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Training both heads of the bicep
The biceps have two heads, a short (inner) and long (outer) head. No matter what biceps curl variation you use, the short and long head work together to accomplish the movement. You can't "isolate" one head. But it may be possible to put slightly more focus on one region of your biceps over the oth... -
Different muscle fibers of the bicep.
Before we get into the nitty gritty of training any muscle group, it’s always important to review the anatomy of the muscle group as well as any agonist muscle groups.
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The biceps, brachialis, and brachioradialis are the primary elbow flexors. The biceps are the only muscle that crosses... -
Rope Hammer Curls
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Rope Hammer Curl, Double Contraction – The brachialis (the muscle situated underneath the biceps) contributes to upper arm thickness more so than the biceps. Increasing its size is an easy way to make the arm bigger. The brachialis responds well to a slower tempo and isometrics holds,... -
Train Biceps daily for growth. Here is how.
Train Biceps Every Day for Fast Growth? – Yes, you can train biceps every day… if you’re smart about it. This works very well for people who have always struggled with biceps growth. Here’s how.
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Pick one biceps exercise, the one you feel the most. I like the preacher curl, but you might... -
Bicep Curl Variation 2
BICEP CURL VARIATIONS . 📚This series focuses on the biceps brachii and brachialis. The biceps (long and short head) work to bent at the elbow joint, rotate thumb outward at shoulder joint, and raise arm at shoulder joint in a front raise fashion. The brachialis is known as the “Work horse of th... -
Not happy with your biceps?
Not happy with your biceps? Drop the heavy loads for a while and do 100 reps of empty barbell curls.
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Most guys that struggle with biceps growth use really heavy weights and a lot of momentum to curl. Then they do reps in the low ranges and, ultimately, the biceps really don't end up doing... -
Eccentric Vs. Concentric Training
Eccentric Vs. Concentric training. Which Is Better?
How should you think about the benefits during lifting (concentric) and lowering (eccentric) of the weight during your workout?
Resistance training involves... -
ECcentric Actions - Control it!
t's common for people to only focus on bringing the weights up and forget to control the weight down. We have solid evidence showing this is not beneficial for muscle growth.
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A 2017 meta-analysis shows the eccentric (lowering down) part of a lift is at least as important as the concentric... -
What about those Carbs?
🔹In our entire body we have only have about 2,000 calories worth of carbs stored. About 400 calories or 100 grams of that is in our liver as glycogen. The other 1600 are spread across all the muscles in our body (400 grams).
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⬇️It’s important to know that only the muscles... -
Train Biceps to real Growth.
Did you know that different parts of a muscle are controlled by different nerves? The biceps has a long and a short head. Nerve cells connected to the long head's outer (lateral) part are activated during elbow flexion, while nerve cells connected to the inner (medial) part are activated by turning... -
3 weeks in my honest review.
Started MC IGF-1 LR3 3 weeks ago with my Test + Deca cycle at the same time, so the Deca - Test probably have not really hit yet... Week 1 - 40 mcg pre workout sub Q, First time doing chest I noticed an unusual pump from just flat bench which I NEVER get a pump from so this shit does work even S... -
IGF IM pain normal?
Been injecting for the first time in my biceps and holy fuck this shit hurts feels like I tore every fiber in my biceps without working them at all lol .... debating sticking with SUB-Q because of this... any input is great -
Change things up to make Gains
by Matt Weik
For many people, this article will be a “duh” feature. However, I think we all fall into a routine at the gym and some people forget about different workout techniques to help stimulate the muscle and promote new muscle growth. Many people get stuck doing three... -
Brachialis training is important for Arm Size.
How important is the brachialis and arm growth?
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🔹Very important! The brachialis sits between the biceps and triceps, but it also pushes the biceps upward. Therefore, you need to train it if you want huge biceps peaks!💪🏼
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💥The way you can specifically train the brachialis... -
So you want to build Big Arms?
This is a great exercise to improve the size of your biceps, yet it's rarely used, mostly because it doesn't allow for a lot of weight to be lifted and some egos just can't deal with that. Also, this exercise requires perfect form and control – things the average gym-bro doesn't have.
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