Why Your Biceps Aren’t Growing

You are not alone in asking this question.

Have you ever wondered why your biceps aren’t growing? You’re not alone. You can find out some answers to why your biceps aren’t growing and get closer to your fitness goals.

You don’t know why your biceps aren’t growing, but perhaps Jeff Cavaliere does. He was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.

Cavaliere himself says that he had problems growing his biceps and found out how to change that. He shared his tips in one of his videos.

According to him, there are 2 big problems of why your biceps aren’t growing: training frequency and the lack of variation of bicep training techniques.

The main function of the bicep is to flex your elbows. “Any time you are bending your elbow in any exercise you do, on your pull day, any back exercise, chin-ups, rows, inverted rows, one-armed rows. Anything you’re doing, you’re working your biceps,” Cavaliere explains.

why aren't your biceps growingSource: Photo courtesy of CrossFit Inc.

Most people understand that to grow bigger muscles you need to overload your muscles, but with biceps that can be tricky. Cavaliere explains: “Ask yourself the last time you actually increase the amount of weight you’ve used on dumbbell curls. And if you have, how much have you really increased?”

Find out why your biceps aren’t growing by watching his video below.

Why Your Biceps Aren’t Growing

Jeff Cavaliere’s Tips for Growing Your Biceps

“Too much volume here and too many times hitting them in a week is going to be too much.” What you have to do is vary how you are doing your curls.

Jeff Cavaliere talks about sliced reps by lowering the dumbbells in different movements and ranges. This increases the number of contractions, the time under tension and you are still getting the full range of motion through the course of the ladder.

Cavaliere also explains how to increase intensity. Do an exercise to failure in about 5-6 rep range, then rest-pause for 10 seconds without putting the barbell down. After than 10 second pause, you can crank out another 3 reps. Rest again and then go for another few reps. Rest and repeat, until you go to two reps, and ultimately to just one rep after pause-rest.

Read More: How To Do the Perfect Shoulder Workout

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