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The FASTEST Way To Grow Your Biceps (IN 60 DAYS)

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Rating: 4.0; Vote: 1

When it comes to how to get bigger biceps, the truth is that its no easy feat. But if youre serious about maximizing and prioritizing your biceps growth, then there are a few strategies (e. g. selecting the right bicep exercises and structuring your bicep workout correctly) we can employ. In this video Ill go through what these strategies are and how to employ them so that in the next 8 weeks of your training you can build big biceps fast. I guarantee that even if youre a non-responder or just havent been seeing much results with your current biceps regimen, that implementing this plan will help you build big biceps, or any muscle that you apply these strategies to. The first thing well want to do to build big biceps is to increase your weekly biceps volume. And it seems that we may be able to get to as high as 30 sets per week while still seeing a benefit in growth. This doesnt mean you should throw in 30 sets of biceps into a workout and do that once a week. Within each workout, you dont want to perform more than about 8-10 hard sets per muscle. So, knowing that, well want to split up our weekly biceps volume into 2-3 workouts per week to stay within that per-session limit. What Id personally recommend is using something like the upper/lower split or a push pull legs split, and split up your weekly biceps volume accordingly. Once you have that set, slowly increase your weekly volume throughout the weeks. Next, to get big biceps fast, you want to bias your recovery to favour your biceps growth. All of the other muscle groups we train require energy, effort, and nutrients to recover and grow. So if our main goal is to increase the size of our biceps, its a good idea to reduce the volume we devote to our other muscle groups. Cutting volume down to about 9 weekly sets seems to be enough to maintain or in some instances even grow a muscle, and is therefore a good recommendation to stick to. Next, we want to ensure that the weekly volume we do has the right variety of bicep exercises. We want to do this so that it helps 1) ensure that we are targeting both the short and long head of the biceps adequately, 2) trains the biceps through different strength curves in order to maximally stimulate all of the various regions and fibres of the biceps, and 3) itll better prevent us from overuse injuries and the wear and tear that would accumulate very quickly if we packed a ton of volume into just a couple repetitive movements. To simplify this, here are 5 biceps exercises that do just that and provide a good variety of stimulus on the biceps for the reasons Ive noted down. 1. Incline dumbbell curl (emphasizes long head and challenges the peak contraction of the biceps the most) 2. Dumbbell preacher curls (emphasizes short head and challenges the stretched position of the biceps the most) 3. Barbell curl (for heavier loads and challenges the mid-range of the biceps the most) 4. Cable curls (provides constant tension to biceps) 5. Standing dumbbell curl (emphasizes supination function of biceps) Simply distribute 4 or 5 of these movements and/or similar variations of them into your weekly biceps workouts as needed, and then as previously explained, gradually increase the sets you devote to each of these exercises throughout the weeks. Next, we want to manipulate the order of our workouts to again favor the growth of our biceps. During whatever workouts that youre throwing your biceps exercises into, move them to the beginning of the workout when youre fresh in order to further prioritize them. Lastly, when it comes to how to get bigger biceps, you cannot forget about nutrition. Ideally, if you want to maximize your recovery and growth throughout these 8 weeks, then youll want to be eating at a slight calorie surplus. And of course, even more importantly is we want to ensure that were intaking enough protein throughout this period by having at least around 0. 8-1g of protein per lb of our bodyweight. And thats basically all there is to it! But also keep in mind that your nutrition throughout this period and during your training in general will always be the most important factor to building muscle and losing fat. Thats why within my science-based programs, in addition to the step by step training plans youll receive, Ive also created a nutrition tracker thatll do all the guesswork for you and show you what to eat, how much to eat, and how to adjust this overtime to avoid reaching plateaus. To gain access today, just take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: DOWNLOAD YOUR FREE BICEPS GROWTH PLAN HERE
Date: 2022-01-03

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Comments and reviews: 10

dproulx222
Congratulations on your new gym and thank you so much for all of your quality videos. I've watched all of them and l'm implementing a lot of what I learned in my own personal workouts. I'm slowly progressing. I'm 50 years old and 64kgs and suspect have a height similar to yours (around 173cm. I'd love to know where I can get a tank top like the one's you wear in your videos.
Important question: What brand of tank top do you wear? I'm a fellow Canadian in South Korea, but I've scoured all the major sports retailers in North America and can't seem to find a decent fitting tank top like yours.
Where can I get that tank top that you wear in your videos (the blue or gray?
Can someone help me?
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jimmy5634
This method of focusing on a specific muscle or muscle group is absolutely essential for faster results.
If you did nothing but work your biceps and triceps every two days for six months, provided you ate right, got your rest and took a few days off every now and again, you would see significant gains. It does work, but remember, building muscle is a long- term commitment and should be enjoyable. You absolutely have to accept that it doesnt happen quickly for most people and you have to listen to your own body.
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Jason
Killer videos. Im constantly finding new ones and learning new stuff. I know your basing your teachings on science and it takes special machines to perfect these forms but man i wish there was a basic version for bands and and incline decline bench from home. For us who work mad hours and have kids on top of limited space for a home gym. Either way i have no complaints. Ive made big gains since discovering your content over ther past few weeks.
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AtoZbodyfitness
it's about tension right. so you have to slow down the reps for the first few reps and then continue at a bit of a faster pace. but while doing this keep the contraction and squeeze as much as you can. keep the elbows planted and don't move them. people tend to move the shoulder slightly backward which causes slight movement with the elbow offsetting the bicep curl. keep it planted.
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Jae
Lol in another video didn't you recommend a weekly max of 20 sets (with room for variability for each individual) for each muscle group? Now you're saying 30 is okay? I think this is the problem with making strong assumptions based on one study. You're going to get a lot of variability when you consider other studies which can lead to contradictions.
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Bruce
I read that study from Radaelli and it NOWHERE says 30 bicep sets per week! Those men did 5 sets per exercise, 3 times per week, and there was only 1 biceps exercise (bicep curl) which makes a max total of 15 not 30!
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Levy's
First study of 30 sets is not true.
There was 3 training days in the week for pqrticipants, 3 times 1 set is 3,
3 times 3 sets is 9
And 3 times 5 sets is 15
Not double as you wrote.
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vTrulyGRiMM
Good video. No clickbait about getting bigger biceps in a 2 weeks or some bs. This shit takes time and effort and there is no elevator for progress. Everyone takes the Stairs. almost everyone
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NJM
Im 25% body fat but Im being moved into a position at rugby where I need to be more muscular and extra weight does offer an advantage should I bulk or try and cut for a little bit first
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Suraj
Jeremy Bhai, I am a skinny fat indian dude in NYC and you are the only fitness YouTuber that I feel like listening to. You inspire more people than you think you do. Keep at it!
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