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How to grow your biceps in 10 minutes

Do this workout and see it grow.

Find out how to grow your biceps in 10 minutes with the right exercises.

The biceps muscle is located in the upper arm and has several important functions:

  • Elbow Flexion: The primary function of the biceps muscle is to flex the elbow joint, which involves bringing the forearm towards the upper arm.
  • Forearm Supination: The biceps also plays a role in supination, which is the rotation of the forearm so that the palm faces upward.
  • Shoulder Flexion: The biceps muscle assists in shoulder flexion, which involves raising the arm forward and upward.
  • Stabilization: The biceps muscle also helps to stabilize the shoulder joint during movement.

For many people, especially men, the biceps is a muscle that gets a lot of attention compared to how small it actually is. And since the muscle is tiny, it is also quite weak compared to other surrounding muscles such as the triceps, delts and pecs.

But did you know that you could improve the size of your biceps in only 10 minutes? It is a workout designed by Jeremy Ethier.

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.

Check out how to grow your biceps in 10 minutes below.

How To Design a Program To Grow Huge BicepsSource: Mahmood Sufiyan / Pexels

How To Grow Your Biceps in 10 Minutes

Ethier explains that this workout which takes only 10 minutes is a combination of 3 different training methods. They are:

  • Method 1 = rest-pause (2 minutes)
  • Method 2 = compound set (5 minutes)
  • Method 3 = drop sets (1 minute)
  • 1 minute of rest between each method

This would conclude a 10-minute workout focused on your biceps that will make them grow.

For the first method, choose a weight that you can do 6-8 reps (so relatively heavy) and for the first set do as many reps as possible. Rest for 20 seconds and perform another set for as many reps as you can. Then take another 20-second rest and repeat the process until you have done a total of 20 reps. It should take you around 4-5 mini sets to get to 20 reps total.

For the 2nd method, choose exercises that can target the long head and a different one that targets the short head. In other words, do curling exercises back to back when your arms are in front of your body (short head) and another with your arms behind the body (long head).

Grab a weight that you can do 10-12 reps for a normal bicep curl. Do as many reps as you can for each exercise, take 60 seconds to rest and then repeat it for another 2 more sets.

Dumbbell bicep curl vs hammer curlSource: Pexels / Unsplash

For the last method, you will do an exercise that focuses on the brachialis, a muscle that runs underneath the biceps that makes it pop up. This can happen when you curl dumbbells in a neutral position, such as the hammer curl for example.

Choose a weight that you can do 15-20 reps and do as many reps as possible. Once you cannot do it any longer, drop the dumbbells and move to the next lower pair of dumbbells. Do this for a total of 5 sets or drops and always do as many reps as possible.

Related: How to Get The Most Muscle Growth From Drop Sets CHECKLIST

If you have any doubts about what was written above, click on the video below to see Jeremy Ethier explaining each of the methods and how to grow your biceps in 10 minutes with his workout.

VIDEO – How To Grow Your Biceps in 10 Minutes

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The frequency of training your biceps depends on various factors such as your training experience, goals, and overall workout routine. However, in general, it is recommended to train your biceps 1-2 times per week with a minimum of 48 hours of rest in between each workout to allow for proper recovery and growth.

If you’re a beginner, you may find it beneficial to start with one biceps workout per week and gradually increase the frequency as you become more experienced and develop better recovery abilities. On the other hand, if you’re an advanced lifter or have a specific goal of building bigger biceps, you may benefit from training your biceps twice a week.

It’s also important to note that bicep training should not be the focus of your entire workout routine, but rather one of the components. Incorporating compound exercises like pull-ups, rows, and chin-ups that work multiple muscle groups can help to improve overall arm strength and size.

Biceps-Mass-and-MuscleSource: Depositphotos / CrossFit Inc

Having big biceps can offer several benefits, including:

  1. Improved physical performance: Big biceps can help you lift heavier weights and perform more challenging exercises. This can improve your overall strength and athletic performance.
  2. Enhanced appearance: Big biceps can contribute to a more muscular and defined appearance, which many people find attractive.
  3. Increased confidence: When you have big biceps, you may feel more confident and self-assured, which can positively impact your personal and professional life.
  4. Improved functional fitness: Strong biceps are essential for daily activities like carrying groceries, lifting objects, and opening jars. Building big biceps can help you perform these tasks more easily and with less effort.
  5. Reduced risk of injury: Strong biceps can help stabilize your shoulders and protect them from injury. This can be especially important for athletes or those who engage in physically demanding activities.

It’s worth noting that having big biceps is not necessarily a measure of overall fitness or health. Other factors, such as cardiovascular endurance, flexibility, and body composition, are also important for optimal health and fitness.

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