Name: My Biceps Aren't Growing (HERE'S WHY)
Uploaded: 2020-03-04T15:53:15.000Z
Duration: 9 min 20 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

So, you’re having trouble building your biceps?

I’m not really sure, but I think I can help you.

Guys, I’ve got to be honest with you here.

That’s a joke because honestly, when I was younger my biceps were my biggest trouble

It was through my perseverance and wanting to build bigger biceps that I made a whole

hell of a lot of mistakes, but I ultimately wound up being able to build decent sized

I know why yours aren’t growing and I’m going to help you fix that.

First, when we get into the different aspects of training your biceps I like to think there

are mechanical things you’re doing wrong.

Literally, how you’re lifting the dumbbell, and when you’re twisting, and if you’re

raising your arm up or not to get complete bicep contraction.

I made a video on that, and I’m going to link that right here to show you what it looks

I’m going to link it again at the end of the video because I want you to see that.

I cover five mechanical flaws that you’re making.

Today I’m going to tell you the two things you’re probably doing wrong that are definitely

holding you back – beside your arms, again, I know because I’ve witnessed this myself,

first hand – is your training frequency.

Secondly, your lack of variation of bicep training techniques.

First of all, as far as training frequency goes, you have to understand that the biceps

are pretty limited in terms of their function.

You can see the bicep will activate just by doing that.

That’s their biggest driver and function, is to flex the elbow like this because of

They also have the ability to get a little bit of shoulder flexion because of the longhead’s

attachment up in the top here of the glenohumeral joint.

So, we can get a little bit of that, too.

Because of that, you have to realize that any time you’re bending your elbow in any

exercise you do, on your pull day, any back exercise, chin-ups, rows, inverted rows, one-armed

rows; anything you’re doing, you’re working your biceps.

Your biceps are an incredibly small muscle, believe it or not, only occupying a very small

portion of the anterior side of your arm.

Too much volume here, and too many times hitting them in a week is going to be too much.

A lot of times, guys, if you’re training a push-pull leg system, and you’re training

each function twice a week, if you throw any direct bicep work in on top of that you’re

truly hitting your biceps three times in that week and not giving them enough time to recuperate.

It’s not about protein synthesis every 48 hours.

It’s literally about giving that muscle group a chance to recover and get back to

being able to be stimulated again in a meaningful way.

Not just to coast through another half-assed workout, but in a meaningful way that leads

That is where we jump off into the second point.

When we’re talking about progressive overload, again, go back to the function of the biceps.

We’re talking about a hinge joint here.

If we were talking about the shoulders, that’s a ball and socket joint.

Meaning, my exercise variety for shoulders is a lot more than what we have for biceps.

In terms of the fact that they look completely different.

A press looks different than a side-lateral raise, looks different from a front raise,

We have lots of different angles and planes that we work in because of the variety of

the movement that the three-dimensional ball and socket joint provides.

The hinge joint of the elbow dramatically limits our options to a lot of different curls.

You’re curling with dumbbells, you’re curling with a barbell, you’re curling with

a concentration curl, you’re curling with a spider curl; you’re freaking curling no

The thought that you could simply change bicep exercises to create new overload, realizing

once again that they’re all basically formed around the same movement here at the elbow

Not mention the fact that most of our bicep exercises are pretty limited, in terms of

the ability we have to continue to add weight to them.

Ask yourself the last time you actually increased the amount of weight you’ve used on dumbbell

If you have, how much have you really increased?

Progressive overload, and overload in, and of itself is pretty difficult to achieve.

You need to do something dramatically different.

And that is, vary the way in which you’re doing your curls.

So, let me show you a few different ways you could do that.

The first thing I like to cover here is one I called “Sliced Reps”.

I take a weight I can normally use for 15 reps and perform a curl all the way to the

When I come down I drop down 1/9 of the way.

You don’t have to get out your compass or going out and figuring out what that is.

Literally, just drop it an estimated 1/9 of the way, and come back up to the top, and

Then drop down a little more, then come back to the top.

Then a little bit more and come back to the top.

So, through nine levels here it takes you to get all the way to the bottom of the curl.

Then you come all the way back up to the top, then you divide it, and slice it into 8 pieces.

Then you come back down, then you drop it, and you now slice it into 7 pieces.

Ultimately, until you get down to your last two where you’re going down halfway, then

come back up to the top, all the way down, and your last rep is one, full rep.

We’re increasing our volume within a set.

We’re increasing the number of contractions we get here.

We’re spending a lot more time in the contracted position of the curl because we keep coming

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My Biceps Aren't Growing (HERE'S WHY)

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