The 3 ways to build bigger biceps that I’m about to give you will BLOW THE DOORS OFF how you are currently training them – I guarantee it!
Not to mention your biceps will be absolutely TRASHED once your workout is over; probably beyond anything you’ve ever experienced before.
Yes, you’ll almost certainly have DOMS (delayed onset muscle soreness) but we all love it really 😉 .
And best of all, your biceps will grow. If your biceps stopped growing at some stage, this will get things moving again!
Watch the video I made detailing the 3 tips and please like on youtube, subscribe to my channel, and share the video if you found it helpful 😀
NOTES
(1) Use “Constant Tension”.
This increases “metabolic stress”, which correlates with protein synthesis levels.
It also increases the recruitment of our “growth fibers” – fast twitch muscle fibers.
(2) Do your Negatives under Full Muscular Control.
This helps create the “microtrauma” needed to stimulate the body to repair and grow thicker muscle fibers.
It also helps maximize muscle fiber recruitment
(3) Use the Most Effective Bicep Exercises. These are:
- Concentration Curls
- Seated Incline Dumbbell Curls
- Cable Preacher Curls
- Standing Barbell Curls
- Standing Dumbbell Curls
- Chin-Ups
- Close-Grip Palms-Up Pulldowns
Make sure you watch the whole video to get all the details.
Don’t pass these ideas up! Even just a few sets will prove to you the point I’m making.
You’ll feel crazy stimulation in your biceps and experience an insane pump.
If you need to lighten the load to accomplish this…do it!
Creating muscle growth is about maximum muscle fiber stimulation, not trying to be a “macho man” in the gym. For proof of this look at some so-called “strength trainers” who are obsessed with the numbers and have been training for years…and still haven’t built any muscle.
Then look at bodybuilders more concerned with quality stimulation (the numbers taking a secondary role). I don’t need to tell you there’s a BIG difference in the quality of the bodies.
If you want a truly impressive body, grab the full THT workout here 100% free…
If you’ve any questions/comments, leave them and I’ll get back to you! As always…
Train With Intensity!
Mark
P.S. If you’re in a hurry for bigger arms, consider the experiment I ran a few years ago with pretty shocking results. Here’s the latest feedback I got just yesterday via the facebook page. Get more details on the Arms Blast Experiment here….
I don’t think ive seen you do a talking video before. Very well done and great points made. Thanks
@Simon. Thanks mate. Yeah I’ve done a few, but most videos are training ones. Will do more in the future 🙂
Mark, I already have the exercises down because I’m doing THT. But I do admit to sometimes not doing my negatives properly as you say. Constant tension is a new term for me as well. Will look forward to trying this out next session!
Another great post, Mark! I will definitely keep these tips in mind when I do biceps later today!
@Juanito. Cool, enjoy it!
Mark one question I hope you can help me with. The elbow theory says elbows slightly in front of the body works the short head e.g. preacher curls and elbows slightly behind you works the long head e.g. incline dumbbell curls. When doing Seated Incline Dumbbell Curls & Standing Barbell Curls I never feel the long head working always feel the short inner head taking the full brunt?
Only time I feel the long head working hard is when I change my grip, exercises like “pinwheel curls, EZ-bar close-grip curls, Hammer curls, and EZ-bar reverse-grip curls” any thoughts as I feel my short head is much more developed thn my long head.
Hey Mark,
I’m getting a conflicting message here compared to your previous videos on how to do bicep exercises. You used to say there should be a pause at the PCP and to lower the weight all the way down with a slight bend in your back (standing barbell curls) but according to this video, I’m getting the sense that the pause at the top should be slightly before the PCP and the positive should start slightly before completing the negative.
Is this your updated stance on the exercises or is it supposed to compliment your previous tips in which case I’m confused how.
Thanks for the great work,
Yash
@krs. If you do the exercises in the video, you’ll hit both heads fully. I do recommend you add pinwheel curls at the end of biceps training.
@Yash. No, the top of the rep in the video IS the PCP. The point I’m making is many people go higher than this point and the resistance simply falls off the biceps. And yes, the positive should start about an inch from the bottom when employing constant tension i.e. you don’t fully extend the arm between reps (but come close to it).
If I may add, it seems Yash thinks ‘completing the negative ‘ means totally lowering the weights till the arms are straight.
If I understand correctly, the negative is from the PCP till your arms are slightly bent. Any lower will take away tension, which is not what want (we want constant tension).
Secondly, I suppose these three principles can be applied to many other (but not all) exercises?
@Muhammad. Yes, you’re exactly right.
Yes, try out constant tension in many other exercises and see where it is a good fit. Usually the heavier and compound a movement, the less it is applicable e.g. deadlifts are not a candidate for CT.
Hi Mark, before watching this video I would normally squeeze the bicep at the top and hold it for 1 second before lowering the weight, am I right in saying that this is incorrect? Also does this also apply for tricep pushdowns? I normally lock out my elbows and squeeze the tricep during the rep. Thanks
@Alasdair. Neither approach is incorrect, buddy. I also sometimes hold at the at maximally contracted point. The fact is that the total time under load for the set will be the same anyway (and constant tension will still be employed with the hold).
Hey mark
I wanted to. Ask …previous week I. Did peacher curls from weight plate 9 in the setup n completed 12 reps ..so this week I moved it to 10th plate this week n was hardly able to comelete 8th rep..what should I do??
N also could I do pull ups for back?
@abishek. Yes this happens sometimes. Keep it at the 10th plate and keep your reps good. Soon you’ll progress up to 8 and then higher.
Yes pull ups are good for lats. Also pull downs. Refer to the THT exercise bank file that comes with the free download.