Bicep Hypertrophy Tips

Biceps are one of the smallest muscle groups in our bodies unlike most people think biceps are not one spherical shaped muscle it is actually made of three main parts or as we in the body building community call them 'heads' which are the long head of the bicep, the short head and the brachiallis.

In order to maximize your bicep growth you need to train all three heads of the biceps.

What are the best Bicep Hypertrophy Tips?

Here are the best Bicep Hypertrophy trainning ideas to consider

For training the long head or the outer head we have:

• Close grip ez bar curls
• Hammer curls (which also activates brachiallis)
• Incline bicep curls
• Chin ups
• Drag curls
• Preacher curls (bench needed)

For training the short head or the inner head we have:

• Wide grip ez bar curls
• Spider curls (bench needed)
• Zottoman curls
• Concentration curls

For training the brachiallis which is a small muscle on the outer side of the biceps we have:

• Reverse grip ez bar curls
• Reverse dumbell curls
• Hammer curls
• Cross body hammer curls

Keep in mind that most of these exercises activate all three heads, the point is which exercise activates which head the most.

When training biceps you should mostly focus on form and technique more than focusing on the weight, your muscles can not really read the number on your plates but it feels the pressure you put on it.

If your aim is bicep growth and hypertrophy, choose moderate weights generally (as it differs from one exercise to another) and focus on your technique and form.

Simply one of the most popular mistakes beginners make is focusing too much on lifting as heavy as possible, which leads to increased momentum and overly activating other muscle groups such as your shoulders specifically front and side delts, where they should focus more on how to get as much growth to the muscle fibers from each single rep or curl they perform.

Another huge mistake some individuals do is over-training and yes over-training is a thing, it is not a myth unless you’re on anabolic steroids that fastens the recovery of your muscles.

Biceps, as I mentioned before is a small muscle group that takes between 24 to 48 even 72 hours depending on the training session intensity so it is safer to train them from 2 to 3 non-consecutive times a week unless you’re a beginner you should probably train them 1 to 2 times a week as it will be harder for your muscles to recover.

On the contrary leaving your beloved plants with minimal amounts of water will kill them too, so also avoid under-training if you’re a beginner its totally understandable but if you’re more of an advanced individual aim for no more than 2 bicep sessions per week.

If you want to fill those sleeves in your shirts you need to work for these biceps.. but not for too long , short 20 to 40 minute bursts of high intensity interval training or as we call it (HIIT) is the elite way to grow your biceps as fast as possible as they target your larger muscle fibers.

And by high intensity training I mean shortening the breaks between each set, training to failure or close to failure which is the point where you are not able to lift the weight and do another rep anymore, and of course focusing on your form as I mentioned earlier and trying to take full advantage of every single rep you perform.

Probably yes, depends on whats the definition of eat big too, in order to grow any muscle group in general including your biceps or your arms you need to increase your protein intake to at least 1gm/lbs

So for example you weigh 150 pounds you need to consume at least 150 grams of proteins a day, make sure to use a variation of protein sources because simply meat in general doesn’t contain all the essential amino acids found in the vegetarian protein sources and vice versa.

So here is a small list of high-protein food and its protein amounts:

• Chicken breasts 31 gm of lean protein per 100gm
• Lean beef 26 gm of lean protein per 100gm
• Salmon 20 gm of lean protein per 100gm
• Beans 21 gm of lean protein per 100gm
• Eggs 6.3 gm of lean protein per average sized egg (50gm)
• Greek yogurt 20 gm of protein per serving(200gm)
• Fish generally 30.5 gm of lean protein per 124gm
• Turkey breast 25.6 gm of lean protein per 85gm
• Lentils 9 gm of lean protein per 100gm

And the list goes on, by now you should conclude that wether youre on a budget or not you can maintain your protein intake.

Important note: If your goal is to grow your arms in general and get that 19 inch sleeve-ripper you need to focus most on your triceps.

As they are 70% of your arms total muscle mass, the ratio triceps : biceps is 3 : 1, and most importantly, be patient about it.

Arms in general are one of the hardest growing muscles, well not like calves but they need to be given some time especially if you’re not a beginner.