Shared September 17, 2019
If you want to build thicker biceps that bust through your shirt sleeves, there are a few things that have to happen.
For starters, you’ve got to understand the anatomy of the biceps and their functions and, more importantly, how you can train those functions under load to elicit the most amount of muscle growth from your training.
Second, once you’ve got your 2-3 key movements, focus on progression. If you’re performing the right exercises using proper form, and gradually increasing the load, your biceps will grow.
In this video I go over the basic anatomy of the biceps and their functions, and then I want to go over what are, in my opinion, the best 6 biceps exercises for building thicker arms.
Biceps Workout Examples:
If your short head is lagging -
Dumbbell Preacher Curl: 3 sets of 6-10 reps
Reverse EZ Bar Curl: 3 sets of 8 reps
Spider Curl: 2 sets of 8-12 reps
If your long head is lagging -
Incline Dumbbell Curl: 3 sets of 6-10 reps
Dumbbell Hammer Curl: 3 sets of 8 reps
Behind The Body Cable Curl: 2 sets of 8-12 reps
[FREE BOOK] CLAIM YOUR FREE COPY OF BULK UP FAST!
[SUPPLEMENTS] SCIENCE-BASED SUPPLEMENTS THAT WORK!
FOLLOW ALAIN ON INSTAGRAM:
FOLLOW ALAIN ON FACEBOOK:
CHECK OUT MY BROTHER"S FITNESS CHANNEL:
Stan Efferding KOMPLETTES Seminar in THOR's Powergym
5 Reasons Your Chest Won’t Grow (FIX THIS!)
8 Muscle Gaining Mistakes - Men Over 40 (FIXED!!)
How To Increase Your Pull-Ups From 0 to 10+ Reps FAST (3 Science-Based Tips)
The Perfect Biceps Workout For 21 Inch Arms
Low Reps Heavy Weight VS High Reps Light Weight for Muscle Growth
9 BEST Exercises For THICKER 3D Shoulders!
5x Mr. Olympia Phil Heath - Arms/Biceps Workout + Training Tips
How to FORCE Muscle Growth (7 ADVANCED METHODS)
6 BEST Biceps Exercises (DON’T SKIP THESE!!)
Why Short Rest Times Are Killing Your Muscle Gains
These 3 Muscles Make You Look Bigger (and more attractive)
The ONLY Way You Should Be Doing Dumbbell Bicep Curls!
Full Bicep Workout for BIGGER Arms (4 EXERCISES!)
The ONLY 3 Shoulder Exercises You Need for Mass
5 Bicep Exercises For WIDER/THICKER Arms (FIX SKINNY BICEPS!)
The 4 Best UPPER BODY Workouts for Mass (Chest/Shoulders/Back/Arms)
6 Muscle Gaining Mistakes (SLOW OR NO GROWTH!!)
3 “Show” Muscles That Make You Look Bigger FAST