These 4 Biceps Training Myths Are Confusing Everyone

Summary

This video debunks common myths about biceps training, emphasizing evidence-based strategies for optimal growth. It explains that supinated grips aren't necessarily superior, as biceps grow more at longer muscle lengths, and that a variety of grips—including neutral and pronated—can enhance development. The video also clarifies that 'biceps peak' is largely determined by genetics and total muscle size, not targeted exercises. Additionally, compound movements like pull-ups and pull-downs contribute significantly to biceps growth, even with wider grips, while some exercises like dumbbell rows are less effective. Practical tips for maximizing mechanical tension and overall hypertrophy are provided, making biceps training smarter and more effective.

Takeaways

• 😀 Supinated grip (chin-up style) isn't always the best for biceps growth. Training at longer muscle lengths with various grips (including pronated) may yield better results.
• 😀 Muscle hypertrophy in the biceps is more effective when trained at longer muscle lengths, not necessarily when the muscle is fully shortened in supination.
• 😀 The biceps' peak shape is largely determined by genetics and overall muscle size, not by isolating the long head of the biceps.
• 😀 The biceps' role at the shoulder is minimal, and attempting to target the long head for a 'peak' is unlikely to have a meaningful effect on muscle shape.
• 😀 Compound exercises (e.g., pull-ups, chin-ups) do count towards biceps training volume and can be just as effective as isolation exercises.
• 😀 Not all compound exercises are equally effective for biceps growth. For instance, dumbbell rows contribute less to biceps training volume compared to chin-ups or pull-downs.
• 😀 Wide-grip pulling exercises do still train the biceps due to horizontal inward force, even though they may have a reduced moment arm for elbow flexion.
• 😀 A study showed that wide-grip pull-downs stimulated similar muscle growth in the biceps as a supinated barbell curl.
• 😀 The best way to enhance biceps peak is to increase total muscle size rather than focusing on targeting specific parts of the biceps.
• 😀 To maximize biceps hypertrophy, it's beneficial to include a variety of forearm rotations in your training (neutral, pronated, and supinated grips).

Q & A

Why is a supinated grip often thought to be best for training the biceps?

A supinated grip is often thought to be best for biceps because it feels like the biceps are more active, especially during exercises like chin-ups. This is because supination shortens the biceps, but people tend to associate the sensation of muscle bunching with muscle activation. However, research shows that biceps grow better when trained at longer muscle lengths, which a neutral or pronated grip can help achieve.

How does the muscle length affect biceps growth?

The biceps grow more effectively when trained at longer muscle lengths, rather than when fully shortened. This is because the biceps are strongest when stretched, both in terms of active and passive force contribution. Supination, which shortens the muscle, reduces its ability to generate force, making exercises at longer muscle lengths (like with a neutral or pronated grip) more effective for growth.

Does the supinated grip provide better leverage for biceps training?

Yes, the supinated grip provides better leverage, which may explain why it feels more effective. However, this leverage doesn't necessarily lead to greater internal tension in the muscle, which is the key factor for muscle growth. Leverage may help lift heavier weights, but it doesn’t equate to better hypertrophy for the biceps.

Can you train the biceps peak by focusing on the long head?

No, training the long head specifically to target the biceps peak is largely ineffective. The peak of the biceps is mostly determined by genetics, including factors like the shape of the muscle belly and its insertion points. While the long head does cross the shoulder and plays a role in shoulder flexion and abduction, its contribution is minimal in terms of hypertrophy.

What are the two main factors determining the biceps peak?

The two main factors determining the biceps peak are genetics (which influence the shape of the muscle belly and its origin and insertion points) and overall muscle size. Simply increasing the total size of the biceps is the most effective way to enhance the appearance of the peak.

Should back exercises be counted towards your biceps training volume?

Yes, back exercises should count towards biceps training volume because they often engage the biceps indirectly. Compound exercises like pull-ups and chin-ups work the biceps significantly, even if they are primarily targeting the back muscles. However, not all back exercises are equally effective for the biceps—dumbbell rows, for instance, are less effective compared to curls.

Are compound exercises as effective for biceps growth as isolation exercises?

Yes, compound exercises can be just as effective as isolation exercises for biceps growth. Research shows that compound exercises (like chin-ups and pull-ups) can stimulate as much hypertrophy as isolation exercises (like biceps curls), depending on the specific exercise. However, the effectiveness varies across different exercises.

Why aren’t dumbbell rows very effective for training the biceps?

Dumbbell rows are not very effective for biceps training because they engage the biceps less than other exercises like curls. Research shows that dumbbell rows stimulate about half of the growth compared to biceps curls, making them less efficient for targeting the biceps specifically.

Do wide-grip pulling exercises activate the biceps?

Yes, wide-grip pulling exercises do activate the biceps, although to a lesser extent than narrower grips. With a wide grip, there’s less elbow flexion required, but the biceps still contribute by producing a horizontal inward force on the bar, which helps reduce the moment arm for the back muscles, allowing the lats to perform better.

Can wide-grip pull-downs be as effective for biceps growth as barbell curls?

Yes, studies suggest that wide-grip pull-downs can stimulate biceps growth similarly to barbell curls. A study by Gentil et al. found that both wide-grip pull-downs and barbell curls resulted in similar biceps growth. Though the evidence is limited, the research supports the idea that wide-grip pulling exercises can be effective for biceps training.