Two exercises might not seem like much, but by the time you finish 7 sets of EXERCISE 1, you will quickly realize why! Workouts do not need to be complicated to be effective! Now get those gains and comment below which muscle group you would like to see next!
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In today’s article we’re going to talk about the only two exercises you need to build big biceps. If you’ve missed any of the other videos in this series where we’ve talked about the only two exercises you need to build a big chest, build a big back or build big triceps, I’ll link to that playlist HERE.
For those of you who have already downloaded my app MUSCULARSTRENGTH, you can actually go to the ARTICLES section and type in ‘Only Two’ in the search bar and the articles for the videos in this series should pop up so that you can read the article OR watch the video, all in one place! In fact those of you reading this might already be using the app, but if you’re not, make sure you go and download it now!
Biceps Functions
Before we jump into the exercises, let’s talk about the function of the biceps. You have elbow flexion, which everyone should know. You then have forearm supination, where you turn your forearm in so that your palm is facing you and lastly you have shoulder flexion. The reason why you need to know the functions is because if you want to activate the biceps properly, you have to make sure that you’re using them as intended for what they’re supposed to do.
Is Direct Biceps Training Necessary?
Now I know there are going to be some of you saying that you don’t need direct biceps training for them to grow and all I have to say is this: Not every single person in the world, or even most people that I see walking around on a daily basis (whether they’re in shape or not) are blessed with amazing biceps genetics where the biceps bellies are twice as thick as mine. I, for example, have pretty good biceps, but from the front, they don’t look too impressive. I have to basically walk around flexing if I want to show off how big my biceps are and it’s just the way they are. It’s not because they don’t get trained and it’s not because my workouts are terrible, it’s just that genetics are different for everybody.
The only reason why I bring that up is that if you’re like me and you don’t have huge biceps bellies, you do have to do some direct biceps work on top of your back training, plain and simple. It’s not rocket science. Now it’s time to apply your knowledge of those functions of the biceps to the next two exercises so you can maximize your training and start to see some serious growth and improvement. You’re also going to take advantage of overloading, working through the negative and then focusing on a huge stretch and flex in order to maximize your biceps training as well.
Exercise #1: Barbell Biceps Curl (6 – 7 Sets: 8 – 10 Reps)
The reason why you’re doing a barbell biceps curl rather than with dumbbells is because I want to make sure you’re taking advantage of the functions of the biceps, one of them being forearm supination. The barbell is going to keep you in constant supination throughout the entire range of motion, allowing you to maintain more activation on those biceps. You’ll also be able to overload with more weight per repetition using a barbell as well. For this exercise, only take a 60 – 90 second rest in-between each set.
However, that doesn’t mean I want you throwing the weight around with sloppy form, because you still need to be in control. But as you’re doing those 8 – 10 repetitions, let’s say you get to rep 7 or 8 and you want to finish off 10, but your biceps are tired and completely toasted. You can then take advantage of my Cheat & Recover technique to get those last few reps. You basically skip the concentric portion of the movement and focus on a heavy negative. Techniques like Cheat & Recover need to be in your workout arsenal so that you know when to apply them and how to apply them safely.
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26 comments
Two exercises might not seem like much, but by the time you finish 7 sets of EXERCISE 1, you will quickly realize why! Workouts do not need to be complicated to be effective! Now get those gains and comment below which muscle group you would like to see next!
PLAYLIST: https://www.youtube.com/playlist?list=PLacPhVACI3MNwnK_jgsIDcriPGpSOSWwJ
APP DOWNLOAD: https://play.google.com/store/apps/details?id=com.muscularstrength.app
Did y’all see Jeff’s video on biceps? He lowkey called out scott
I know I wouldn't be able to overload as much, but do you think a dumbbell variation would work for a new lifter instead of a barbell? I only have access to a smith machine, and I have also noticed that my right side tents to greatly overcompensate for my left side.
thanks bro..
Hello Scott.Can I replace the barbell curl with weighted chin ups?
I've almost got everything, average biceps for a 14 year old, a actual good looking neckline, I'm pretty slim. All I need now is my abs to show and a little more mass would be nice too. Any tips anybody?
Bro your are the best trainer in the hole world
i did 60 curls in 5 minutes. wrist cramps are a bit of an under statement
Ok-well I tried your two exercise Bicep workout and man-that was a great pump and a lot of work! My arms felt like jello after and I was shocked at the incline curl response. So THANK YOU! You made it simple (but not easy) to feel the biceps workout and not have to do 24 sets of bicep work
i am used to train mainly in superset of 2 or 3 exercises together and i would like an opinion: can i do bicep curl, then a tricep exercise, then a leg exercise (for example, single leg split squat with dumbells) in a superset (30 sec rest after each exercise)? so i avoid those long rests for the leg and i end up a full training in 45 minutes
I'm a new sub your cool thanks for the advice ! I just went back to the gym last night for the first time in 7 years it feels great to get strong! Have a great day 🙂
Yoo I been doing pull ups push ups lifting weights for biceps for like 3 days and it feels weaker
💪❤️💪
Damn and I was doing like 7 bicep workouts lol
Is there any alternate exercise of incline dumbbell curls?
Oh possibly a killer this one, I like it 👌
Great video. My triceps are defined but my biceps are sad! Thanks for the video!
How many days per week should I work biceps?
Baaaahbeel baaaiiicepp curl🔥
Bro my biceps size 138nches.How to grow that?
I gottAH try me that incline Dumbbell curl. If you say that it will help build muscle, then it is true. I trust you because your videos make sense and also give me results!
Now I'm already doing the BAAAAHBELL curl and I can FEEL DA BURN when I do it! Also, my biceps are growing a millimeter at a time so there's that too!
Nice video! Appreciate it!
Overhand barbell curls and close-grip bent bars for the brachialis (outer portion of the upper arm) increases the width of the arm from the front. Not part of the bicep but it adjoins and compliments it, and it doesn't take long to see the bulge. Also works the top of the forearm nicely.
The bahbel 🤣
The sham wow guy
Is there any benefit to doing a Barbell Biceps Curl sitting at a bench where the pivot point of your elbows is raised rather than by your side? Somehow I hurt my back while doing a standing barbell biceps curl and now I'm a little nervous to go back and do them again. When sitting down I noticed my posture and breathing is a little more controlled so it's easier to avoid hurting my back like I did.
Hey Scott, still useful 3 years later, thanks !