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This is Why Your Biceps aren’t Growing

Optimise your growth.

Learn why your biceps aren’t growing with these tips from Jeff at Athlean X.

Why Your Biceps aren’t Growing

“Have you ever felt that no matter how hard you trained your biceps they just won’t grow.  In this video, I’m going to show you the two biggest reasons why I believe your bicep size is not what you want it to be.  Between the number of times that you are knowingly and unknowingly training them to the more important concept of hitting them with fewer exercises but more techniques.”

“First, we should talk about the amount of times per week that you are training your biceps.  Many people think that more is better however that is not the case, especially in the instance of such a small muscle group.  The use of direct biceps training is effective in building bigger arms but you must still include all of the accessory work they get through exercises that bend the elbow (a key function of the biceps).”

Why Your Biceps aren’t Growing

“When you think about all of the back exercises that bend the elbow like barbell rows, pulldowns, pullups, chinups, one armed rows, etc you quickly realize how much extra work that arms are getting even on non bicep days.  That doesn’t mean that the volume isn’t still accruing and becoming something that you must consider in your overall ability to recover.”

Why Your Biceps aren't GrowingSource: FitNish Media / Unsplash

“If you are performing a push, pull, legs training split at the moment and performing each of these two times per week then any direct biceps training is going to also wind up adding significant volume to your biceps.  The mistake is often to continue to add more and more when you are trying to force a change in muscle size.  The right thing to do is to first step back and take away volume and frequency and monitor how your body responds.”

Why Your Biceps aren’t Growing

“Most often, as a natural lifter you will find that dropping this back is exactly what your body needs in order to be able to grow and resume your gains.  That said, one of the other big keys to getting bigger biceps (or any other muscle for that matter) is progressive overload.  Now this most often comes in the form of adding weight to the exercises that you are doing.  Some will also attempt to simply add new exercises as a form of stimulus overload that keeps the gains coming.”

Why Your Biceps aren’t Growing

“In the case of the biceps however, the variety of bicep exercises is extremely limited due to the nature of the elbow joint.  Given that this is a hinge joint that functions primarily to flex and extend the elbow, the different variations of bicep exercises often look the same; they are all some form of a curl.  Whether it be preacher curls, concentration curls, barbell curls or seated incline dumbbell curls, they are all just bending the elbow.”

“This is why switching exercises is often not enough of a stimulus to promote new growth.  It is here that the switching in of techniques is far more effective.  I demonstrate three in particular for you in this video.  I show you the In10sity technique for using heavier weights on your curls and getting more high intensity reps completed in a workout.  The sliced reps technique for getting more time under tension and peak contraction.  And finally, the arc variation technique that allows you to train to and through failure by manipulating the moment arm of the biceps as you fatigue.”

Video – Why Your Biceps aren’t Growing

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