Hey, what's going on Nation? I'm Scott from Muscularstrength.com
and today we're going to work on your biceps now
before some ignorant gym goers jump in the comment section spouting all kinds of
Nonsense like you don't need to train your biceps or if you train with heavy rows and chin-ups
That should be enough
all I have to say is just shut your mouth or start your own YouTube channel because you're annoying we
All love training our biceps and there's nothing wrong with that do what makes you happy, right?
And if your biceps are a weak point in terms of size or strength
Then you will need to focus on them and here are my four
Best tips to increase your overall size and strength tip number one
You need to increase your overall training volume and when it comes to a lagging body part
You need to really make sure you're giving it the attention it needs to grow
But this doesn't mean turn your biceps training into an eight hour workout. It means you need two or three days of
activation and
Activations means you are stimulating your biceps with challenging weight
multiple times a week now
What I've noticed is that most dudes hit their biceps so hard that they're too sore to train twice a week
So if that's you what you need to do is take that workout intensity
that's probably like at an 11 on a
Scale of 1 to 10 and just tone it down a little bit to more like a 6 or 7
You you have to wrap your mind around the concept of being able to train your biceps hard
But not to death that way they can properly recover and be ready for another
Training session in 24 to 36 hours
This is the correct way to train any muscle group with more volume
the incorrect way is being stupid and trying to beat your muscles to grow with insane weight and
Way too many sets that kind of bullshit only works
If you're looking for views on your garbage YouTube videos
And if you guys want to see which exercises are best for biceps growth and have an actual routine to follow
You can check out my video
The only two exercises you need for biceps growth. Number two finish your sets with heavy negatives
Now I always talk to you guys about heavy negatives
in fact
Many of you have tried my cheat and recover program and reported back how much it helped you grow all over your entire body
This is because you are about 40%
Stronger in the negative when compared to the concentric portion of any movement. So what apply to biceps curls?
Logically, you will never be able to curl up which you can handle on the way down
but instead of going into a full-blown cheat and recover set like my program which is
Available on my app muscular strength, by the way
HAHA
I know it's cheesy. Whatever. I want you guys to focus on just cheating on the last few reps of every set
So what this means is that lets say you're curling 50 pounds for 8 to 10 reps
What I want you to do is curl 55 to 60 pounds for 4 to 6 reps and then focus on control
negatives with the same weight for at least 2 to 3 reps
this will help you maintain control over the weight while you fatigue your biceps and
Overload them on the last few reps
Tip number 3 is that you need to flex your core during curls and this is actually a tip that I bet
99% of you can apply right now and be able to curl more weight on your sets
Just like when you deadlift and squat bicep curls require core stability, and if you're not flexing your core
You're going to be both fighting the weight as you curl it up and then fighting
Gravity as the weight you're curling is pulling you forward causing some of you to possibly even go into spinal flexion
So what's the solution? Well, it's actually really easy guys. All you need to do is draw in a breath
Hold it in and flex your core tight before each rep when trying to lift heavy
There's no rule that says you have to do your reps fast
Take your time and make sure that your core is as tight as it possibly can be
Even if you have to reset your breath on every single rep and the fourth and final tip switch to seated dumbbell curls
So think about what we just talked about core stability
So if you switch from a barbell curl to a seated dumbbell curl
You are taking the majority of the core stability needed out of the equation
Leaving more energy for your body to put into biceps curls now
You still need to keep your core tight during your reps, obviously
But the load will be less demanding which could help you focus on being able to curl more weight during your sets
But before I let you guys go
Two things. All right. Number one. Please be so kind as to tap that like button because I heard recently
That every time you do a fake natty somewhere grows a conscious and stops selling BS programs online
True story and number two. If you're going to train your biceps with dumbbells, please please please
Do not start the exercise with your palms facing in at the bottom
This is something your favorite gym shark athletes do to curl more weight to try to look cool on video
All right. It's not rocket science guys
You can curl more weight this way because you are
Avoiding the sticking point of the biceps curl for those of you who don't know
The sticking point is the hardest part of the exercise. So keep those palms facing forward
Supination of the forearm is a function of the biceps
Remember that the only time your palm should be facing
In is during hammer curls or if you're about to do a cheat rep with the focus on heavy negatives
because the goal of cheat reps is to skip the concentric portion of the movement as we just said so
Skip and then focus on having negative and guys, I'm not trying to reinvent the wheel here
There's the wrong way of doing things
There's the right way of doing things and then there's the Fitness
Youtuber way of doing things and we just kind of want to stay in the middle because that's the path to gains and I promise
You guys these are the types of videos and this is the kind of content and I'm gonna continue to deliver
You guys on a weekly basis. Hope you enjoyed the vid and as always more good stuff coming soon
Remember when I said I had a video for you and tip 1 that's a full biceps workout
Well, if you want to see it, all you have to do is click the link to this playlist over here
And for those of you who want to try the cheat and recover program
I got the link to my app down below and you all you have to do is click it download it and make some gains