reviews: 10

Wesley
Minimal difference. It's all about changing the weight, consistency of your workouts, changing the intensity and exercises each workout. There's no tricks, this guy has great biceps and most of it has to do with genetics say whatever you want but it's the truth. Biceps are a showcase muscle they are GREATLY overrated. My biggest advice for people struggling with biceps is to train them twice a week just make sure you don't over train them each workout no reason to do more than 10 hard sets plus a warmup. You also do not need to do three or four exercises which is absolutely ridiculous your bicep is a much more simple muscle compared to your back and much smaller. Think about it. This guy does have great biceps and he does know what he's talking about just don't obsess over it I think he's making it way too complicated.
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Dennis
What-s interesting I hv more of a bicep on my left side then my right side, when I flex and hold it I can get to start hurting on the left but can-t on the right, now not sure this has anything to do with it but I had shoulder surgery in 2012 because I tore my librium at work, so instead of repairing it because of my age at the time (51) he said he would cut lose the Librium from the bicep tendon so that why I would never have anymore pain or issues in the future, in which I agreed with, now the bicep tendon was attack to my humorous, so since then it seems like my left bicep get more of a workout in growth then my right, so can my surgery have anything to do with it? Thanks ---
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Sunshower
Hey Jeff After i lifted the back end or a riding lawnmower i felt a pop in my forearm ever since then which was 6 weeks ago i cant contract my bicep fully
Arms was my strongest point where i could use 50lbs comfortably or my left arm is useless doctor said it was a pull not a tear what can i do so i can isolate my bicep again. even when i try to keep the muscle flexed it shakes can i feel discomfort in my forearm
James
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Taylor
Jeff's biceps can't be attain unless you have equal or better genetics or have success with PEDS. It's a known fact. I know what he means though as it's about reaching your bicep max for your genetic limit. Overall Jeff is the best bodybuilding you tuber by far because he's natty and he backs most of his data with science as a license physical therapist. Thanks for all you do Jeff!
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Stephen
Fellow has great biceps but no triceps, if my biceps took up that percent of my arm as his, I would have 22-+ arms and so would Humiston. I actually do not understand how people build biceps without triceps given that triceps are a much larger asset group. Just look at John Cena, large biceps, just like Ryan and mine, but what makes our arms are the triceps.
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Larry
I am 50 years old and over the last 5 months I've been on a weight loss journey. I started off at 297. I'm currently at 219. I ride my bike between 8 and 12 miles a day. About a month-and-a-half ago I started going to gym. I can start see some results. This video was very helpful. I hope to watch more of your videos to help me out.
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Joseph
I watched this very video shortly after publication two years ago and jump started my bicep growth. A few months ago I lost four fingers on dominant hand and crushed part of my palm. Therefore, I can't make a fist as a result and am having difficulty using these methods again. Any advice from anyone would be superb!
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Felix
I have a question. I-m using arms workout as an example. Is it better to do bicep exercises first, then triceps, then forearm etc. Or is it better to do one bicep exercise, then one tricep exercise, then one forearm exercise, and then again one bicep exercise etc. I hope you guys understand what I mean.
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Bigg
I only have this problem in my right arm. I feel it burn in my forearm rather than my bicep, i just cant seem to hit the bicept muscle, how can i fix this?
Its really strange as is its only in one arm. Im right handed. Ive tried the things in the video but still nothing.
Help!
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Richard
I have been lifting off and on for 20 years, trying to get back to Marine Corps weight and physique. Never heard the term mind muscle connection until watching you Jeff. You certainly have taken my workouts to a new level. Joined today, and can't wait to start my program!
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