What's going on Nation? Today I'm going to show you guys how to build bigger biceps with less weight
But I don't want you to get it twisted
I'm not saying that when you're lifting you don't have to use progressive overload in order to build more muscle
yes, you always need to be pushing yourself and adding weight when possible within the respective rep range that you're working in in order to
build muscle
Mass however that's only one piece to the equation of building muscle the other piece is
Changing your form on some of the same exercises that you're already doing now
so we're going to talk about today is the barbell bicep curl so first I'm going to do is when I grab the barbell and
Now you might notice even your own workout
or if you watch other people lift in the gym most people will only do a straight
Bicep curl with their hands about shoulder width apart, so we'll call this the neutral position
Reason being is because this is the position where you can lift the most amount of weight so from here
Elbows in front of your hips all the way up all the way down and repeat now
It's okay to want to lift a lot of weight, and it's okay to want to be strong
And I guess show off a little in the gym
But the only person that knows that you're lifting a lot of weight is your ego all your muscles know is that
They're being fatigued from repetitions
And they want to grow they don't care how much weights on the bar all your muscles want to do is grow
So what I want you guys to do is the next time you go to the gym
And you start working with your barbell bicep curls
Step outside of your comfort zone and lower the weight and I want you to try an ultra wide grip barbell curl
So as you can see I'm grabbing the by Super wide and in this position
I'm putting a lot more strain throughout my shoulders, and I'm going to have to really stabilize the bar, so I'm recruiting
Different muscle Fibers throughout my biceps and my arms in order to perform this movement
My body already knows how to do a neutral grip curl. I've been doing it for years, but it might not necessarily
have the right muscles firing to do a wide grip Barbell curl and now the
Muscles that are going to get the most strain out of this movement
Which is going to be the inside of my biceps are now going to have to work even harder to perform the movement
Forcing them to contract harder. Which is what we want the harder they're contracting the more muscle we're breaking down, so
Ultra wide Bicep Curl
flex your back keep your glutes nice and tight flex your core bring the bar all the way up all the way down and
Repeat just like this and as you go up and down. You're really going to feel the movement throughout the inside of your bicep
You're going to feel it throughout your shoulder as well, and you're also going to feel a little twisting in your wrist, too
But you'll get used to that
Another way you can change up the movement and work more of the outside of your bicep is to do a close grip Barbell
Curl so grab the bar inside of shoulder-width and again from here
Flex your butt flex your core elbows in front of your hips all the way up all the way down and
repeat
So just by changing up your grip on the same exercises that you're already doing
You're going to be able to get more results
Because you're making your muscles work harder in different positions that they're not used to any
Exercise that you're doing on a weekly basis that your muscles are used to doing
You're going to think of it like this your body as you do more and more and more repetitions is
Slowly teaching itself how to use less and less energy to perform that same movement
To be more efficient at it. So if you're doing the same stuff all the time
Your body's pretty efficient at doing it. It's already learned that range of motion and that's why it's important to switch things up
so when your next bicep workout when you get to the barbell bicep curl maybe instead of doing four sets of
Barbell curls do two sets with an extra wide grip and two sets with it with a really close grip and do 10 to 12
Repetitions on each one of those sets for more great tips
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