Hey, what's going on nation? Today
I'm going to share with you guys one tip to give you bigger
Biceps fast and the reason why it's one tip and the reason why it's going to work fast is because it has to do with
form this can be applied to any
Exercise using a barbell dumbbells or even doing a cable exercise and to be honest with you guys the reason why I'm making this video
Is because lately I've been seeing a lot of people in my gym
Making this mistake even some guys that actually have pretty big arms and making this mistake, and I think to myself well
Thank God for back exercises where the biceps engage because that's probably the only real bicep work that
They're getting which is equally another problem
Because it means that they're working less of their back and more of the biceps in their back exercises
But that's a video for another time [so] when you guys approach any bicep exercise [what] you have to ask yourself is one question
are you going to work your biceps or you're going to look dumb and train your
Anterior deltoids you might be thinking to yourself what do you mean by this?
Well [the] mistake that most people make is that when they hold the barbell or even dumbbells
They still do this what they kind of do is this like half bent elbow thing like this
And then all they do is touch their thighs and then come up like this and touch the thighs
And come up like this, and there's no, there's nothing happening in my biceps right now
I'm just basically doing like a bent elbow front raise with a barbell right now
There's no extension and no flexion throughout the entire movement
It's literally just using momentum
And then using a shorter range of motion to move a lot of weight
Any jackass in the gym can grab 80 pounds 90 pounds and do this and thrust it up and down
But it's not helping your biceps out whatsoever. So what do you actually need in order to see bicep growth on any exercise?
Well you need two things number one you need some tension
Which is going to be the weight and number two you have to have a contraction in the muscle
And it needs to go from the fully stretched position to the fully contracted position
And what that means is you need to go down to a full extension to fully stretch the muscle and then come up
For full contraction okay?
So extension flexion has to happen if all you have in this equation when you're doing your bicep workouts is
tension which is the weight
but no
Contraction you should expect zero gains and I know a lot of guys are going to go in the comment section be like well So-and-so
Told me that I should only do half reps or that
I shouldn't go all the way down because it keeps tension in the muscle
Those people just full of shit this tension
Excuse to be honest is getting on my nerves [because] it's a myth
And it needs to be [just] gotten rid of for those of you who watched my dumbbell bicep curl versus my hammer curl video
You would have learned one thing that's very important your bicep
Brachii is instantly engaged as soon as you supinate your forearm so as soon as you go from here to here
Your bicep is engaged whether you're at
The bottom of the position or at the top of the position
So getting a full extension on the bicep curl is going to be very helpful to you because you're fully
Stretching the muscle in order to maximize your gains now
Some other people also say that if you go to the top of the movement, and you hold it right here
But this is wasted movement because the tension changes and it goes from your bicep to your shoulder and for this I
Can agree with you and I can also disagree now if you're doing a bicep curl and you get up to here and you
Relax your grip and you relax your arms
Yeah, a lot of that weight is [just] going to transfer [to] your shoulder and sit there
but if you utilize proper form on this exercise
so let's get this barbell real quick if
You [get] a full extension and you're squeezing this bar as hard as possible keeping your biceps
contracted and when you come up [to] the top of the movement when you get to here if you're
Squeezing and contracting your bicep as hard as you can while also squeezing the barbell
Your bicep is still under tension even [at] the top of the movement and the main
Benefit to full range of motion is that when you get to the top and you can keep that contraction [in] the bicep
you've now
Extended the negative portion of the movement which is where you're going to see the most muscle breakdown for regrowth
And you guys will notice that when I do the negative
I don't [do] this and drop it straight down on my elbows go back when you get to the top
You want to keep your elbows [in] one spot and bring the barbell away from your body
You're going to see a drastic difference in how much weight you can [lift] if you were to just go up like this and drop
Straight [down] because that's the easy way versus the hard way which gives you the most amount of engagement in your biceps
Which is full extension all the way up squeeze top of the movement and then go all the way down
Away from your body like that
So guys it's really that simple if you want to grow big biceps fast you just need to do the bicep exercises
properly and that includes full range of motion
Having tension, but also making sure there's a contraction on every single repetition
And then also make sure you guys don't let your ego get in the way you start doing swing reps
Okay
so take a look in the mirror when you do your exercises if your curl looks anything other than a
Full extension and a full contraction, then you're probably doing it wrong
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