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The REAL Reason Your Biceps Look Flat!

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Rating: 4.5; Vote: 2

If your biceps look flat when you flex them, I am going to show you the REAL reason why. In this video, I-m going to show you how you can get bigger biceps that don-t look deflated when you flex your arms. With Just a simple tweak to the exercises you are doing now, you can grow those biceps peaks more effectively. The fact of the matter is that flat biceps comes from two problems. Body fat and a lack of biceps long head development. In order to develop the most defined, aesthetic biceps possible - you need to lose excess body fat. Too much fat covering the arm will make your biceps look puffy and flat in comparison to what it would look like at a leaner body fat level. The long head of the biceps is responsible for the biceps peaks, or height of the muscle, which prevents it from looking flat or deflated. The long head of the biceps is also the part of the muscle that is most responsible for supinating the forearm. We already know that when performing bicep exercises, we need to be engaging in the act of supinating. When it comes to building the peaks of the biceps, we need to focus on the long head and its function of supination in order to maximally grow the height of the muscle. When you curl, you need to not just supinate, but supinate with a purpose. You want to essentially resist the supination to engage the muscle to its maximum potential. Now, it is worth noting that without supinating, a bicep curl is not going to target the long head as effectively as you could if actually did. Even going so far as curling with a neutral grip is going to target the brachialis. While a powerful flexor of the elbow, it is not going to be as effective at growing your bicep peak as it would if you were to actually supinate the forearm while you curled. So, we know there is an important action and specific muscle that is responsible for the height of the biceps. Now, let-s use this knowledge to our advantage and make an attack plan to grow those bicep peaks. To do this, let-s take a look at 3 popular pieces of equipment for performing curls that allow for the act of supination. Dumbbells, bands, and cables. When doing dumbbell curls, a great way to overload supination is to offset your grip when holding the dumbbell itself. By placing the weight in your hand this way, you are allowing yourself to create more resistance against supination when you curl the dumbbell up. By doing so, this biceps exercise will have a greater engagement of the long head of the biceps. Growing the bicep peak doesn-t stop with dumbbells however as we can resist supination with bands as well. By wrapping the band around your hands strategically, you are able to create resisted supination by way of tension of the band itself. By supinating against that resistance, you again are allowing for greater engagement of the biceps long head which will lead to more growth. We-re not done yet, though. Head over to cable machine and instead of grabbing the handles as would traditionally, you again want to offset the handle in your grip so that you are basically holding the handle vertically. Instead of simply curling the cable up, which would mimic a hammer curl (targeting the brachialis, you supinate as you flex your arm up. Once again, you are engaging in resisted supination, this time with just a different implement. Any biceps exercise that allows for you to supinate as you curl will require just a simple tweak in order to effectively target the biceps long head. In short, resisted supination (with greater intent) and lower body fat levels are going to be the biggest drivers of generating taller biceps, letting you show off those peaks that have been hidden by improper biceps training and higher body fat percentages. Looking to build bigger arms overall, quickly? We have a workout plan to grow bigger arms in just 22 days. You can find this 22 day arm workout video using the link below. If you want a step-by-step program that is designed to take your arm gains to the next level, you-ll definitely want to check out the 6 week Ultimate Arms training program over at the ATHLEAN-X website via the link below. If you are looking for more exercises and workouts to grow bigger biceps, then you are going to want to subscribe to this channel here by clicking the link below to make sure that you never miss a video when we put one out
Date: 2022-04-22

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Comments and reviews: 10

Brandon
I always love watching your videos. When I decided to start working out a few years ago I didn-t know how to workout properly. Your videos were and still are crucial for me. I use your Perfect Workout series and I find that I have definitely gotten stronger, but I am unclear on the exact number of sets.
For example your chest workout lists 4 sets x 6, 8, 10, 12. Am I supposed to do 6 reps the first set, 8 the second, and so on, or am I supposed to do them all 4 times. It would be a big help if you could clear this up. Thanks.
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Eli
0: 35 Seconds into the video and he already mentions body -fat-.
Is there even a point to resistance training? I mean if im not gonna see any of my muscles, why do i even need to grow them?
If your 22, 6-2, and 250 lbs, should i just do strictly cardio and conditioning?
I dont want anyone telling me anything different or telling me any bs, seems like body fat is a big problem.
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Will
I guess I'd have to try the dumbbell and banded solutions to see if it's a problem there as well, but I feel like the flaw with the cable technique is that it loads the brachialis on the eccentric. Obviously there is nothing inherently wrong with that, but if the goal is to target the bicep flexion of the elbow specifically, wouldn't it be better to hold that supination the entire time?
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Michael
I hereby #axjeff the following: Your viceos have helped to get where I want to be, ripped, good nutrition habits, but still somewhat slim-fit type, which is exactly what I wanted. How do I maintain that? I know if I keep doing my PPL 6 times a week (mostly along the lines of your program) and overload further, I keep gaining. But how do I maintain?
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Ra's
Man, I wish I could ever come even close to Jeff's physique in my life. But for now I have a lot of fat to burn. I hope I will be slim before summer. I even got personalized meal plan from site Next Level Diet. It will be a hard journey in front of me, but I believe in myself! I think that's the most important.
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Vince
Low body fat and genetics. My buddy who doesn't workout often has tall biceps because his are short whereas mine are long so they don't bulk up. But if you put a tape measure around my arms they're much bigger than his. Most of it is genes you guys when it comes to your biceps looking like mountains vs hills.
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sport
I am Muslim, and right now is the month of Ramadan for us. We are supposed to fast everyday from before sunrise to sunset ( so we can-t eat or drink anything for about 15, 16 hours, nothing can go past are throat. So should I workout while I am fasting or just really hungry in general?
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AddiFitness
You forgot to mention that its really genetics that determine ur bicep insertion, either a long head or a short head. Even if u have the massive biceps if you have a long muscle belly it wont look as big as someone with a short muscle belly which makes them peak alot more
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Chadd
Everyone who works out has to become a Fitness Doctor just to get results!
I-m realizing I have to pronate a lot, any video on ppl deflating pre but inflating post workout? Ppl at the gym have said to me how shocked I swell up. I-m more of a grower not a show-er hah. Thanks
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Kenneth
Jeff you know your stuff. Been lifting again for last two years doing biceps twice a week. My arms look like picture you shown. Thought it was just being 45. Was going to raise tester one. But not now. My diet sucks. 6 -1 230lbs body frame of a 178 lbs beside gut. Lol
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