67% Faster Biceps Growth!

Today is the day that your bicep training will change forever! From here on out, you’re going to start making some serious gains! Just how serious? SIXTY SEVEN PERCENT more serious!

But all kidding aside, you know the deal. The title is clickbait but the information provided is TOP NOTCH! So sit back, relax, and let me lay down three of my best tips to help take your biceps training to the next level and spark more muscle growth!

And for those of you who claim you don’t NEED to isolate your biceps for growth.  Just shut your mouth and be happy that you’re so damn lucky to have genetically huge biceps. Because the majority of us don’t. Still love you though, so maybe just tune into the next article instead of this one.

Tip #1 – Less Volume & More Frequency!

This tip is probably the most important tip out of the three! Well, the next two are important as well, but this one is KEY if you’re the kind of guy who loves ANNIHILATING your biceps with 20 to 30 sets of biceps exercises! Listen, the only thing you’re achieving by taking your biceps PAST failure, set after set, is impeding your muscles’ ability to recover and rebuild. Let me explain.

If you DESTROY your biceps with 5 to 7 different exercises and then you’re sore for 3 to 4 days, you end up training your biceps only once a week. Sound familiar?  This way of training holds you back because to see fast growth, you need to train the same body parts at least twice a week. Also, think about how this could affect all your other PULL movements as well. For example, I doubt you’ll be able to train your back multiple times a week because your biceps will be too sore.

The key to growth is volume over time and by time I don’t mean 3 hours in the gym.  I mean over the course of the week. If you missed my video “BICEPS: The Only Two Exercises You Need For Growth!” you can check it out by clicking on the blue highlighted text.  

But you can essentially take that workout and apply it to your training twice or even three times a week and you’ll see more growth than 8 hour arm routines. But if you’re going to do that workout multiple times a week I would adjust it as follows.

Exercise 1

Standing Barbell Curl (5 sets: 6 - 8 reps), only resting about 90 seconds between sets.

Exercise 2

Incline Dumbbell Curl (4 Sets: 8 – 10 Reps sets), only resting about 30 – 60 seconds between sets.

I know it’s going to be hard, but trust me, this WILL work. You just have to put the time in and the explanation is rather simple. Protein synthesis only occurs for 24 – 48 hours after your training sessions. Therefore, if you’re only training your biceps once a week, no matter how hard you’re hitting them, you’re still only going to be growing 2 out of the 7 days of the week. So, by training your biceps TWO to THREE times a week, you’re going to be growing every minute of every day of the entire week.

Tip #2 – Make Every Pound Count!

Now, let me know if THIS sounds familiar. You constantly see dudes in the gym swinging 70lbs dumbbells around as if they think they’re curling with proper form.  

They might look huge, but they usually fall into one of two categories.

1. Juice-heads who’ll grow no matter what they’re doing, as long as they eat and train.
2. They are those genetically gifted people I told shut their mouths in the beginning of this video that’ve had big biceps since they first started lifting.

Either way, using momentum and cheating is OKAY when performing major compound movements for big, strong muscle groups like chest or back but can be VERY dangerous when it comes to smaller muscle groups. Just like when Callum tore his bicep trying to curl 405lbs with this buddy.  It’s dangerous and yes, I know I have a Cheat & Recover program. But the cheat reps I demonstrate for biceps still allow you to maintain control over what you are doing. In fact, in my program I explain that you shouldn’t even attempt cheat or momentum reps until AFTER you’ve made your noob gains (so about 2 - 3 years of lifting) and only AFTER you have a good understanding of how to it properly.

So whats the point of this tip?  The point is that you need to focus on FULL RANGE OF MOTION and that requires using weight that you can handle and curl all the way up to the top, fully extend at the bottom and repeat for reps.

Keep your core TIGHT!

Retract your shoulder blades!

And finally, keep your elbows in front of your hips the entire set.  

No half reps, no quarter lockout BS at the bottom. Fully extend and get the work done.

Tip #3 – Sneak Some Bicep Training Into Your Back Workouts

This tip applies to whatever workout program you’re currently following, whether it’s push-pull-legs,a full body program, upper-lower or whatever. By making some SLIGHT adjustments to your back training, you can incorporate MORE biceps activation which over time will help you sneak in more work load and help you build more muscle. All you have to do is switch up your grip on some back exercises.

For example, if you’re currently training with pull-ups for your back (which you SHOULD), switch to chin-ups.

This will IMMEDIATELY engage more of your biceps without affecting your back training to a great deal. Your lats will still activate pretty much the same but your biceps will be in a better position to pull, which is why you can pull more weight this way. Your biceps are assisting the movement.

Some other examples are barbell bent-over rows and lat pulldowns.

Just switch to an underhand grip. So if you want to give this a try, if you are performing say 4 sets of a barbell bent over row, hit two sets with an overhand grip and two sets with an underhand grip. It’s that easy.

Conclusion

I hope you guys learned some good tips today to help take your training to the next level and if you know someone who could benefit from this information, please share the article. The only way we can overcome the amount of pure garbage online, as a community, is by sharing content that is geared toward ACTUALLY helping others!