6 Reasons Your Biceps Aren't Bigger (SCIENCE BASED)
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- เผยแพร่เมื่อ 27 ก.ย. 2024
- If you can't get big biceps no matter what you do, you are likely making one or more of these 6 biceps mistakes. In this video, I am going to show you the 6 biggest biceps training mistakes you are likely making that is keeping you from having big arms. Not only am I going to help you identify the biceps workout mistakes you are making, but I am also going to show you how to fix them using science so that you can get bigger, fuller biceps.
This list starts with a test, however. I want you to flex your biceps and see if you can feel any cramping or discomfort. If not, try supinating your forearm as much as possible while you flex. Still not feeling it? Raise your elbow up to the level of your shoulder while flexing. If you still don't feel any discomfort in your biceps, then you don't have a good mind muscle connection and that's something that needs to be addressed.
That brings me to the first mistake you are making when it comes to biceps training. You are not lifting the weight the right way. If you are simply curling the weight up and thinking of just going from point A to point B, you're doing it wrong. Instead, I want you to think of going from A to Z and hitting every letter in-between. What that means is that you need to slow down every repetition that you do. You should automatically feel a difference in forcing the biceps to do as much work as possible while avoiding using other elbow flexors like the brachialis and the brachioradialis.
Biceps mistake number two is forcing yourself to curl with a neutral wrist. The fix is easy, just bend your wrists back while you curl. Not only will you feel a greater contraction in the biceps, but you will forcing them to do more work. Why? Having your wrists in extension while curling will take the contribution of your forearms out of the exercise which will lead to them doing more work and giving them a better chance to grow.
Mistake number three is based on the bad advice you've been given. Likely, when it comes to building big biceps, you are told that it doesn't matter how many curls or what curls you do, you just need to get enough volume. That's incorrect. Based on the anatomy of the biceps, the long head and short head are influenced differently. Specific exercises will preferentially influence one head over the other. Think about how the long head of the biceps crosses the shoulder joint and is better influenced by utilizing curls that put the muscle on stretch, such as the incline curl. Keeping your arms in front of you would do a better job of targeting the short head since you are in greater shoulder flexion as opposed to extension. It's important to incorporate both types of exercises in order to optimally grow both heads of the biceps. Thinking that just one is enough is incorrect.
When it comes to biceps training mistakes, number four is a big one; falling in love with a "magic" exercise. This comes in the form of people advocating that all you need is an exercise that puts the muscle on stretch. The problem, as I mentioned before, is you are ignoring short head focused exercises. If you had to choose one biceps exercise to do, would it be the incline curl or a heavy cheat curl with a slow eccentric? I would argue that you should choose the cheat curl.
The terminal stretch focus is not more impactful than a heavy weight that is being controlled through the eccentric. Remember, the eccentric is the lengthening of the muscle under tension. With much higher tension, wouldn't you agree that it is more likely to build more muscle?
Mistake number five is always curling with both arms at the same time. What's the problem here? Well, it's twofold; muscular imbalances and core demand. When it comes to muscle imbalances, curling a barbell will hide one arm being weaker than the other because one will be doing more work than the other in order to lift that barbell. When it comes to core demand, lifting the weight at the same time forces your core to stabilize your body as the weight travels up and back. To fix this, you should also be incorporating some unilateral work where you curl one dumbbell at a time.
Keep watching the video for not only mistake number six, but a bonus mistake as well as their fixes.
Fix Your Biceps Mistakes Here - athleanx.com/x...
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Has anyone actually ever won??
Dammit I NEVER WIN
(kicks Jeff on the shin and then throws himself on Jesse weeping)
Love the video demonstrations. Very helpful!! I just can't reply within an hour to compete for a chance at the opportunity at the Beaxst PPL program. Cheers!
@@infinitywardyeah1189why don't you take a guess?
JAJA HEAVY DUTY SYSTEM 4--2-4
55 years as a gym rat and you still teach me something new with every video. Thanks Jeff
Are you still making gains? I’m 60 and always learning (from Jeff) too!💪🏼💯
55? Damn man that's a dedicated gym rat right there lol
This TH-camr is 55 years old?
@@jakubmelus6277yes. A pro trainer and a physical therapist. He’s taken care of himself (obviously) and pro athletes for years; traveled with pro teams as well during his career. You’re in a great place, if you want to learn some “science based” secrets to keep you strong AND SAFE. 💪🏼☮️&💟
@@jakubmelus6277 He would have to be older than 55 obviously if he has been going to the gym for 55 years
This is one of the best videos I’ve seen from Jeff for a while
I know right? I’ve followed since 2013 when he had that large video opening but lately his videos have been more similar to all the others “fitness influencers” even he has talked about other guys out there and I don’t like that. I mean i get that he needs to make profits from their videos but I don’t know I like more his older videos.
I'm 67, can use only cable at home, and this is the best biceps video I've ever seen. Everything in it is important. Thanks Jeff!
0:50 Tempo
2:00 Wrist extension
3:15 Exercise variety
6:45 Always doing stretch exercise
9:10 Always doing both arms at once
10:40 Supination
12:10 Intensity Techniques
✌
Thank you for getting to the point.
Brother- that wrist extension #2 is about as basic logic as you can give. And I’ve never once even thought about doing that. Great job Jeff and thanx.
Thx
"If your watching this video, you're likely making some mistakes."
I thought Jeff was telling me I was making a mistake by watching his video..
🤣🤣💯
If that was the case he’d be right
Me too and I think that's true 😂
*clicks on video* what am I doing with my life?
nah bro, i just saw the word biceps so i clicked lol
The stretch position is where you stimulate the most muscle growth. There has been around 25 studies that show this. So, all your exercise should be stretch-centered. If you want to grow. So, the best bicep exercise would be a face away cable curl. Where you get the most tension at the stretched position. May want to look up Wolf Coaching, or Stronger by Science. They are more up-to-date on the recent literature considering lengthened, stretch centered training, for hypertrophy. Lengthened partials are the superior method for muscle growth.
maybe this vid was recorded before these studies were released bc theyre pretty new
I am pretty sure Jeff is debating whether long lengthened partials are really worth it due to the hype online from Wolf Coaching and perhaps because they both don’t like each other
@@UsmanShah-xp7vr or Pride could be an issue. Don't want to admit that he's wrong. Making a video apparently based on science, he should actually be up-to-date on the current science. Regardless if you like somebody else or not.
And this is why I still watch loads of Jeff…. You’ll learn something new all the time!
6 Biggest Biceps Mistakes to Avoid and What to Do Instead
Rushing Through Repetitions
1. Mistake: Performing repetitions too quickly.
Solution: Slow down each repetition to maximise muscle engagement and control. Focus on both the concentric (lifting) and eccentric (lowering) phases for optimal growth.
Improper Wrist Position When Curling
2. Mistake: Neglecting wrist position during curls.
Solution: Keep your wrist extended and bring it behind slightly as you curl. This ensures better targeting and isolation of the bicep muscle.
Emphasize less on Volume and more on Variation
3. Mistake: Relying solely on high volume to drive bicep growth.
Solution: Also, Incorporate a variety of exercises to target both the long and short heads of the biceps. For example, exercises like incline curls, which position your arms behind your body, effectively target the long head of the bicep.
4. Mistake: Falling in love with stretch-only exercises.
Solution: While stretch exercises like incline curls are important, complement them with heavy barbell curls performed with a slow eccentric phase. This combination promotes balanced bicep development.
Always Curling with Both Arms Simultaneously
5. Mistake: Always Performing curls with both arms at the same time.
Solution: Alternate between single-arm and double-arm curls to prevent muscle imbalances. Additionally, strengthen your core to support heavy barbell curls effectively.
Neglecting Supination Overload
6. Mistake: Overlooking the importance of supination (rotating the palm upwards) in bicep exercises.
Solution: Take advantage of supination to differentiate bicep engagement from other elbow flexors like the brachialis and brachioradialis. Ensure you include exercises that overload supination for better overall bicep development.
How do you know all this????
💪💪
Lol that's exactly what he explains in the video 😂lol
Your arms are nuts!
And his nuts are arms! 🤣
SARMS
No, they are arms
His arms are nuts cos hes got none in his shorts
Yes, CocoNUTs!
Return of the Muscle Marker !!!💪
I had my best biceps following your advice. I lost it, and I forget the combination I was doing, but it was great. I think it was cheat curls, static chin-up holds, and some 21s DBs to finish off. A girl friend(just a girl who is a friend) even hugged me one day, and said “what are those” as she rubbed the biceps. I blushed…but haven’t had them since.
And he never forgot that bicep rub
@@dnbmanialiterally talking about it years later on a TH-cam comment section 😂
You just remembered it.... take yo ass to the gym
@@a.c.slater573 it was a pretty good rub
@@a.c.slater573 Let the kid be proud of himself. Not everyone has been dedicated to the gym for 10+ years like some of us. He felt accomplished and validated in a way he might not have been before. Shit like that matters. Lets not trash our fellow Kings and encourage them to get back in the gym, build those guns, and score the hot babe.
Nobody:
Jeff Cavaliere: And now, for this simple trick, watch as my normal biceps turn into Doomguy's biceps.
1:51 I always train slooooowly. Major difference in muscle development and growth.
I bet you're seriously lacking in explosive strength if you always train slowly.
@@TTInfiniteGaminghe's probably training for size
@@dnbmania explosive strength is important for size
@@TTInfiniteGaminggreater strength in his connective tissue - which he’s acquiring if he’s using full range if motion - greater explosive potential.
@@ericmalitz yes slow training in addition to explosive training and cardio is best. but "always training slowwww" is missing a key ingredient.
You always give the best advice, jeff
Insane stuff. Best TH-cam channel for muscle gain by far. Thank you and God bless you all
Those biceps are crazy
Jeff has incredible biceps 💪 yes they are pretty impressive. They are, in my opinion his best asset. Again Jeff’s biceps are the highlight of this video…. Flexing and stretching their way through an informative post. If there is one guy who knows about biceps development it’s Jeff. I have followed Jeff’s biceps development program religiously and have developed biceps that I am proud of. Thank you Jeff . Jeff’s superhero name should be Biceps Man. Another post where Jeff gives us great information inspiring us to build biceps just like him. He always gives us all his secrets unafraid that we will get biceps bigger than his. You are incredible man 👍👏
This was fantastic Jeff. Even as a trainer I learn something from you. You break down everything and back it with science and experience. Thank you again ...
Thanks Jeff . At 72 still doing lite weight s. With neck back & elbow issues. Thanks again. God bless
Keep it up big dog 💪
U should try resistance bands I've been using them for six years and my muscles have definitely grown and mainly I have no more injuries or pain anymore especially in my lower back and I have scoliosis and bands have definitely helped
There has never been any question as to who is the king of health, fitness, and muscle building. Jeff has been offering great, free advice and demonstrations on TH-cam for as long as I can remember!
what i noticed you didn't mention was THE SQUEEZE. an important component of biceps building as emphasised on video of 28th may 2017💪💪💪
Wow I love the wrist tip. Trying it on next arm workout
I really needed to hear this! Thank you so much! I noticed my long head was being overdeveloped compared to my short head.
Thank you! This makes so much sense
The King of Biceps strikes again! Thanks Jeff and ATHLEAN-X team!
I've been doing your 100 arms workout for like almost 6 months... Wtf also doing your back, chest, shoulders and glutes 100 workouts with facepulls 3 times per week and I couldn't be happier with the results
Cannot get away with just how much quality information Jeff gifts us on this channel. wouldn't surprise me if there's a few 'trainers' out there who're making coin off of parroting these videos to their clients (while claiming the knowledge as their own)
Jeff nippard stroked out when you said not to be heavily focused on the stretch. He lives for that and LLP’s 😂
I guess I have to re-watch this video another 10 times
Jeff is extremely thorough!!! Looking forward to utilizing his training
I love these videos and they've helped me so much thanks Jeff! You have so much knowledge plz do more stuff on muscle anatomy for dweebs who actually enjoy a little more depth
I tried this a year ago and had a wrist injury. Thanks man!
Jeff definitely didn’t skip biceps day 💪🏾💙
For once, I'm on the opposite side. I've seen a lot more growth when focusing on the stretched position.
But I guess we're all different after all :)
Jeffs biceps are absurd
I'll try this. Carrying boxes back to the office I wondered why my biceps were hurting. I've got the strength to lift heavy but training light weights hurts. I'm sure Jeff's tips will help.
Been a little while since I've checked out these great videos. Jeff your arms got more muscular !!!
It's so COMPLICATED! and that's just Biceps!!
it's just that the biceps are that complicated my brother. everything else is lift heavy make gains lol. biceps are a different animal. everything helps the biceps. the trick is eliminated everything helping the biceps, and isolate them. which is easier said than done.
Over 40 and just started using Mike Mentzer's one set routine on arms. It works.
How does that work exactly? Just go real heavy? Low reps?
Excellent Information And Instruction Thank You Sir! 💪
That was awesome information thank you so much.
One the top 10 videos of all time.
I always learn so much from these vids!! Scientific exercise knowledge has been a big part of my workouts, and my wife says it shows!! I can not work out for months and go and workout for a week and she says she sees a big difference so quickly!! Thanks Jeff for the knowledge!!❤
Tip #1 is probably the most common mistake everyone makes with any exercise. I learned to slow down A LOT, and it made a world of difference.
Thanks for including dumbbell exercises. My limited exercise space only allows me to use dumbbells.
I love this chanel ...awesome energy!!!
No matter the "what I see is what I work" technique, I always end up hitting my long head, when what I want is to hit my short head.
10:12 - Love this Bicep Curl. Hands position (hold DB on offset not center grip)and lean in to it. Squeeze up top and man oh man. 2 sets is great with my forearm workouts. Cant wait to get Jeffs biceps! 👌💪
Tons of good stuff here, I got watch it again, thanks
Half reps work. I do a combination of full and half reps for every exercise, from upper to lower body. It works wonders for building strength and endurance in every position of the rep range: start to mid point (1-8 reps depending on weight), then full rep range (1-8 reps), then mid point to end point (1-8 reps); that’s 1 set. Look this up for more details: It’s called “21’s” or if you change up the rep range and weight for each set: 3’s, 6’s, 9’s, 12’s, etc. by 3’s since you need the same number of reps per point in the range of motion when doing half reps and full reps. I always had issues with my elbows doin push downs aka triceps extensions. I started utilizing that method above starting light to build up strength from the start to mid point in the range. What a difference. I can now press 40-45lbs in each part of the range (both overhand and underhand grip). When I began using that method I could only do 15-20lbs from start point to mid point and mid point to end point. Start light. Try it and see how it feels. It works wonders for me. I also do high set range as well (8-14 sets for triceps) as I pyramid up from light weight to the heaviest While maintaining Good form Throughout every single rep. If your form is poor, you Will hurt yourself and willNOT maximize your gains. I always do a light weight warmup set of 10-30 reps for every body part to ensure each muscle group is warmed up, then stretch (alternate sides) for 1 minute at 10-15 second intervals to ensure you have good blood flow. Stretch Very gently periodically during your workout to help alleviate cramps and over-tightening of the muscles. Then go up in weight on the next set by 10-15lbs, and increase each set thereafter by 5-10lbs. You’ll see gains in muscle definition, strength, endurance, and hypertrophy. This method I’m speaking of is a combination of high rep/low weight exercises with low rep/heavy weight powerbuilding; you Can build strength and size with high reps at times and a moderate amount of sets. I trained my brother using this method for 6 months and he gained 5-10lbs of muscle. He was the biggest and strongest in his life using the above method. Try it for yourself. Each person will react to the method Differently.
God bless and happy lifting 💪🏻 .
Full ROM also works. m.th-cam.com/users/shortsXq1XEOLM2Lk
Great video Jeff, as always. You are the best! 💪💪💪
When his videos pop up on my notifications, I immediately watch
My only concern about following Jeff’s advice is if I end up like him, I would have to walk around with my elbows constantly flexed. I think I would miss straightening my arms too much.
That's what you'll get for carrying guns around
That was brilliantly done. Can we have a tricep one as well 😎
I saw a video where they used a machine to measure muscle activation to see what lifts hit the long head in the biceps. The incline dumbbell curl had no activation of the long head at all. The guy tried to do variations but nothing hit the long head. He was even shocked because we’ve all been told the incline curl hits the long head. Not according to the machine though.
This depends on the individual and what they are trying to accomplish in maybe a sport, seniors trying to stay fit, slow gainers.
The slow, fog and fast twitch can all be trained by example...
4 quality reps, followed by 4 fast reps, finishing with 2-4 slow to super slow. Hold the last rep at contraction as long as possible then take your time on the eccentric phase.
You can also do this..
8 quality,
8 fast,
4 slow, to 2 slower, to holding the last 2 in eccentric movement.
I got cramps from doing so.
Thnx jeff
I bought inflatable anchor arms like SpongeBob.
I wear a goose suit
Thanks for your Great Videos like always Jeff!!😀👏👏👏👍
For some reason I used those markers on my biceps. I couldn't distinguish between any muscle groups or features. It was smooth. Need to start some regular work out
Love the markers for this video. Very good video, as always. Thanks for your expertise!
Awesome content as always Jeff, thank you
Can't do regular Curls anymore, due to an elbow injury. Have to do hammer Curls or reverse Curls( puts a lot less strain on the elbows)
Jeff your absolutely BRILLIANT!!!!, your SO informative in your videos and you demonstrate the exercises. Always learning something new from your vids. You have helped me to no end. Big thank you. Your a LEGEND, a BEAST. 👍👍
In 30 seconds this guys get to the point. Def felt the burn. #goat
My dream is to have a bicep like that
Perhaps your best video yet! Thank you!
Let the gains begin.
You've got a unique voice, keep using it to make an impact!
Oh STFU bot.
Same goes for you and your assets
Silence, bot.
His biceps are bigger than my quadriceps.
Jeff you the man!!
Jeff you are the GOAT!! However, I'm surprised you didn't mention close grip palms up pull downs which is the best biceps exercise one can do better than any curl. During a curl the biceps are contracted from a single access point, the elbow, rather than evenly. the benefits of the additional contributions of the back and rear delts allow me to overload the exercise more and power to a point of fatigue I can't reach without a drop set. Not to mention the benefits to the growth of the afore mentioned muscles.
Clearly you are an expert...self proclaimed though. But you are in great company, as there are many on TH-cam with far to much to say in the comments section. How about you just learn to watch a video without the need to constantly comment.
@@NothingtoseehereYepnah No expert. But I have some experience and I listen to experts like Jeff. I respect nobody’s opinion more than his.
Started training 1 month ago, these videos are great ❤
Great video, as always. Thank you 🙏🏽💪🏽
I knew about the active supination thing. It is indeed effective
I listen to you. I get Gainz! Period! You are the best from the rest. And pretty darn funny. Kudos to Jesse. Remember when he started with you. Might I say dang.
Jeff could improve this discussion by adopting ATG’s range philosophy.
What's that?
I achieve supination by adding a 2 1/2 lb. weight to the inside of my dumbbells. Along with the fat grips, I can feel a difference.
brilliant commentary
Very nice tips.
Good information.
Always learning something New..
Alternating purgatory reps look pretty darn serious!
Thank you - great advice
Thanks
Brilliant video, really helpful and insightful 👍💯👍
Are we copying Mike Mentzer here now? How funny that people criticize him all the time and fitness influencers end up giving the same advice as him as time goes on.
Check out straight barbell bicep curls and close grip palms up pulldowns. By far the 2 best exercises for building biceps with symmetric exercises. 4 seconds up and 4 seconds down is the ideal cadence according to Mentzer as well, as is the act of focusing on the eccentric contractions more than the concentric contractions (always training the negatives); if you're not doing these you won't get the best results possible.
Very useful information overall. I learned a lot from the break-down on the different parts of the bicep muscles and exercises. Thanks!
Wat ch
STOP, You're Training Your Biceps Wrong! ATHLEAN-X
Learned a lot, Jeff, thanks
Huh, I figured out "overloading supination" on my own actually lol I just didn't know it. I use a cheap adjustable set of DB and in order to do an alternating curl of 25lb I have to set them up so that each individual DB has a 10 and two 7.5s, or 10 on one end and 15 on the other. I hold the DB with the 15 on the inside/bottom end because it feels better to lift that way, and I get great short head activation as a result. No wonder.
I have muscle imbalance. My left bicep is weaker than my right, I’ve been trying to work on it the past two weeks.
Thanks for correcting mistakes 🥲
TY will try iy out on my next biceps training
Oh neat a new bicep video
This reemphasized a video you did about making the sets last about 45 secs. Man. that's tough! Still picked up a few things for tomorrow. Thanks
A 45second set is tough? How quick do you do your sets??!
@@darnitthelma4247 Yep I'll never say "only" 45 secs anymore! Usually 1 or 2 mins between sets. But I may then take a little more time between exercises. Of course you use less weight than you may have been using. This allows the effort to be on the muscle and not the joint. And maybe not use a complete range of motion. Just hold back a tad so the muscle is always under tension.
@@jameswoodall9261 😆
Excellent video. I knew there was a split in my bicep 💪🏼 😂
You should revisit the perfect PPL split based on this information.
If you voluntarily slow down the concentric would that not lead to less motor unit recruitmentn because the effort is decreased? After all you're gonna be using less weight for the same number of reps 🤨
داداش یدونه ای❤
تو هم یدونه ای من دکمه ی ترجمه رو پیدا نردم
But i hope he sees your comment
Thanks, coach, as always! 😎👏🏿🙌🏿💪🏿
really good video, but I have to tell you something The topic of testosterone is so important and not talked about enough. I read "You Are Stronger Than You Think" on Borlest and the book really inspired me. It provides so much useful information about how testosterone affects our lives. I recommend it to everyone who trains
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