"BICEPS DON'T GROW ON TREES"
Got a lot of questions related to my personal approach to biceps training(although I personally consider my biceps puny) so it's in order to lay it out for you! 💪Biceps gains tips: ➡Personally I believe most important factor in your biceps development is HEAVY COMPOUND PULLING MOVEMENTS(rows, pull ups, chin ups...). I particularly prefer chin ups(supination/biceps dominant) and I believe there is no exercise that can match it when it comes to overall biceps development.
Concentrate on getting progressively stronger in pulling compounds and your biceps will thank you! ➡Second important factor is hitting "BRACHIALIS"(muscle placed beneath your biceps). Most people neglect it without realizing that when fully developed, brachialis can help you really add size to your upper arms and also it'll make your arms appear wider and thicker. Hammer curls and reverse curls are the winners when it comes to hitting brachialis. ➡Third and probably most important factor since it's universal law of muscle gain is CALORIC SURPLUS. If you want those biceps to grow you simply have to eat and eat a lot. Giving necessary nutrients and calories to your muscles is essential and if you're serious about building muscles in general this is the ultimate law and rule. ➡Fourth rule is my personal advice! KEEP IT SIMPLE! People often use million different variations and exercises which is completely unnecessary and even counterproductive. Stick to the basics and concentrate on progressive overload. Try to get just a lil' bit stronger each training session(or at least each week) and keep your routine simple with concentration on most effective basic exercises(for biceps that would be: chin ups, pull ups, barbell, dumbbell curls, hammer curls...) 👉By following only these 4 simple rules I believe you can really add some size to your biceps. The key word like always is CONSISTENCY!👈 Wish you all amazing weekend! 👉Check out my stories for daily training routines👈
#fitnessmotivation #biceps #flexing #vascularity #gains #motivation #armday