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Heavy Weights VS. Light Weights for Big Biceps (WHICH IS BEST)

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Rating: 4.0; Vote: 1

s why. To start, it is important to define what we are talking about when we refer to lifting heavy or light. In general, the heavier lifts are the compound movements that incorporate multiple muscle groups into the performance of the exercise. In the case of the biceps this would be a weighted chin up as a perfect example, or even a heavy barbell cheat curl. In both, the biceps are certainly not the only muscles working to execute that lift. Your back, lower back, abs, and traps are contributing heavily to getting this done. On the other side, doing exercises like spider curls and strict dumbbell curls with lighter weights are more isolated movements and involve a more focused attack on developing the mind muscle connection with the muscle you are working. Now, it-s important to point out that research has strongly shown that even in a compound movement, it is possible for you to activate a component muscle of a lift by focusing more heavily on it when doing the exercise. For example, even though the weighted chin up is a compound movement for many muscles as just shown you can more heavily target the biceps if you focus hard on their contraction during the movement. So where does this leave you specifically? Well, you first want to determine if you are someone who does or does not have a good mind muscle connection with your biceps and then act accordingly. The two ways to quickly determine this is to assess how your biceps feel when you train them. If you never feel curls, chinups, or any other biceps exercise in your biceps but rather feel them in your forearms, shoulders and lower back then you likely do not have a good connection with that muscle. Secondly, if you contract your biceps in their most shortened position (which is elbow flexion, shoulder flexion and a supinated forearm) and cannot do so with enough force to cause discomfort when you squeeze as hard as you can, then you very likely do not have a good mind muscle connection with your biceps. So here, you would want to dial back the use of heavier biceps work in favor of the lighter more focused exercises. Of course, you wouldn-t want to abandon the weighted chin up all together since it has many other benefits for you as one of the best pulling exercises you can do. You simply wouldn-t rely on it as the biceps building exercise in your arsenal given how it is being undermined by your lack of biceps recruitment capabilities. Build up your connection with the lighter weights and leave your ego at the door. As you improve this, your performance in the big lifts will not only improve but your ability to feel the muscle on these lifts will be greatly enhanced. If you already have this in place, then a reliance on the lighter exercises should diminish but not be abandoned completely since the reinforcement is important for maximizing both the athleticism and aesthetics of your arms. If you are looking for a complete program that shows you how to master this step by step without any missed exercises, be sure to click on the link below and visit the ATHLEAN-X website for workouts that will guide you day by day
Date: 2022-04-22

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Comments and reviews: 10

FLYSKY1
From my experience when it goes to muscle growth you don't really need heavy weight you need the right weight that is challenging but the reps have to be clean and you have to isolate the muscle. I used heavy weights before a lot for a long time but besides some growth in strength i got issues with my joints and no matter if you can do some reps with heavy weights, if you got issues with your joints the weight is just to heavy.
Using heavy weights will also prevent you from isolating the muscle, there will be other muscles involved much more in the exercise to do the rep so biceps curls with 30kg won't be effective when other muscles will take about 75% of the weight and the biceps gets only 25% of the 30kg, but if you manage to isolate the biceps, you won't need 30kg you can do the workout with 10kg more effective if you can isolate the muscle and get nice, slow and clean reps and you won't have any issues with joints anymore.
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Marty
Hey Jeff, wanted to thank you for sharing all of your lifting knowledge. I look at videos and go try the exercises at the gym and they work awesome, just as advertised. The small changes you suggest are not obvious and simply fantastic, Take the moving the elbows back during triceps rope push downs or the prescribed shoulder-elbow movement during overhead lying tricep curls I felt those like no ones business, it was freak'in great. I keep watching and adding the exercises I like into my work out (which I keep changing every 4-6 weeks. From strength training concepts to size training, and simple things things like the direction of the muscle vis a vis the exercise used to stimulate said muscle, it may seem obvious to some, but these nuggets of information are like gold to me. Knowledge is the ultimate power, but to become powerful you must do. Thanks again and keep on doing what you do. Best regards, Marty BTW, your biceps rock!
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brittany
What if there was a way to build up ur dong size? What kinda lifts would you be doing with it? Would there be like a penis day? There would be like these big dudes in front of a mirror, pants off with a rope around tally whackerz attached to a small dumb bell at the other end. Counting how many reps they could do before their bonerz died. Would it be gay or impressive? Maybe both right?
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Arpan
He starts to talk about a topic which sounds simple in the thumbnail.
Then he gets himself and the viewers scratching their head. What actually was the topic? -
By the end of the video everybody is confused and the very topic is lost.
Conclusion: - NO CONCLUSION, MORE CONFUSION. -
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Yair
I bet jeff poops while slightly bending the knees and elbows forward to accelerate intestine muscle contraction on his lower abs thus also activating the top portions of his glutes allowing for the feces to flow outwards in an external rotation to prevent soreness
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James
Hey
Great video, I'm in London UK and trying to find your weight belt/band that you use for weighted Chin ups, please what is it called or manufactured by as I can only find chains on a belt.
Many thanks and keep up the great informative work.
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Robert
No.
Want bigger biceps or muscles in general? -Do 15 reps, all 4 or 5 sets till failure untill it burns the sht out of you. BUT, barbell bench press, deadlifts and squats, keep them as strength exercises, so 6 reps for 4 sets-
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C. I. A
You got to do both, like 2 days heavy, 2 days light. Two high intensity low volume, two low intensity high volume. Lifting heavy make you look Dense, hard. Lifting light make you look bigger. That-s why you need both.
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Noel
I am trying to master the mind muscle control. I am a female that is newer to lifting. But your videos have taught me sooooo much. I love the muscle markers (visual)- I am a strong visual learner.
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Jon
Very good information, have been watching ATHLEAN-X for a while. Been working out for over 30 years. The info contained has been beneficial to me in pain reduction and proper mindset. Thank you.
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