What's going on Nation? I'm Scott from MuscularStrength.com and today is the day that your biceps training will change forever
From here on out you're going to start making some serious gains. Just how serious?
67% more serious
But all kidding aside guys, you know the deal this title is clickbait, but the information provided is top-notch
So sit back relax
and let me lay down three of my best tips to help take your bicep training to the next level and
Spark more muscle growth
Oh
And for those of you who claim you don't need
To isolate your biceps for growth just shut your mouth and be happy that you're so damn
lucky to have been genetically blessed with huge biceps because the majority of us aren't
Still love you though. So maybe just tune into the next video instead of this one
Tip number one is less volume and more frequency. This tip is probably the most important tip out of the three
Well, the next two are important as well, but this one is key if you're the kind of guy who loves
Annihilating your biceps with 20 to 30 working sets of biceps exercises
Listen, the only thing you're achieving by taking your biceps past failure set after set is impeding your muscles
ability to recover and rebuild
Let me explain if you destroy your biceps with 5 to 7 different exercises
And then you're sore for 3 to 4 days straight you end up training your biceps only once a week sound familiar
This way of training holds you back because to see fast growth you need to train the same body parts at least twice a week
Also think about how this could impact your other pull movements as well
for example
I doubt you'll be able to train your back
Multiple times a week if your biceps are too sore to train or if anything you won't be able to lift as much weight
With your back exercises as you normally do the key to growth is volume over time and by time
I don't mean 3 hours in the gym guys
I mean over the course of a week if you missed my video biceps the only two exercises you need for growth
I'll link to it for you in the end screens
but you can essentially take that workout and apply it to your training twice or even
Three times a week and you'll see more growth than an eight-hour arm routine
But if you're going to do that workout multiple times a week I'd make a few adjustments first
exercise one is a standing barbell curl I'd have you do five sets of six to eight reps resting only in about
90 seconds between your sets and exercise two is an incline dumbbell curl
And for this one you'd be doing four sets of eight to ten repetitions
Only resting about thirty to sixty seconds between sets. I know it's going to be hard guys
But trust me this will work. You just have to put the time in and the explanation is rather simple
Protein synthesis only occurs for 24 to 48 hours after your training sessions
Therefore if you're only training your biceps once a week no matter how hard you train them
You're still only going to be able to grow two out of the seven days of the week
So by training your biceps twice or even three times a week
You're going to be growing every minute of every day the entire week
Tip number two make every pound count now
Let me know if this sounds familiar you
Constantly see dudes in the gym swinging 70 pound dumbbells around as if they think they're curling with proper form
They might look huge but they usually fall into one of two categories if they do
number one juice heads who will grow no matter what they're doing as long as they eat and train and
The second category is those genetically gifted people I told to shut their mouths in the beginning of the video
Because they've had big biceps ever since they've started lifting. They've been blessed with amazing biceps genetics
That doesn't sound like you certainly not the case for me
either way using momentum and cheating
it's okay when performing major compound movements for big strong muscle groups like
Chest or back but be very dangerous when it comes to smaller muscle groups
Just like when Calvin tore his biceps trying to curl 405 pounds with his buddy. It's dangerous guys
And yes, I know I have a program called cheatin and recover
But the cheap reps I demonstrate for biceps still allow you to maintain control over what you're doing
in fact in my program I even explain that you shouldn't even attempt cheat or momentum reps until
After you've made your newbie gains
So about two to three years of lifting and only after a good understanding of how to do the exercises properly
So what's the point of this tip?
Well
The point is that you need to focus on full range of motion and that requires using weight that you can handle and curl all
The way up to the top and then fully extend at the bottom and repeat for reps. Keep your core tight
Retract your shoulder blades and keep those elbows in front of your hips the entire set no half reps
No quarter lockout bullshit at the bottom fully extend and get the work done
And now before we get to tip number three if you're enjoying this series
Let me know by
Tapping that like button and if you want to make sure you don't miss the next video guys
All you have to do is subscribe and turn on video
Notifications and the third and final tip is sneak some bicep training into your back workout
Now this tip applies to whatever workout program you're currently following whether it's a push-pull legs a full body program
Upper lower or whatever by making some slight adjustments to your back training you can incorporate more
Biceps activation which over time will help you sneak in more workload and help you build more muscle
All you have to do is switch up your grip on some back exercises
For example, if you're currently training with pull-ups for your back
Which you should switch the chin-ups
This will immediately engage your biceps more without affecting your back training to a great deal
Your lats will still activate pretty much the same but your biceps will be put in a better position to pull
Which is why you can pull more weight this way your biceps are assisting the movement
Some other examples are Barbell bent over rows and lat pull-downs. Just switch to an underhand grip guys
So if you want to give this a try let's say you're performing four sets of a barbell bent over row
Hit two sets with an overhand grip and then hit two sets with an underhand grip. It's really that easy
I hope you guys learned some good tips today to help take your training to the next level and if you know someone who could
benefit from this information
Please share the video with them
The only way we can overcome the amount of pure garbage on YouTube as a community is by sharing content that is geared towards
Actually helping others and as always
More good stuff coming soon. If you guys enjoy my content and trust me to help you reach your goals then by all means
Download my app Muscular Strength
Once you do you'll have instant access to all of my programs as well as my custom meal planner
Oh, and if you haven't seen the other videos in my
67-percent series, just click over here. I'll see you guys later