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Your BEST Biceps Contraction Ever (PERIOD)

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Rating: 4.0; Vote: 1

The key to getting bigger biceps is to be able to willfully contract your bicep muscle as strong as possible. In this video, I-m going to show you a technique that you can use in your biceps workout that will allow you to increase the strength of your biceps contraction more than you have ever felt before. By doing this in every biceps exercise every time you train your arms, you-ll start to see much more size gains in your bicep muscles. The root of the effectiveness of this technique is that it strengthens the mind muscle connection between you and your biceps. If you cannot connect with a muscle you simply cannot develop it to its maximum potential. This is particularly common in the biceps. Many of us can-t get a strong enough contraction to get the biceps to respond to our training efforts. I have used a quick test in the past. I asked you to make a muscle with your arm and see if you could contract it so hard that it actually became uncomfortable. If you are not able to do that, then you definitely need this advice. Beyond that however, it always helps to have a feedback mechanism for even the most advanced lifters so we could be sure that we were getting it right every time. With just one dumbbell and a band, you will see how easy it is to be sure that you are not just getting the strong contraction but you are maintaining it. Take a resistance band and anchor it to a low point that is sturdy. With a dumbbell in your hand, grab the band as well and curl both at the same time. The strength curves of the dumbbell and the band overlap and create a greater overall challenge for your biceps. With the dumbbell, you are going to have the most tension in the midrange of the curl. With the band, you are going to have the most tension at the end of the movement. Given that you are supposed to be contracting the arm as hard as possible at the top, the band will give you that little extra feedback that allows you to feel that happening. But here is where it gets even better. Before lowering the weight back down, step backwards to increase the tension on the band even more. You should be able to feel an increased contraction and one like never before. Be sure not to let the dumbbell drop down at all while doing this. This will guarantee that you are maintaining the strength of the contraction that we are after in the first place. This tip takes just seconds to do and it will go a long way towards ensuring that you get the strength of contraction necessary to see maximum biceps gains every time you train them. If you are looking for a program that puts the science back in strength and shows you the best ways to get the most out of all of your workouts, head to and get the ATHLEAN-X Training System
Date: 2022-04-22

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Comments and reviews: 10

Austin
I've noticed a couple inconsistencies in some of the bicep videos that you've has put out over the years. And by no means am I questioning your methods (I'm doing the Inferno for size program right now and loving it, but I did want some clarification. In your video from March 2016 titled -Biceps Peaks - 5 Best Ways to Build Them! (BOULDERS)-, you talk about not getting the wrists too involved in the exercise because the forearms will end up doing more work at the end of a set, so you need to hold the barbell/dumbbell with a -waiter's grip-, not really squeezing at all. But in this video you say to squeeze the dumbbell on the way up to maximize contraction of the bicep. You're holding a cable obviously in the more recent video so squeezing is a little more necessary, but you've also mentioned squeezing or applying more pressure to workouts in the video -Stronger in 2 Seconds. (WORKS ON ALL LIFTS)- which he posted at the beginning of May this year. I'd love to know which I need to be doing.
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Bohol
help, I have been training for a long time now, of course not more than 6 years cause im still 17, I only train seriously for like a year n a half I have seen a good changes thanks to Jeff, but recently I feel as if my muscle tires easily, prevents me from doing more reps and sets than I want in curl ups, push ups and pushing the dumbell ups to train my back muscle, (I have never been to a public gym by the way I only do some calistenic and have some dumbell some tire for weight training) how can I surpassed my limit?
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Onur
Hi Jeff, I have question for you.
Seeing as sleep plays such a big role in the development of muscles and also overall health, is it possible for you to make a video with this regard?
I have read many articles by professionals in the field who claim sleeping in certain positions is very bad for our body, i. e, sleeping on the front of our bodies.
Seeing as the field you are in, I thought it would be great to get this information from you.
Thank you
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MA
Hey do u have any advice for me? When I'm doing bicep curls I don't feel the burn in my biceps. I added more weight and still no burn. I tried incline curls and preacher curls and keeping my wrists back to keep the forearm relaxed but none of these worked. Is it maybe a mind muscle connection problem I have with my biceps?
(I'm no talking about soreness the day after, I'm talking about the burn while doing the reps)
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Execution
Hey Jeff, Could you do a one arm pull up/chin up tutorial or advice? I know there are a lot of tutorials but i wanna see your take on it. I can do one full rep active hang. Just can't still master it. Also is hanging leg raise(toes to bar) alone enough for my abs cause that's just all i do, pyramid hanging leg raise 1-10 and cause i really hate doing a lot of variety of situps or doing a lot of reps of it.
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molesta89
Hi Jeff, I'v got a question. During my biceps workout in left biceps I feel some weird fatigue/pulling pain. I don't know if it is because I train to hard or some problem in biceps, but it is happening almost always during my biceps training. I don't feel any of this in my dominant right arm. Can You help me in finding the cause?
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Dave
I tried out your advice in the gym today because biceps are my weakest muscles to train. Oh boy! I dropped the weight by about 30-40% and squeezed them bad boys with popper form and my arms were screaming out. I've been training for a few years now and only now believe that I have worked my biceps for the first time. THANKS!
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Shafique
Bro, kindly can you tell me that If we plan to go in calories def mode. then can our body survive only on the supply of supplements. I mean can we stop our regular diet and provide nutrients and minerals etc to our body only through supplements to cut the excess fat. kindly guide. thanks in anticipation
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Matthias
Jeff - those are some impressive guns (ever thought about making Top Gun part 2: -? How many times a week do your train them or any other muscle group for that matter? What is in your view the optimal frequency for muscle groups for trainees with several years of training under their belts?
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James
Okay, I see how the band can add stress at the top, instead of the bicep being relaxed there. But it doesn't add stress at the beginning of the lift, when your arm is completely extended. Why not use a curl-machine instead, which adds stress throughout the entire range of the curling-motion?
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