What's going on nation?
If you've been struggling to get your biceps peak to grow I have a bicep superset tip that you can try on your next on
Workout that I guarantee will spark some growth
Now you guys know that I have never tried to reinvent the wheel when it comes to fitness why
Because there's no need to do it. I like to keep things simple and to the point
so the superset I'm about to share with you is only meant to be a tool to better target your biceps peak while
Enhancing your mind muscle connection to that specific area if you manage to do that
Every biceps work out from this point forward will be that much more effective
But before we get started be sure to tap that like button if you enjoy my videos and if you want to view the article
Version of this video for a quick recap while in the gym download my app muscular strength
Now most of you may not realize this but the biceps are responsible not only for flexing your forearm
But also actually flexing your shoulder
Of course your biceps is only a weak shoulder flexor
But still if we can adjust the position of your arm we can influence your biceps degree of activation
In fact in order to fully shorten contract the biceps your elbows need to be completely bent your forearm needs to be completely
Supinated and your elbow needs to be above your head. So if you guys can sit down right now while you're watching this video
Flex your arm as hard as you can and then keep flexing as you raise your arm up and over your head like this
You're gonna feel a much tighter flex as the muscles completely
Shortened and on the other end of the spectrum to stretch your biceps out
Completely your arms need to be straight and your elbows need to be behind your torso
So we're gonna take advantage of fully flexing and stretching the biceps by performing a superset of two
Exercises all you're gonna need is a bench a cable and pair of dumbbells
But there are two steps step number one
You have to overload your biceps with a heavy barbell curl first guys
You can't expect to gain muscle by only doing light movements
this will only get you so far even if you adjust for volume and do more sets your muscles need to
Overload with heavier weights over time in order to adapt and grow so with that in mind
I want you to begin your next biceps workout with four sets of six reps of the standing barbell curl
in fact
I even recommend using a little bit of cheat for the concentric just to get the weight up and then slowly
Control the weight during the eccentric portion of the movement
This is going to pre-exhaust your biceps and get them primed and ready for the superset now for step two
your biceps have been
Overloaded to the max with heavy barbell curls and now they're primed and ready
In order to hit some volume and place a bit more emphasis on that outer head and what we're gonna do it is a superset
using an inclined bench we're gonna need a cable machine as well as a pair of dumbbells the first exercise we're gonna really
Maximize that flex on the bicep and it might take you a few
Tries so put some light weight on the cable first to get yourself into the proper position
Because you have to make sure that as you're laying on the incline bench
that you can actually curl behind your head now for me my wrist flexibility on this movement in particular is
It's okay, but it feels a little uncomfortable using the straight bar. So
I'm gonna use the EZ curl bar, but very simple guys get into position. You're gonna do ten repetitions
Getting your elbows above you as much as possible and then trying to keep your elbows in that spot and just flex the forearm
Behind your head as tight as you can
return back to the starting position
Curl back and repeat for ten reps
Now you're gonna have to really focus when doing this movement
You're gonna have to really focus on keeping that elbow up as you do the curl
Remember shoulder flexion allows us to fully flex the biceps at the top now for the second exercise and there's no rest
This is a superset you're gonna do an incline dumbbell curl
And this is gonna help us place a bit more emphasis on the outer head or the peak of your biceps
So we're gonna take advantage of all that muscle fatigue all that blood going to the area
Gonna jam our elbows back as much as we can and do 10 repetitions
Just like this
Make sure when you do curls you're coming all the way up, but keeping those elbows back
Okay, I don't want you guys doing this. This is not what we're doing. We're not doing a standard dumbbell curl
We're simulating basically a drag curl. Okay elbows back as much as we can
All the way up all the way down if you've never done this before it should be really hard to do
You're gonna have to use lighter weight than you've used when doing a traditional dumbbell curl
So this is the superset you're gonna go back and forth four times
ten repetitions here ten repetitions here
Rest for about 45 to 60 seconds and then you're done if you guys enjoyed quick tips like this
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