What is the best science-based bicep workout for massive muscle growth? Keep scrolling to find out.
And here we are again, with another workout to work on your biceps. We honestly don’t understand why the biceps get all the glory when it comes to working out the arms. Such a small muscle group, somehow, stole all the attention from other places.
In fact, if you want to increase your arm’s size, you should think about training your triceps. They are the biggest muscle on your arms and it will make a difference if you know how to train them correctly.
The biceps are a group of muscles located in the upper arm, specifically in the anterior compartment of the arm. The biceps brachii muscle is the most well-known muscle in the biceps group, and it is responsible for flexing the elbow joint and rotating the forearm. The biceps brachii muscle has two heads, hence the name “biceps”, which means “two heads” in Latin. The other muscle in the biceps group is the brachialis muscle, which is located underneath the biceps brachii and is also involved in flexing the elbow joint. Both of these muscles play an important role in lifting, pulling, and carrying objects, as well as in many other movements involving the arm.
The process of building bigger biceps can be challenging and requires consistent effort and dedication to strength training and nutrition. It involves breaking down the muscle fibres through resistance training, allowing them to repair and grow stronger and larger over time. However, the rate at which one’s biceps grow depends on a variety of factors, including genetics, training intensity, volume, frequency, and recovery.
When it comes to training your biceps, exercise selection is key to not only making them stronger but making them bigger as well. This best science-based bicep workout for massive muscle growth was created and shared by Ryan Humiston. His YouTube channel has become one of the fastest-growing fitness channels out there with more than 1.6 million subscribers and more than 171 million video views.
Check out what he had to say on the matter
Best Science-Based Bicep Workout For Massive Muscle Growth
Huminston has an acid sense of humour. After telling some stories about finding out what is the best science-based bicep workout for massive muscle growth, he throws a curve ball. “The only thing that matters is what you do, day in and day out. But, since I am a man of my word, get ready for f*cking science.”
And the best science-based bicep workout, according to him, is:
- Incline cable curl – partial reps after reaching failure
- Dumbbell curl ascending and descending drop sets with 10 reps – begin with 20-pound dumbbells and do 10 reps and keep increasing the weight until you fail your 10 reps, after that go back down the ladder again.
- Barbell reverse grip curl + supinated curl + drag curl
The last exercise is a finisher that will hit your biceps from all angles. Do each set to failure before moving on to the next exercise.
For some people, gaining significant bicep size may be relatively easy, while for others, it may take much longer or require more specialized training techniques. It’s important to note that increasing muscle size is a gradual process, and it may take several weeks or even months to see noticeable changes. Additionally, a well-rounded strength training program that targets all major muscle groups in the body, along with a balanced and nutrient-dense diet, can help support overall muscle growth and development.
Benefits of Strength Training
There are many reasons why you should do strength training as part of your overall fitness routine. Here are some of the key benefits:
- Builds muscle: Strength training is an effective way to build and maintain muscle mass. This can help increase your metabolism, which can help you burn more calories throughout the day.
- Increases strength and endurance: By challenging your muscles with resistance exercises, you can increase your strength and endurance, which can make it easier to perform daily tasks and activities.
- Reduces the risk of injury: Strong muscles and joints are less likely to be injured during physical activity, which can help reduce your risk of injury and improve your overall physical performance.
- Improves bone density: Strength training has been shown to increase bone density, which can help reduce the risk of osteoporosis and fractures.
- Enhances overall physical performance: Strength training can improve your overall physical performance, whether you’re an athlete looking to improve your performance in a specific sport, or just looking to perform daily tasks with more ease.
- Boosts confidence and self-esteem: As you see progress and improvements in your strength and physical abilities, it can boost your confidence and self-esteem.
- Improves quality of life: Strength training can improve your overall quality of life by making it easier to perform daily tasks, reducing the risk of injury, and improving your overall physical health and well-being.
Overall, incorporating strength training into your fitness routine can have numerous benefits for your physical and mental health, and can help you live a happier, healthier, and more active lifestyle.
- Gym Hacks For Bigger Biceps: Norbert Buduczki / Unsplash