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How To Grow Size Of Biceps?

Fitnessmenz Oct 11, 2019
Today I will tell you "How To Grow Size Of Biceps?". First, I will tell you about the muscle of biceps. Biceps have two muscles called brachii and brachialis. brachii, which is our main muscles, has two main muscles long head and short head.
In this picture, the red muscle you see on the outside is the long head of bicep brachii, and the green muscle seen inside is the short head of bicep brachii.

Here is the second muscle brachialis; it is a tiny muscle. It’s the outer part of biceps.
The brachialis is a weakness of everyone because they don’t train brachialis muscle, they don’t know how to train it and how to define this muscle. If you see a lot of people have big size of arms, but their brachialis muscle is weak. They don’t have a definition outside the biceps, which is very important.
So let me tell you first about the brachii long head of the bicep.

How To Train Brachii Long Head?

When you do a barbell curl, dumbbell curl, then your bicep has long head train, and when your hand is inward, then you are training brachialis muscle.
And after that, if your hand goes outside, then you are focusing on inside muscle. So there are three different angles to train bicep. In the “twenty-one” exercise, we are training three different ranges. First is the “bottom half range” in this range; our arms are straight. We will do only half repetition; it’s called the bottom half range.
After that, we will do the next seven reps with the second range is “top half range” in this range; don’t move your elbows. After that third range is “full-range” … down and squeeze up contract your biceps at the top and stretch at the bottom means “full range of motion.” If you are moving bicep as well as elbows, then it’s a partial range.
Your biceps will not grow properly.
You need to understand if you want to develop a long head of brachii. Look at the length of the bicep! You have to go all the way down and squeeze up for the better size !!! For the size of a bicep, if you want to build it, you have to squeeze up! Do not do this if you move the elbows and squeeze the bicep.
There is the wrong way to squeeze your biceps; it’s awful!!

Exercise To Train Biceps Properly.

Check out the video first. It’s biceps 21’s with the straight bar. Will train this exercise in 3 ranges; bottom half, top half, and the full range of motion. You have seen that we did biceps 21 with the straight bar.
You also have seen the three ranges; bottom half, top half, and full range make sure you focus, and mind connection should be with the muscle !! This is one of the best exercise. It’s the best way to force your muscles to grow!

If you want to focus on brachialis, then for that, you use a close hand grip instead of a long handgrip in the “twenty-one” exercise.
Close hand a lot of tension on the outer part of biceps, which is brachialis. “twenty-one” exercise from the long handgrip is applied when the brachii muscle is to train, and the exercise from the close handgrip is when the brachialis muscle is to train.

Use the weight which you can control it with good form.
If your form is not right, can’t control the weight, and just moving the weights, then your muscles won’t grow. you have to lock your entire body so that way your biceps only work! Other muscles shouldn’t support during the workout.
When other muscle comes and supports the primary muscle, then it overtakes the main muscle and growth of primary muscle will be less. There is a really bad way to train a muscle, make sure your form should be right, and use that weight which you can handle properly. alright guys try this exercise and let me know how you think.