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.

Outlines

00:00

💪 Building Biceps: Strategies and Exercises

In the first paragraph, the speaker, Jo, introduces the topic of the video, which is focused on bicep growth. Jo acknowledges that while they have good genetics for triceps, biceps have been more challenging to develop. Through research, experimentation, and learning from others, Jo has discovered effective strategies for bicep development. The paragraph emphasizes the importance of exercise selection, suggesting that two to three solid bicep exercises are sufficient for growth. It also discusses the importance of targeting the long head of the bicep through behind-the-back curls and the short head with preacher curls. Jo shares personal experiences and preferences, recommending specific exercises like incline curls and preacher curl machines for optimal bicep development.

05:03

🏋️‍♂️ Maximizing Bicep Growth with Specific Exercises

Paragraph two delves deeper into the specific exercises that Jo finds most effective for bicep growth. Jo highly recommends a particular preacher curl machine for its ability to effectively target the short head of the bicep without causing joint pain, allowing for heavy weight lifting and maintaining tension throughout the movement. The paragraph also touches on the importance of not neglecting forearm training, as strong forearms are crucial for supporting bicep exercises. Additionally, Jo suggests incorporating hammer curls or reverse curls to target the brachioradialis muscle, which contributes to bicep strength and size. The paragraph concludes with a recommendation to include chin-ups or pull-ups in one's routine for a compound movement that benefits the biceps.

10:04

📊 Optimal Rep Ranges for Bicep Development

In the third paragraph, Jo discusses the ideal rep ranges for bicep exercises, advocating for a mix of heavy sets to build strength and moderate sets to focus on form and hypertrophy. Jo's preferred rep range is 6 to 10, with a method of starting with a weight that allows for six reps and progressing to ten reps as strength increases. This approach is said to combine the benefits of powerlifting and bodybuilding techniques. Jo also emphasizes the importance of not completely excluding biceps from back exercises, as they play a role in compound movements like rows. Additionally, Jo suggests incorporating a slow eccentric phase with a squeeze at the peak of the movement to enhance bicep activation and growth.

15:06

📝 Final Thoughts on Achieving Big Biceps

The final paragraph wraps up the video with a summary of the key points discussed. Jo reiterates that achieving big biceps is not complicated and requires a combination of proper exercise selection, intensity in training, and a mix of rep ranges for both strength and hypertrophy gains. Jo also reminds viewers to consider the importance of forearm conditioning and allowing biceps to assist in back movements. The paragraph concludes with a motivational note, suggesting that with consistent effort and the right approach, significant bicep growth is attainable, even for those without an extreme peak in their bicep structure.

Keywords

💡Biceps

Biceps are the muscles located on the front side of the upper arm. In the context of the video, they are the primary focus for muscle growth and development. The script discusses various exercises and techniques aimed at effectively targeting and growing the bicep muscles, such as through curls and hammer curls.

💡Exercise Selection

Exercise selection refers to the choice of specific exercises to perform during a workout. The video emphasizes the importance of picking the right bicep exercises, such as standing dumbbell curls and incline curls, to effectively target the bicep muscles and promote growth.

💡Long Head of Bicep

The long head of the bicep is one of the two muscle bellies that make up the bicep brachii. The script explains that targeting the long head can enhance the fullness of the bicep, and exercises like drag curls and incline curls are recommended for this purpose.

💡Short Head of Bicep

The short head of the bicep is the other muscle belly of the bicep brachii, which contributes to the peak when the arm is flexed. Preacher curls are highlighted in the script as an effective exercise for targeting the short head of the bicep.

💡Preacher Curls

Preacher curls are a specific type of bicep curl performed on a preacher bench, which isolates the bicep and reduces the involvement of other muscles. The video script suggests that preacher curls, particularly using a preacher curl machine, are highly effective for bicep growth.

💡Hammer Curl

Hammer curls are a type of bicep exercise that also targets the forearms. The script mentions that hammer curls are a good compound exercise for the arms, allowing for progressive overload and strength gains in the biceps.

💡Reverse Curl

Reverse curls are a variation of the traditional bicep curl that places more emphasis on the brachioradialis muscle of the forearm. The video script suggests that reverse curls can be included in a bicep training routine to target the forearms and enhance overall arm development.

💡Rep Ranges

Rep ranges refer to the number of repetitions performed for a given set of exercises. The video recommends a rep range of 6 to 10 for optimal bicep growth, balancing strength and hypertrophy.

💡Progressive Overload

Progressive overload is the gradual increase of stress placed upon the body during exercise to cause muscle growth and strength gains. The script encourages increasing weight or reps over time to ensure continuous progress in bicep development.

💡Forearm Training

Forearm training involves exercises that strengthen the muscles of the forearm. The video script stresses the importance of not neglecting forearm training, as strong forearms support bicep training by preventing grip failure during curls.

💡Chin-ups

Chin-ups are a bodyweight exercise that targets the biceps, among other muscles. The script suggests that chin-ups or pull-ups can be included in a workout routine to provide a unique stimulus for bicep growth, as they involve the bicep across a full range of motion under load.

Highlights

Exercise selection is key for bicep growth; focus on 2-3 solid bicep exercises.

Progression in weight or reps over time is crucial for seeing gains.

Long head of the bicep is targeted with curls where the elbow is behind the body.

Incline curls are recommended for isolating the long head of the bicep.

Standing dumbbell curls are effective for overall bicep development.

Preacher curls are essential for the short head of the bicep.

Preacher curl machines are superior for bicep peak development with no joint pain.

Hammer curls are recommended for compound bicep strengthening.

Reverse curls are good for forearm engagement and bicep development.

Chin-ups or pull-ups are beneficial for overall bicep and forearm strength.

The optimal rep range for bicep growth is 6 to 10 reps.

Mixing heavy and moderate sets can enhance both strength and hypertrophy.

Forearm strength is critical for bicep training and should not be neglected.

Biceps should be engaged in back movements for overall strength gains.

A slow eccentric with a squeeze can enhance bicep activation.

Consistent progression and proper form are essential for bicep growth.

Biceps are not complicated to grow with the right approach and training.

Transcripts

all right what's up guys Jo here back

with another video and today we're going

to be talking about biceps now for me

biceps have been one of those relatively

stubborn muscles to grow like I clearly

have solid bicep genetics but they're

not as good as my tricep genetics and

this kind of like this kind of got me

thinking hey what can I do to make them

better right so through a lot of

research trial and error listening to

other people just generally going

through the motions I found what works

best for me when it comes to getting

biceps right and I'm going to go over

that right now it's a bit of um knowing

your weak points as well as knowing the

science behind everything so I'm going

to get right into it now first things

first when it comes to biceps is

exercise selection now you don't need

the most perfect fancy exercise lesson

you just need to pick I'd say two to

three solid bicep exercises do them

right do them intensely with the

intention of progressing in weight or

reps over time and you will see gains

now let's start with the long head of

the bicep now this will account for a

lot of the fullness you see on the bicep

right the long head is typically biased

through any curling movement where your

elbow is behind your Mony so like a drag

curl or a typical dumbbell curl right

because of the typical dumbbell curl you

have the option to put the dumbbell in

front of your body but just the way that

a lot of peach will naturally do it they

gravitate towards putting it behind

their body now if you want to really

want to just hammer in and bias the long

head without worrying about getting a

little bit of short head in there you

know getting just other muscles a

typical incline curl will be your best

bet because your elbows are going to be

in a compromised position behind your

body allowing your long head to do most

of the work there so if you just want

pure long head behind the body curls on

an incline now I think most people

should probably just do typical standing

dumming curls at least until you get a

little like really good at them you get

some strength because the incline curl

is pretty hard to progress on right

considering the angle but if you do like

get strong enough you can add incline

curls another approach is just to do two

sets of typical standing dumbbell curls

because you can do them heavier so this

is like oh this is like kind of my

compounder for Bice crap right this what

I'm using the track and get stronger

right and you can have two sets of the

incline curls so it's four sets you're

considering it all one exercise you're

just splitting it up and that works well

but for the long head very simple right

just a standing Dumbo curl or an incline

curl now for the short head of the bicep

AKA what holds most of the weight for

the peak when you Flex is preacher curls

now for me this is the part that I

struggle to grow the most simply because

I have a long bicep insertion that fills

out all the way I can barely put any

space in right or any fingers in so

naturally this was the hardest part of

the bicep to grow for me and what worked

for me you guessed it preacher curls but

I'm not going to go ahead and say any

typical preacher Crow right I'm going to

say the preacher Crow Machine right

there's a specific one that is

particularly just better than all the

rest in my opinion right my problem with

the spider curl albe it it's a great

exercise 7 eight out of 10 is that the

stretch on it you tend to lose a bit of

tension right whereas it has a a 10

contraction it's amazing you do lose a

bit of tension on the stretch it's just

something I personally notice it's not

huge but there is a slight loss of

tension now when it comes to just

typical preacher curls right the typical

barbell the problem with this is that it

hurts my elbow a little bit and if you

come up a little too much you lose

tension and that's very annoying to like

to focus on your workout like it takes

away from the movement the movement

loses integrity and it feels a lot less

natural stopping like right here as

opposed to here Al beit good stretch

good contraction but you do have to

watch out for the contraction in

addition to that you can also load up a

pretty good amount of weight on this

whereas on a spider curl it's very hard

to but like I said it's typically a

little more dangerous on the joints and

the contraction is a bit weird and you

can kind of stump Yourself by

Contracting too much which is not

something you really want to have to

deal with now the best variation of the

preure Cur I found was a preacher curl

machine because when I did this machine

first off absolutely no joint pain no

pain in my elbow whatsoever I was able

to load up very good weight so you can

tell you're going to be able to progress

over time there was no loss of tension

at the peak no matter how far you went

up just because of the bench the padding

and the angle um and it was an insane

contraction and there was no loss of

tension on the stretch and the stretch

was amazing it checked every single box

out without having any problems only

problem is not every gemm has a very

solid preacher Chrome machine um I think

it was a newer one but I'm probably

going to throw up like an image or try

to get a video right on the screen um

just showing how good the preacher

Chrome machine is and if you can get

access to this preacher Chrome machine

holy do it I'm under the impression

that if this was the only bicep exercise

you did this specific Preacher curome

machine you would still have insane

biceps obviously not that's a little

exaggerated but this machine is all that

good and I'm not the type of person to

blindly f um the science based lifters

and saying oh the machines are better

the cables are better but when I say

this is an amazing machine exercise for

your for your short head dude it is

insane so yeah if you can find just any

like one of those good preacher chome

machines like this go for it there's

literally no flaws about it besides that

it might be a little rare now um this

last exercise or second to last I guess

um is just a hammer curl or reverse curl

you want a bicep curl that also biases

the form if you don't plan to have a lot

of direct form work you probably should

have one and even then you should still

have one of these curls that hit the

form because it trains the explosiveness

of the braak your radialis with wrist

curls and reverse curls um you don't get

that explosiveness right and the bracho

radialis is a very powerful explos for

muscle so you are like missing out on

gains by not at least doing some heavy

training maybe not missing out on gains

but you could be making more out of the

muscle in general right so yeah either a

hammer curl um or reverse Cur what I

like about the hammer curl is that it

doesn't hurt in any way shape or form

for me and you can go super heavy on it

so it's like a good compound left for

your bicep essentially where you can

track progress and overload it over time

whereas the other curl variations are a

little bit hard to progress on

especially for me hammer curls are not

hard to progress on in all and when I

did progress on the hammer curl it had

carryover to my other exercises as well

so hammer curl is amazing just for the

fact that you get your bicep stronger

over time and getting stronger is a key

component to muscle growth now and

obviously the reverse curl um this is a

little worse I feel like because it's

harsher on your wrist and you can use a

lot or less weight on it now it's a lot

more efficient at biasing the forarms um

but it takes away some of the bicep now

this is like a a exercise a tier whereas

I'd rank the hammer curl as SSS tier but

yeah the reverse C is good as well like

another approach you could take like is

with the typical curls and incline curls

right you can have two of your first

sets be really heavy hammer curls with

just a little bit of cheating and

Swinging to overload then you can have

the reverse curls to really get like the

science and hypertrophy and control

aspect really get your forearms burning

right so yeah those are pretty much the

only three necessary exercises and the

fourth one is like an honorable mention

is chin-ups or supern l pull Downs i'

say right because chinups it's Unique to

the typical other curls in that you're

taking the bicep through a full range of

motion under a heavy load through not

only your elbow joint like the other

curls but your shoulder joint so it has

a unique range of motion as well as it

being functional and it's just an

overall good exercise it feels amazing

on the forarms and the biceps the lats

as well and there's like really no

downside to doing it and because it's a

calisthenic granted you don't do it with

like extra weights attach or you could

but granted you do it without the extra

weights it does not really take away

from your other volume especially if you

do it at the end I've always thrown four

sets of dips and chin-ups and at the end

of my workout not necessary but is it is

something nice to have and it just it's

helpful for making the bicep stronger

and more aesthetic so yeah I do love

chin-ups and supernat pull Downs those

that's a true compound the F the bicep

even if it's not something you

necessarily want to do on arm day and

you want to do regular pull-ups on your

back day some type of pull-ups in your

routine is very beneficial for your

biceps so yeah exercise selection is

relatively simple now this next thing

I'm going to be speaking on is rep

ranges um I'm going to keep this part

very simple very easy to understand

overall I feel like the best rep range

for biceps is 10 right 6 to 10 I

typically what I do is I get a weight

that I can do for six reps I stick with

it until I'm able to perform 10 reps

with good form then I move to the the

heaviest weight that I can do for six

reps and I keep doing that um if you're

somebody with a stubborn muscle group

you want a very good mix of those

heavier more intense sets to get you

stronger and Progressive overload and

those more moderate sets like like the 8

to 12 rep range so you can actually

focus on form the Ecentric ltic lactic

acid buildup blood buildup and the

muscle right you want a bit of both I

guess what I'm trying to say is a

powerlifting approach is good because

you're going to be getting the Best of

Both Worlds right and this especially

helps for me because that first two

weeks where I'm really struggling on

getting it past 6 to eight reps I'm

getting noticeable strength gains and

then after that the 8 to 10 rep range

I'm still getting noticeable strength

gains but these are all going to be a

lot more hypertrophy gains because my

form is going to be a lot more f i can

stabilize it I can slow the concentric I

can add Tech intensity techniques to my

sets because I'm just stronger and more

conditioned with the weight so yeah

getting the rep range from 6 to 10 is

smart like my first two sets also could

just be six reps and then I'll drop the

weight and do 10 reps right like for me

I'll do two sets of standing bicep curls

with 70 lbs with a little bit of

swinging just to overload the bicep get

it stronger and then on my third and

fourth set I'll drop the weight to

something like 55 lb dumbbells and I'll

do it for like 10 reps or 11 or 12

however many I can do to really focus on

the contraction the stretch the science

sh right so you're getting the best of

both roads you want to train smart like

a science lifter in some aspects and get

strong as I feel like that's the

best way a little bit of um

aggressiveness and idiocy with intellect

so like the brand name controlled

insanity is good for just growth in the

gym in general so yeah 6 to 10 rep range

I found the very best to be for arms I'm

going to list some just general things

to keep in mind and then I'm going to

wrap it all up in the next part now do

not neglect your forarm training you

need to get your forearms strong because

if your forarms are not strong enough to

keep up with your biceps they will hold

you back on your curls this will stop

you from taking your biceps for failure

and stop you from progressing over time

so don't neglect your your form and your

grip strength you can get your grip

strength up through deadlifts or dead h

like I do at the end of every session

however you want to do it whatever works

for you go for it but do do not neglect

forms they

do really tie into how good your biceps

are it's very rare that I see someone

with bad biceps in bad

forearms like never never so yeah don't

neglect your forearms but also do not

neglect to um let your biceps help you

in back movements um I think it's become

very common for people to all right how

can I bias my back how can I bias my how

can I take my triceps how can I take my

biceps out your body's not meant to work

like that you do want to still allow

your biceps to work on your back

movements of course bias your back over

everything with proper form but do not

completely take your back out of it

because your bicep does see substantial

physical gains as well as strength gains

from your compounds so neglecting it on

a row or just altering all of your back

movements to where your biceps are not

active unless you have better biceps

than Chris bumpstead himself you

do not need to be doing like that

as long as your form is good on back and

you have insane intensity you do not

need to worry about taking your biceps

out so yes do not neglect your biceps

progress through compounds that will

help a lot another little thing in

general um you don't have to do the most

slow Ecentric but a relatively slow

Ecentric with a squeeze I'm most people

don't actively really squeeze they kind

of just go up and you know that's

actually good enough in it suffice but

if you want a little bit extra go up on

your curls or just any bicep movements

in general and actually like Flex it and

squeeze squeeze your form into your

bicep squeeze the bicep and you'll get a

lot more blood in the muscle and it'll

just feel better and you'll get more

bicep activation over time but yeah

those are just some little pointers for

the biceps as well and there you have it

for biceps you just need a solid

exercise selection training with

intensity um progressing over time

choosing exercises that hey are hard to

progress on but can buas certain muscles

and other exercises where hey they hit a

good mix of everything but they're easy

to progress on and they're overloading

me over time as well as just keeping a

few things in mind like keeping your

fors conditioned and you will get big

biceps over time it's not that hard if

you're a guy that starts to hey um like

a 10lb bicep curl right and over a two

and over a two-year period you train

hard with the intention of getting

stronger with proper form and solid

exercise selection and you go up to a 40

lb curl which most men can certainly

achieve you will see substantial

progress in your biceps so yeah biceps

are not a complicated muscle to grow

understand how to hit them with proper

exercise selection have a mix of repr

renes that allow you to get you know

your strength gains and your more

science-based hypertrophy functional

gains as well as keeping the small

in mind and you will see good bicep

growth but yeah there you have it The

Simple Guide to getting big biceps it's

really not that hard especially for me

someone who doesn't have a crazy Peak

I've seen a lot of peak progress in the

last two years so you can trust me but

yeah let me know what videos you guys

want to see next and I'm out