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How to Get Bigger Biceps Fast (JUST DO THIS)

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Rating: 4.0; Vote: 1

ve come to the right place. In this video, you will see how to build big biceps by doing the opposite of what you likely have been doing up to now. It is going to require that you use light weights and focus more on the quality of the contractions of the biceps muscle on every rep rather than curling heavy weights and overdeveloping patterns that are already holding back your gains. The lack of biceps growth can be blamed on two things, and it isn-t your mom and dad. It is the over reliance on the shoulders and forearms to perform the biceps curl. Let-s start with the shoulders, or the front delts to be exact. Flexion of the shoulder is actually one of the three components of a fully flexed biceps. The long head of the biceps has the ability to flex the shoulder at the top of the curl. The issue however is that flexion occurs far too early in people who struggle to build bigger biceps fast. If your shoulder moves forward at all at the beginning of a curl then you can be sure that you are either lifting too heavy of a weight or that you have developed a neuromuscular pattern of recruiting the front delt before the biceps as a result of years of using weights that are on the excessive side. To fix this problem long term and grow bigger biceps you are going to need to lighten up those weights immediately and start doing what I-m showing here. Keep your elbows pinned to your sides or slightly behind your body. As you curl the weight up, make sure the elbows do not drift forward at all. The bar will feel as if it is lifting straight up as opposed to arcing out in front of your body. If you get this right, the biceps will be doing all of the lifting. What this does is it also keeps the bar very close to the body. While this is not a drag curl, the closeness of the bar to the body is going to replicate some of the benefits of the drag curl. Specifically this is going to hit the long head of the biceps a lot better. When you are struggling to build big biceps fast, the long head is often last to grow. The long head is also responsible for the biceps peak so training it is going to help you to get taller biceps as well. The second thing you want to be aware of is the contribution of the forearms to the curl. If you are bending your wrist towards your body as you bring the weight up then you are using your forearms to cheat the weight rather than letting the biceps do the work of the curl. If you can see the second row of knuckles at the top of the curl you know you have gone way too far in involving the forearms. Instead, keep the wrist bent backwards and the palms facing up to the ceiling throughout the entire biceps curl. This will work whether you are doing barbell curls, dumbbell curls, or even the special biceps exercise shown at the end of the video - the waiter-s curl. When you take the forearms and shoulders out of the biceps exercises you are doing you immediately feel the arms doing more of the work. This can only be accomplished by using lighter weights. As you build up the mind muscle connection with the biceps once again and reprogram the neuromuscular patterning that resulted from your years of using weights that were too heavy for you to curl, you will be able to feel better contractions and see much faster biceps growth. If you want to build bigger arms fast you sometimes have to be willing to take a step backwards to take giant steps forward. These two tips are something you can include into your very next biceps workout that are going to start to deliver big results to your biceps training and growth. If you want a step by step program for how to get bigger biceps fast, be sure to head to athleanx. com and
Date: 2022-04-22

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Comments and reviews: 10

Mike
I started out with 10 pounds for about 2 weeks and once I can do every kind of exercise at least 20 reps perfect form I know that-s when I can move up and now I-m at 15. I think I-ll stay here for about a month and a half until I perfect my form and can do at least 20 reps with every exercise then I will go to 20 lbs etc. i-m going to be so cut. Because I noticed at first I couldn-t do the 15 pound and I left alarm doing the lateral raises. And now I can actually do it!
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sujesh
I am doing everything that jeff has mentioned. There is definitely an improvement in the muscle growth, but still there is lack of definition to it. I need my biceps to spike up like jeff's but its rather flattening. I am pure vegetarian and do not use any other substitutes. How do i now get my muscles to grow vertically?
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Theemikebell
i really wish i could be your next jesse sorry for the typo, i have sickle cell and research people who died using creatine with the disease i have. I been so scare so i will never use creatine but i wish i could join your program. im 27 and look like jesse when he first started with you
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James
I have just started, working out - age 40 and you're videos have been super helpful. I do have a question. No matter how I work my biceps. I always have extreme pain on the inside of my elbow. Right below the bicep. Am I doing something wrong or is that normal. Thanks in advance if answered.
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Evilglamour
Hi, Great videos. im finding as a beginner I can curl 12 reps with a heavy weight but im not getting any burn? but if I lift a lighter weight but can do more reps I do get a burn? any advise would be great!
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Zawad
Suffered some nerve damage in both my arms earlier this year, wasn't able to lift more than 5kgs weights properly.
Started doing longer sets of 30+ reps of 3kg weights. Can feel the strength increasing.
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Walter
Hi, im 49, im having a hard time enlarging my biceps, carrying 10lbs dumbbell, combined with 40 reps push ups, should i increase to atleast 20lbs dumbbell? With lesser reps? Thanks Stay safe
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abu269
Definitely will give this a try. Every time I use dumbbells, my shoulders bulk up too much and not enough on the biceps, so I must be using the wrong technique. Thanks for the tip!
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Lightbulb47
Your awesome and watch every video. for the first time in life I am feeling my muscles working nd sore in a good way. feel the burn you showed me what that motto means. thanks
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tenzing
Thanks brother. Really appreciate your advice. M just starting lifting weights. Ur advice helps me to get maximum results with minimum efforts. Really appreciate ur thoughts
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