How to Get Bigger Biceps-The Educated Trainer's Part 3 | Fitness One in Kernersville, NC

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How to Get Bigger Biceps-The Educated Trainer’s Part 3

So, in your epic fitness quest, you want to grow bigger biceps? Well, Kernersville area, you can do just that and here is the info to give you the edge to do it. There are a lot of misconceptions about how to grow muscle and the finer details there in; however, I, and the rest of your fitness family at Fitness One, want to explain to you and show you that you do not need to struggle through difficult processes, guess work, magical routines, or expensive supplementation to achieve the arms that you want. Here are 4 simple ways that you can do just that. As always, if you would like help with a fitness plan or program, we are always here! You can contact us here. 

  1. Curl on an Incline

Implementing curls from an incline bench position is a fantastic way to change the angle on your bicep and start the growth process. The front of the upper arm owes its bulge to the brachii of the bicep, which is composed of two separate sections: the long head and the short head. By leaning back on the on the bench, you effectively target those to heads by stretching your bicep to its maximum length while it is in the rested position hanging down towards the floor gripping the weight.

  1. Switch Up Your Grip

Underneath your biceps brachii is a muscle called the brachialis. Even though it’s located deep in the upper arm, it can still play an indirect role in the appearance of your biceps. The larger your brachialis, the larger your biceps look because it’s being pushed further out. Reverse curls are the best way to hit your brachialis. Implementing an overhand grip during a curl shortens the biceps brachii so they’re unable to carry out as much force. As a result, your brachialis has to take over and perform the majority of the work.

  1. Isometrics

Ever notice how big gymnasts’ biceps are? They can thank the hours they spend holding difficult positions on the Olympic rings for their pumped up guns. Biceps respond extremely well to high-tension, isometric contractions. Pausing or holding a weight so the length of your biceps don’t change, you target your type IIb muscle fibers, which are the ones with the most growth potential.

You can implement this technique by performing slow 10 count reps. From the standing position (or any variation there in) you will slowing contract the muscle in one direction, up or down, for the duration of 10 seconds. Doing this is will allow you to garner the amazing muscle growth potetial of isometrics while also maintaining functional use of the muscle overall. The reps of the curls is less significant than what you are actually doing with the curls; therefore, rather than a set rep count, you will be working for time. Assessing the proper amount of time and with a conversation with the expert opinion of fitness expert Dr. Doug McGuff, the optimal time to be conducive maximum growth is a work time of 90 seconds total. The goal is to attain 90 seconds of slow reps with whatever weight you are currently lifting before you move on to heavier weight and start the process over.

  1. The mistake of wrist curls

Time and time again anywhere from bodybuilders the average gym goer complains that they get a better forearm than bicep pump from curls. More often than not, this is because the curls being performed are initiated  with the forearm flexors, rather than the biceps, by curling the wrists back. When performing curls, no matter the type, make sure to keep the wrists in line with the forearms throughout the entire set.

And there you have it, 4 simple ways to grow your arms the next time you embark on an arm growing crusade session. These tips are really just small snapshot into what you are able to do when it comes to growing your biceps and getting your fitness goals on point. Experiment and find what works best for you, or, if you live in the Kernesville area, come see us at Fitness One Training Systems! We would be happy to talk with you about where you are at and coming alongside you as you explore and work at fitness to improve your life.


Ethan Wall


Ethan is a Certified Personal Trainer at Fitness One in Kernersville NC and his passion is to help people improve their lives through proper fitness training. He can be reached at 336-655-4558.