What's going on nation? I'm Scott from Muscularstrength.com and in today's video
We're gonna talk about the only two exercises you need to build big biceps
now if you've missed any of the other videos in this series
we've covered the only two exercises you need to build a big chest, build a big back or build big triceps
I will link to that playlist in the end screens once this video is over
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Alright guys. So before we jump into the exercises, let's first talk about the functions of the biceps.
We got elbow flexion
Okay, which we all know this one we have forearm supination
so when you turn your hand in like this and we also have
Shoulder flexion and the reason why we need to know the functions is
because if you want to activate the biceps
Properly we have to make sure that we're using them as intended or what they're supposed to do now
There will be people who in the comment sections say that you do not need direct biceps training
And for those people I just like to say this
not every single person in the world or
I should say most people that I see a daily basis walking around
whether in shape or not are not blessed with amazing
Biceps genetics where the bicep bellies are like twice as thick as mine
Okay, like for me, for example, I have pretty good biceps
But from the front, they don't look they don't look too impressive
I gotta basically walk around like this if I want to show off how my biceps look it's just the way they are
It's not because they don't get trained. It's not because my workouts a terrible.
It's just genetics are different for everybody
and so the only reason why I bring that up is because
If you're like me when you don't have huge bicep bellies
You do have to do some direct biceps work on top of your back training plain and simple. It's not rocket science
So now we're going to do is apply our knowledge of those functions to the next two exercises
so we can maximize our training and start to see some serious growth and improvement
and we're also gonna take advantage of
Overloading working through the negative and then focusing on a
huge stretch and flex in order to maximize biceps training as well
So the first exercise is going to be barbell biceps curl
and you're gonna do six to seven sets of eight to ten repetitions
only resting about 60 to 90 seconds between every single set now the reason why you're doing a
barbell bicep curl versus dumbbells is because I want to make sure you guys are taking
advantage of the functions of the
biceps one of them being forearm supination
The barbell is gonna keep you in constant supination throughout the entire range of motion
Allowing you to maintain more activation on those biceps
Now you will also be able to overload with more weight per repetition using a barbell as well.
Now that doesn't mean I want you guys throwing the weight around with sloppy form
You still need to be in control, but as you're doing those 8 to 10 repetitions
Let's say you get to number seven or eight and you want to finish off ten
But your biceps are tired or they're completely toasted
you can take advantage of my cheat and recover technique to get those last few reps where you basically
Skip the concentric portion of the movement and focus on a heavy negative
techniques like cheat and recover need to be in your workout arsenal so
You know when to apply them and how to apply them safely
So if you haven't seen my cheat and recover program yet
make sure you go check it out. If not for this exercise guys
It's pretty easy to do you bring the weight up lock those elbows into position
and then focus on controlling the weight on the way
Down and the second exercise is going to be an incline dumbbell curl
now as we discussed earlier through the functions of the biceps
shoulder flexion is one of those functions so we know that
Shoulder position is crucial when it comes to training biceps or it plays a role when it comes to training biceps
so we're gonna take advantage of that knowledge and do the incline dumbbell curl
because this is gonna put our elbows in
shoulder extension so our shoulders are going to be rotated
Backwards like this because we're on an inclined bench while performing the movement
and what that's gonna do is allow us to take full
Advantage of the most deep stretch you can get on your biceps
when performing a biceps curl and remember guys
you get the most muscle damage for regrowth during the negative and in the stretch when it comes to the
Biceps the stretch is when your arm is fully extended and that's also called the sticking point
that's why most people like to avoid full range of motion
Because they can't lift as much weight because they can't push through the sticking point of the exercise
And when you do the incline dumbbell curl, it's not an exercise that requires a lot of weight
You're gonna use ten, fifteen maybe twenty pounds max
And the first few reps are gonna feel relatively easy
Then after the first few it just gets harder and harder quite quickly
It's actually kind of a weird sensation because the weights do feel super light
and then by a like repetition number five
You're like what the hell just happened? I lost all of my strength that's totally normal here
So make sure when you perform this movement
you're on a slight incline just like you're doing an incline dumbbell bench
Press you're gonna throw those elbows back and then as those elbows are back
you're gonna keep them in that position as
You curl the weight up and then pause for a brief second at the top of the movement so you can flex those
Biceps as hard as possible before returning back down to the
starting position and repeating for your set. And that's it guys
Those are the only two
Exercises you need to start seeing more growth and progression with your biceps when you go to the gym
You don't have to do 15 different
Exercises for the muscle group that you're training for most muscle groups
The max that you're gonna need is two
Maybe three because that's all you're going to need in order to hit all the functions of
that muscle being able to overload with it
And take advantage of things like the stretch and the flex during your repetitions
It's a lot simpler than a lot of trainers make it out to be
Alright, and if you don't believe me
All you have to do is add this biceps workout to your routine
two to three times a week and just come back at me a month from now and let me know how you feel if you
guys enjoyed the video. Be sure to smash that like button and I do want to leave you with some good news
This is probably gonna be my last video filming in front of the door
So front door fitness is going away because I'm moving into my house on Friday
And I can't wait because you guys haven't seen it but about 30 airplanes have flown
over here cuz I'm right next to the airport and this video took forever to
film because of that like they just kept going and killing my shots. It was ridiculous
Also if you haven't already
Download the app Muscular Strength because I'm going to be releasing
a nice little preview of the full body
Evolution program exclusively to my Platinum Members. So if you're on the site and you're not platinum
upgrade with the promo code free fitness so you can get first access and
first look to my full body program and in the meantime
You can use my custom meal planner app to get your meal plan
in order and my meal planner helps for anything whether you eat
Meat don't eat meat can't eat dairy any
Situation that you might have or any any sort of restriction you might have with your meal plan
My meal planner can take care of it. So make sure you check it out and as always more good stuff coming soon
See you guys