There are a few tricks and information you need to keep in mind to discover the fastest way to grow your biceps in 60 days. Jeremy Ethier talked about it in one of his videos.
Jeremy Ethier is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 4 million subscribers and he delivers clear information with sound background research.
According to Ethier, the fastest way to grow your biceps in 60 days can be narrowed down to 5 points:
- Adjust weekly biceps volume
- Manage recovery
- Exercise variation
- Exercise order
Adjust Weekly Biceps Volume
The most important factor to take into consideration is to increase your weekly biceps volume. “This is especially effective when you hit a plateau,” he says.
How much to increase the volume weekly? Research shows that up to 30 sets per week are the highest you can get while still seeing a benefit in growth. However, you don’t want to perform more than 8-10 hard sets per muscle as beyond that becomes junk volume weight training.
“So if our main goal is to increase the size of our biceps, it’s a good idea to reduce the volume we devote to our other muscle groups. Cutting volume down to about 9 weekly sets seems to be enough to maintain or in some instances even grow a muscle, and is, therefore, a good recommendation to stick to.”
Make sure you are targeting both the short and long head of the biceps and prevent injury by doing the same repetition over and over for weeks on end.
Five exercises that could do just that are dumbbell preacher curls, incline dumbbell curl, barbell curl, cable curls, and standing dumbbell curl.
Read More: 15 Best Exercises for Bigger Biceps
Manipulate Exercise Order
“Multiple papers have shown that lifters get better strength gains in exercises that are done earlier in a session,” Ethier says.
Prioritising bicep exercises by doing them first will ensure you have a lot of energy to move bigger weights and increase the size of your biceps.
Slight Calorie Surplus
While it is possible to grow muscle in a calorie deficit, it is much more difficult since protein synthesis reduces whenever we are in a deficit.
Also, make sure you are eating enough protein is another tip on the fastest way to grow your biceps in 60 days.
You can check out Ethier’s video below to get even more information on the matter.
VIDEO – Fastest Way To Grow Your Biceps In 60 days
Read More: Best Science-Based Bicep Workout by Jeremy Ethier
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- bicep-curl-workouts: Photo courtesy of CrossFit Inc.