How to get HUGE biceps (Tips for bicep growth)

Summary

In this fitness-focused video, Jo discusses strategies for effectively targeting and growing biceps, a muscle group that has proven stubborn for many. Jo emphasizes the importance of exercise selection, recommending 2-3 solid bicep exercises like standing dumbbell curls and incline curls for the long head, and preacher curls for the short head. The video also touches on the significance of training with intensity, progressing over time, and incorporating a mix of rep ranges for optimal muscle growth. Jo suggests incorporating chin-ups for a full range of motion and not neglecting forearm training to support bicep development. The key takeaway is that with the right approach, including proper form, variety, and progression, anyone can achieve significant bicep growth.

Takeaways

• 💪 Exercise Selection: Focus on 2-3 solid bicep exercises and progress in weight or reps over time.
• 📈 Long Head Emphasis: Use behind-the-body curls like incline curls to target the long head of the bicep.
• 🏋️‍♂️ Preacher Curls: Utilize preacher curls, especially machine variations, for the short head of the bicep.
• 🔄 Hammer Curls: Include hammer curls for a compound movement that strengthens the biceps and forearms.
• 🤚 Reverse Curls: Consider reverse curls for additional bicep and forearm engagement.
• 🔢 Rep Range: Aim for a rep range of 6 to 10 for optimal bicep growth.
• 🔄 Forearm Training: Ensure strong forearms to support bicep training and prevent plateaus.
• 💪 Compound Movements: Incorporate bicep work in back exercises for overall strength and development.
• 📉 Controlled Movements: Practice controlled eccentric movements with a squeeze at the peak for better bicep activation.
• 📈 Progressive Overload: Consistently increase weight or reps to stimulate bicep growth over time.

Q & A

What are the key points to consider when selecting bicep exercises?

The key points include choosing 2 to 3 solid bicep exercises that can be performed with intensity and with the intention of progressing in weight or reps over time.

How does the position of the elbow during a curl affect the bicep's long head?

The long head of the bicep is typically biased through curling movements where the elbow is behind the body, such as in a drag curl or a typical dumbbell curl.

What is the recommended exercise for targeting the bicep's long head?

For the long head, the recommended exercises are standing dumbbell curls or incline curls, with the latter being particularly effective when performed on an incline.

Why are preacher curls effective for the bicep's short head?

Preacher curls are effective for the short head because they allow for a full range of motion and intense contractions without the loss of tension that can occur in other exercises.

What is the preferred variation of preacher curls according to the video?

The preferred variation of preacher curls according to the video is the preacher curl machine, which provides a good stretch, no joint pain, and allows for heavy weight without loss of tension.

How can hammer curls and reverse curls contribute to bicep training?

Hammer curls and reverse curls contribute to bicep training by targeting the brachioradialis muscle and providing explosiveness, which is not typically trained with wrist curls.

What rep range is suggested for optimal bicep growth?

The suggested rep range for optimal bicep growth is between 6 to 10 reps, which allows for a mix of strength and hypertrophy gains.

Why is it important not to neglect forearm training when working on biceps?

Neglecting forearm training can limit bicep progress because strong forearms are necessary to handle heavier weights and prevent failure during curls.

How should one approach the integration of biceps in back exercises?

One should allow biceps to assist in back movements without completely taking them out of the equation, as biceps also gain strength and size from compound back exercises.

What are some general tips for enhancing bicep training effectiveness?

General tips include performing slow eccentrics with a squeeze, ensuring proper form, and not neglecting forearms or the role of biceps in back exercises.