Build big arms and a complete physique in 6 weeks here
If you want to build bigger biceps peaks that stand at attention you have to do a few things. First, you must stop listening to anyone that tells you that this is solely due to your genetics. This can’t be further from the truth. If you want to get bigger biceps and more noticeable biceps peaks you need to train the long head of the biceps and change the way you do most of your bicep exercises. In this video, I’m going to show you the 5 best ways to build biceps peaks that stand at attention and get people to notice.
First, you have to make sure that you supinate your wrist fully when performing any biceps workout or exercises. The complete contraction offered by supinating your wrist allows you to generate a strength of muscle contraction that you are unable to do otherwise. With the long head of the biceps at a mechanically better advantage to do this, you will target this head even more by doing so.
Next, you want to be sure that you understand how your grip width will impact your biceps peaks. To start, you have to realize that the long head of the biceps is the one that is responsible for the height of your peak. This can be preferentially hit by keeping your grip narrow on barbell curls or any other biceps exercises. By narrowing your grip and holding your elbows close to the body you will be able to shift the focus to the outside of the biceps muscle more and therefore get more out of that long head.
Third thing you want to do when trying to build bigger biceps peaks is choose exercises that place the long head on stretch by positioning the arm behind the body. This happens very naturally with exercises like the incline dumbbell curl and the barbell drag curl. If you keep the arm behind the body at some point during the exercise, you will put the long head on stretch by virtue of the fact that it is the only head that crosses the shoulder joint.
Fourth, you can actually make the biceps muscle more prominent by training the muscle that lays beneath it; the brachialis. This muscle wraps around the humerus and is positioned underneath the two heads of the biceps. That said, it can be most visibly seen when looked at from behind as it situates between the triceps lateral head and the long head of the biceps. Build this muscle up and you will effectively push up the overlaying muscle group and get a fuller upper arm.
Finally, if you want to build big biceps peaks you have to try to minimize the contribution of the forearm to your biceps exercises. For instance, when you are doing barbell curls, the tendency is to cheat the weight up by allowing the wrist to curl as you lift the weight. This engages the muscles of the forearm and diminishes the work that the biceps are doing. Over time, this will lead to less strength in the biceps and less bicep peak and size overall.
For a complete program that puts the science back in strength and arm training, be sure to head to http://athleanx.com and get the 6 week Ultimate Arm workout program. Of course, you never ignore the rest of your body and neither does this workout plan. Hit your entire body while adding significant size to your arms using the latest in science based arm training.
For more biceps workouts and tips for getting bigger arms fast, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
What’s up, guys? Jeff Cavaliere, ATHLEANX.com.
Today I’m going to show you five ways to start
building up those bicep peaks of yours to
get them to stand at attention and we’re using
two muscle markers to get the job done. So
without further ado, let me start drawing
all over this damn arm to make it that much
easier for you to understand.
Okay, so as you can guess, the bicep is a
two headed muscle, with each head having a
different attachment here in the shoulder,
which allows us to hit it a little bit differently,
and in influence it a bit differently depending
upon the exercise we choose and the way we
do the exercises.
That being said, you have to see which one
is which. Right here we have a short head
and a long head. Now, the short head is going
to be the one that is closer to the inside
of our body – closer to our chest – and
the long head is going to be on the outside.
But we could actually get more specific than
that with the markers.
So you can see that right there, you can almost
see as light shading right along that line
right there. More importantly you can see
that as the bicep comes around the corner
it kind of comes up and then it starts to
go off in that direction. That little turn
is the bottom of the short head. So if we
go and take our marker, we can come around
this way, up under here, and of course it’s
going to go over our shoulder which we’ll
take a look at in a second.
Then right where it makes that turn, right
up in through here, it comes down, and then
it comes back down through here. So we’ve
got the short head of the bicep looking like
that. Now, what leaves the long head? The
rest of it. So if we take our other marker
here, we’ve got the long head coming up and
around this way and back, and then diving
down that way. So now, the important point
to make here is that the long head is actually
the one responsible for the peak.
The peak is happening right up here on top
of the bicep. The long head is the one responsible
for that peak. The medial head – or the
short head – is the one responsible more
for bicep width. You can see when my arm from
here is what is responsible for the width
of the bicep. That doesn’t mean we don’t
want to train both areas, but if we’re talking
about bicep peaks here, this is how we’re
going to go get it.
So taking a quick look beneath the surface
here and putting the science back in strength
as we like to do, you’ll see that the long
head bicep tendon actually crosses on the
further outside potion of the arm and it attaches
to the top of what we call the glenoid, or
the ball and socket joint. Right in here,
right in through the heart of the joint. Whereas
the short head of the bicep, more on the inside
portion of the arm attaches to what they call
the coracoid process, which is right there.
You can see quickly – something I’ll elaborate
more on a future video – the short head
of the biceps never really get in trouble
or cause much pain because it’s further out
of the joint, away from all the action. Whereas
the long head runs right up this groove and
it frays itself over and back, up and down
as you raise your arm and can tend to get
inflamed and often times be misdiagnosed as
something like a rotator cuff tear.
We can go over that more in the future, but
the point being is the locations here do have
different impacts on the exercises that you
do. That leads us perfectly to our first point.
That is, if you want to target the long head
more then you want to makes sure that your
grip is narrow and your elbows are close to
your body. So if you look at something like
this you’re going to see the area that you
can actually see is the area that you’re actually
It’s the way that it works here for the biceps.
When we take our grip wide and we take our
elbows away from our body the more area we
can see here is going to be the inside – short
head – that’s getting more o the attention.
So if you were going to try to build bigger
bicep peaks, if you’re doing an exercise like
a curl, watch as I grab here. A narrow grip.
You can feel that right away.
If you do a cross body curl, this way here,
you can see that you’re really focusing on
that elbow tight, narrowing positioning and
you can feel it immediately here and in the
outer head, or the long head of the bicep.
The next point actually relates to a mistake
that a lot of us make when we’re doing our
bicep training. It has a direct impact on
the strength of contraction, ultimately the
bicep peaks that you can get from your bicep
That is, you never want to have your wrists
participating too much in the bicep curl because
the more your wrist participates the more
your forearm is and the less your bicep is.
So one of the best ways you can actually help
to build your peak is to keep your wrists
bent backward throughout the exercise. We
like to call that a “Waiter’s Tray” position.
Watch, I’m doing a basic barbell curl again.
Now, the common way to do this is as we get
fatigued we try to curl too much with our
forearm trying to get some extra help.
That is, in fact, taking some of the good
work away from the biceps. What we want to
do is eliminate that; get the forearms out
of this. It’s not their job at the moment.
Keep them in this backward, waiter position
and you should immediately feel a much stronger
contraction at peak contraction on the curl.
This is something that can apply to every
single bicep exercise that you do, even this
bicep chin curl that I’m doing. You can notice
that I’m keeping my wrist in this slightly
extended position throughout, just to make
sure that the focus is never on the forearms,
but all on the biceps.
The third thing you want to do is make sure
that you’re fully supinating your wrists at
the top of every bicep exercise. Providing
that your mobility in your wrist allows you
to, you want to make sure you take advantage
of that because you’re not only going to get
a stronger contraction, but you’re going to
allow the long head to do the work for you.
It’s a better supinator of the wrist because
of its alignment and positioning than the
What you can do is, make sure no matter what
exercise you’re doing, you’re really squeezing
and supinating at the top. You can see as
I do that, if I just do a contraction to here
that’s how much I get. If I go a little bit
more and supinate a little bit more you can
see that the peak stands up even more. Again,
you do it here, this is a contraction. I continue,
I continue, I continue, I continue; I could
literally see it raise up further and further.
So you want to make sure that – if your
wrist mobility allows you to – don’t’
ever shy away from that really, really strong
contraction at the top by ensuring that you’re
fully supinated at the top. On the fourth
point here we actually have to look back at
that anatomy again. If you remember, that
long head tendon actually crosses the shoulder
joint. It ran over the shoulder joint which
means it has an action and involvement with
the shoulder that the short head does not.
So if we want to actually preferentially hit
the long head of the bicep, we want to find
exercise that will involve the shoulder and
place it into a bit more stretched position
so we can get a stronger contraction from
the long head. We can do that by placing our
shoulder here into extension back behind our
body. You can automatically see it again;
the tension that starts to happen here in
the long head.
So we can do this with – as you could probably
imagine – you could see here and incline
curl. Obviously the setup of this exercise
positions us perfectly for our arm to be back
behind our body. Something maybe not so obvious,
something like a drag curl. Drag curls are
great for hitting the long head. They’re great
for allowing us to reach that peak contraction,
they’re great for allowing us to keep the
wrists in that bent back position and again,
you can see with our arm’s positioned behind
our body, it hits this in a perfect way based
on the anatomy that we just discussed.
Alternatively if you wanted to hit the short
head, if you were trying to work on the beefiness
here in the bicep then you would want to do
the opposite. You would want to place the
arm into a position where your elbows are
out more in front of your body to minimize
the long head. You could do that, obviously,
with preacher curls. You could that with spider
curls. So you have options there, too. If
we’re talking about bicep peak then you want
to stick to the longhead adjustments that
I’ve already covered.
Finally, tip number five is one you’ve probably
actually heard many times before. I can tell
you, it’s actually not bro science. People
will tell you if you want to get your biceps
to stand up taller then you want to work your
brachialis because your brachialis, when built
and developed, will actually push up on your
bicep and make it more prominent. Yeah, it’s
actually true. I’m actually going to break
out a little bonus marker here to show you
why that is.
You can see that right above the tricep, if
this is a tricep right here, above the tricep
you have this space right in through here
which represents the brachialis. So inside
here, again, pushing up from the lateral side
you can see when this muscle is developed
we’re going to actually push up on the long
head a little bit more because it lays underneath
that muscle. Obviously, I’m showing it here
on the outside, but it lays underneath. So
how do we hit that? We hit that when our hands
and our wrists are in a neutral position.
So anytime we’re doing exercises like hammer
curls here you can see that would cause your
brachialis to be doing most of the work. It’s
primarily a bicep, or elbow flexor. It’s not
a supinator. Again, keeping it in neutral
position is the perfect way to target this
muscle. All right, so there you have it guys.
As you can see, arm training is not all about
just picking things up and putting them down.
There’s actually a little bit of a science
behind how you’re supposed to do it. Especially
if you want to get more from it. I actually
understand the science, guys.
I’ve actually put together a complete, six
week arm training program called Ultimate
Arms, but guess what? You guys know we train
athletes here. We don’t just do arms and
nothing else. There’s plenty of leg training,
shoulders, back, chest; everything you’re
supposed to hit, we hit in that program. I
designed it so we can preferentially make
sure that you’re going to add size to your
arms in just six weeks. That program is available
over at ATHLEANX.com.
In the meantime, if you’ve found this video
helpful leave your comments and thumbs up
below. Let me know – I know you like the
muscle marker – if you want me to break
it out in other ways just let me know below
and I’ll do my best to cover it, all right?
So I’ll be back here again in just a few days.