Any unique tips for growing a larger bicep?

Question

Bryan Meyer · Answer

So the question is, any unique tips for growing a larger bicep? Well, for me, I have such big biceps already that I don't really need to work them. Just kidding. Is obviously to prioritize that. So obviously, if you're younger, you can train at larger volume and a little bit more frequency, but also just micro dosing them. So even if it's a leg day or whatnot, to do one or two, three, one or two, three, four sets of elbow flexion type exercises. You can sneak those in and it doesn't have to be the priority of the workout. The other thing is to work them in different ranges. So work them in a very lengthened position and get them strong in that. And then as you fatigue, you can make the weight lighter or make the exercise easier as you fatigue. And just remember at the very end of elbow flexion, there's little to no torque moment arm on the elbow flexors. So sometimes just working them where they're the strongest also in that 90 degree angle will help. And also doing compound movements, not just the elbow flexion type exercises, the pull-ups, the rows, even though rows can be more or should be more of a lat type exercise, but to superset those. So you could do the large compound movements, for example, do pull-ups and then superset those with some elbow flexion curling type exercises. So hopefully that helps and gives you a little bit of a variety on things that you can do and choose for your workouts.

Paul Edmondson · Answer

Any unique tips for growing a larger bicep? Yeah, a few. So firstly, training volume. Make sure that between 12 to 20 sets per week for each working muscle is your optimal training volume to stimulate protein synthesis. So try to get towards that upper end of that limit to maximize your training volume. Number two, think about your loading and repetition schemes and keeping them varied. Going down as low as three reps to failure, going as high as 30 reps to failure. But the key thing with those variations in reps and load schemes is each set is trained to maximal stimulating intensity. Because when you stimulate high amounts of work, you optimize mechanical tension, which is the trigger for protein synthesis. So work hard and vary your repetition and loading schemes. Number three, think about hitting your bicep with different movements, different vectors, and different angles. So take a bicep curl, for example. Don't just think up and down full range of motion. Think about dividing the muscle up into constituent ranges, short, middle, and long ranges, and doing some repetitions in the short, the middle, and the long range like matrix sets do, but hitting the bicep from different angles. Because the bicep isn't one thing, it's thousands of things, and all those fibers run at different angles. If you stimulate those different fibers at different angles, you're gonna get an accumulation of overall growth to a higher degree. And lastly, what I would say is, even though you're focused on biceps, the saying is deadlifts and squats build bigger biceps, because it's all about recruitments and stimulation of hormones. You can't localize a hormone. Compound lifts, big lifts, are gonna stimulate anabolic processes, which stimulate mechanical tension, which stimulates growth.

Lalo Vera · Answer

All right, so you have to figure out how much bicep training are you doing per week. If it's not growing, then you are finding your maintenance level, right? You kind of just see it at this point or measure it with measuring tape. Try to see like, all right, I got, you know, whatever amount of inches of arm measurement. And then you're going to add volume. So you can add an extra set to what you're doing. You can add extra days of bicep training, but some people's bicep take longer to grow. It depends also on the behavior of your muscle, how sensitive it is to actual hypertrophy, all that stuff. So just by the simple subjective feeling of, I look at it, it's not there, objectively measure it. You try to find your maintenance volume and then you start adding volume to that. Like I said, per week or per day or per set, whatever. Start adding more volume along and you'll see when it starts to grow. But eventually it's going to be up to the progression of volume. So the stimulus has to be repeated over and over and the stimulus has to be towards maximum fatigue with a good amount of weight. So that's hypertrophy.

John Grace · Answer

So, these tips won't be very unique, but they will and they should work. So tips for growing larger bicep. So I think there's a couple of things. First you need the frequency of the stimulus to the bicep. So I would say you need to train your biceps two, three times a week, okay, and with enough volume. So more recent research is looking at volume as the main commonality of hypertrophy. So you probably need somewhere in the realm of 15 to 20 pretty decent sets to have the biceps grow. Now this can be direct or indirect, right? So if you look at something like a chin-up or a pull-up, your biceps will be involved somewhat directly, but fairly indirectly. So you can look at those as good sets for the bicep, but also if you do some direct work like bicep curls in any fashion, you're going to be able to see more hypertrophy and some results there as well. So it needs to be frequent enough with enough volume and you do need to lift heavy enough. So you need to have some sort of tension or appropriate tension on the bicep to elicit that response to grow as well. So frequency, intensity, and volume, and if you do those enough, you should be on your way.

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"Any unique tips for growing a larger bicep?"