Learn how to get bigger biceps fast with these excellent tips from Jeremy Ethier.
How to Get Bigger Biceps Fast
“Want bigger biceps? I understand. Nothing shatters your confidence more than having twig-like arms. Trust me, I’ve been there and I know exactly how it feels. But the good news is that you can get bigger biceps. Growing your arms into big, sleeve hugging biceps is possible. You just need to get smarter with how you train them.”
- How to Get Bigger Biceps Fast
- The 5 Techniques
- 1. How to Get Bigger Biceps Fast – Back Training
- 2. How to Get Bigger Biceps Fast – Stretch Mediated Hypertrophy
- 3. How to Get Bigger Biceps Fast – Biceps Workout Volume
- 4. How to Get Bigger Biceps Fast – Feel Your Muscles
- 5. How to Get Bigger Biceps Fast – Continuous Challenge
- Video – How to Get Bigger Biceps Fast
- Learn More
- Muscles of the arms and shoulders
- Shoulder muscles
- Upper arm
- Back of arm
- Use these muscles to move your arms and shoulders.
The 5 Techniques
“There’s 5 techniques in particular that the latest science suggests can help speed up biceps growth dramatically. Today I’ll share how to get bigger biceps — fast — by implementing these 5 techniques in your biceps workout.”
1. How to Get Bigger Biceps Fast – Back Training
“The first technique has to do with your back training. There are 2 things to remember. First, you will experience a lot of your biceps growth from your big back exercises. So don’t overlook their importance. Get stronger with your back training, and your biceps will grow as well. Two, to maximize biceps growth, train them directly with 1-2 exercises after your back training. This is especially true because as we’ll explain in the next tip, back exercises have a downside when it comes to biceps growth. That said, it’s important to pick the right bicep exercises. Certain bicep exercises may be better options than others. This is where the next tip comes in.”
2. How to Get Bigger Biceps Fast – Stretch Mediated Hypertrophy
“The second technique to help you get bigger biceps is to make use of something called the stretch mediated hypertrophy.”
“To do so, there are 3 things you could do. First, you need to use a full range of motion on all your bicep exercises, especially at the bottom position. This means fully extending your arm at the bottom position to get a full stretch in your biceps each rep.”
“Next, you should choose bicep exercises that challenge the biceps the most when it’s in a fully stretched position, which is especially important because it’s something that the back exercises we talked about earlier just can’t do. The best options here are the slight incline dumbbell curl, and the behind the body cable curl.”
“And lastly, for an even more powerful muscle building stimulus, after your last set for these exercises, once you’ve reached failure or very close to it, perform half reps of just the bottom part of the curl. This will allow you to push past your normal point of failure and will further prioritize this all important fully stretched position.”
3. How to Get Bigger Biceps Fast – Biceps Workout Volume
“The next tip has to do with your biceps workout volume. There’s a good chance that as long as you don’t overdo it, a small increase in your weekly bicep volume will be met with faster gains.”
“My recommendation is to use 15 sets of direct bicep training as more of an upper limit. Instead of jumping straight to that, take a look at how many weekly bicep sets you’re doing right now, and add a couple sets to that. If you don’t feel overworked and your performance stays high, then great, keep doing that increased volume and in the future consider increasing it even further to see if it helps speed up your gains. I would however recommend splitting these sets up so you’re not doing it all in one session. That said, as you perform these sets, it’s important to apply the next tip if you want to experience the most growth out of them.”
4. How to Get Bigger Biceps Fast – Feel Your Muscles
“Old school bodybuilders have long preached the benefits of focusing on feeling your muscle working as you train it. So, to potentially speed up your bicep gains (for bigger biceps), whenever you do curls, try to really feel your biceps doing the work. E.g., think about pulling the bar or dumbbell into your body rather than just lifting the weight up. However, as you apply this tip, it’s important that you don’t end up sabotaging your bicep growth in the process. This leads me to my final tip.”
5. How to Get Bigger Biceps Fast – Continuous Challenge
“In order for a muscle to grow you need to continuously challenge them with more than they’re used to. To force your biceps to grow every week, first pick 2-3 bicep exercises that you’ll stick to week after week. Here’s a few that I’d recommend based on what we talked about earlier. Then, whenever you do a workout, write down how much weight you used and how many reps you did. Use these numbers as a goal to beat during your next workout by trying to do 1-2 more reps than you did last time or add a little bit more weight. Compared to your big compound exercises, progression with your bicep exercises will be slow. But focus on tracking your progress and making small improvements week after week and you’ll very quickly notice your biceps growing faster than they ever have before.”
“You now know how to get bigger biceps — fast! Apply these 5 techniques and you’ll notice faster biceps growth almost immediately. Who knows, you might even reach Arnold status!”
Video – How to Get Bigger Biceps Fast
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Muscles of the arms and shoulders
The muscles of the arms and shoulders play an important role in many daily activities, from lifting boxes to writing.
The shoulders are made up of three layers of muscles. The most superficial layer is the deltoid, which covers most of the upper arm and helps to raise the arm. The biceps flexes the arm at the elbow and helps to curl things into your hand, while brachialis works in conjunction with biceps and brachioradialis to do so. Triceps extends or straightens out your elbows.
The second layer consists of pectoralis major (breast), teres major (shoulder blade) and infraspinatus (middle back muscle). These muscles collectively make up what’s known as “pecs.”
The third layer consists of subscapularis (back), coracobrachialis (upper side) and latissimus dorsi (lat).
The forearm is part of the arm, located below your elbow. It includes many muscles that work together to move your wrist and fingers.
The forearm muscles that make up the extensor carpi radialis longus and brevis are located in the upper arm. These two muscles extend your wrist joint outward and backward when you bend your fingers toward them (for example, when you reach out with your thumb).
The supinator muscle also extends your wrist joint outward, but it turns it so that only one side of it moves.
Back of arm
There are two main muscles that make up the back of the arm:
- Triceps brachii
Triceps brachii is a muscle in the upper arm. It’s responsible for extending your elbow joint, which is why it’s also called an extensor muscle.
At its insertion point on your humerus (upper arm bone), triceps brachii makes up a large part of your shoulder area and helps maintain its shape.
The other major back-of-the-arm muscle, anconeus, also acts as an extensor but only attaches at one end—to an area near where the humerus and ulna (forearm bone) meet. Anconeus tends to be smaller than triceps brachii because it doesn’t extend as far down or across your body.
Use these muscles to move your arms and shoulders.
The muscles of your arms and shoulders are used to move your upper limbs. The shoulder is one of the most flexible joints in the body, allowing it to move through a wide range of positions. This flexibility is made possible by at least 14 different muscles that surround the shoulder joint.
The arms and shoulders are a complex group of muscles that allow you to move your arms and hands. The muscles of the upper arm include the biceps brachii, triceps brachii, and pectoralis major. The forearm consists of the flexor carpi radialis, extensor carpi radialis longus, extensor carpi ulnaris, flexor digitorum superficialis, pronator teres, supinator and supinator brevis.
Use these 5 tips to grow your biceps faster.
- Workout to Fix Skinny Arms: Karsten Winegeart
- Biceps-and-Dan-Bailey: Photos Courtesy of CrossFit Inc