If you have stubborn biceps that don’t seem to respond to any bicep workout that you do, then you need to watch this video. I’m going to show you how to build bigger biceps by establishing the neuromuscular control over the muscle that is lacking at the minute and is preventing you from seeing the development that is possible.
Some will think that the easiest way to add mass to their arms is with heavy biceps training. While that is normally a good stimulus for muscular overload it can be dramatically less effective if the mind muscle control is lacking.
A quick way to determine how connected you are to your biceps is to go through the three step contraction sequence shown. First, you want to put your elbow at your side and bend it to ninety degrees. The goal is not just to place your arm like this but to squeeze your biceps as hard as possible and see if you can elicit a discomfort from the contraction. You may not, and this is not that abnormal. In fact, many with good biceps development will not necessarily feel much discomfort here.
Next you want to move your elbow out in front of your body a bit more to get into a bit of shoulder flexion and then supinate the forearm. This will intensify the contraction on the biceps and should really make you start to feel almost a cramping in the muscle if you are squeezing hard enough. At this point, if you don’t get this sensation then you are definitely lacking some of the necessary mind muscle connection to get the most out of your biceps training.
The final step is to bring the arm up into a flexed position (as if you were asked to make a muscle for someone) and then try again. Here you should definitely feel the most intense contraction because you are placing the biceps in its most contracted and shortened state. In fact, if you have a good mind muscle connection then you likely won’t be able to hold the arm up here for long without feeling it start to cramp.
The solution is a simple 6 minute biceps workout routine that only requires you to do three exercises a few times per week. You start by performing dumbbell curls with your arms in the midrange position. Squeeze as hard as you can and move the dumbbells up and down just an inch for 45 seconds. Rest briefly and repeat once more and move onto the second exercise. Now you want to perform Dumbbbell Spider Curls. This mimics the position your arm was in on the second portion of the activation routine.
Here again, squeeze the biceps as hard as you can and move the dumbbell up and down just an inch or so for 45 seconds two times. Finally, perform the biceps flex curl for 45 seconds each set twice on each arm. This will total up to 6 minutes of working time and will help you to re-engage the biceps. This routine itself is not what is going to be building bigger biceps. It is the connection that is established that will allow you to get more results from your heavy biceps workout or specialization day that gets added in.
If you are looking for a complete program that shows you how to activate every muscle and get the most out of your workouts, head to http://athleanx.com and look for the ATHLEAN-X Training System. Learn how to train like an athlete and develop a ripped, muscular physique that is athletic and aesthetic.
For more videos on how to build bigger biceps and the most science based biceps workouts you can do, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
What’s up, guys?
Jeff Cavaliere, ATHLEANX.com.
If you’ve got smaller biceps, or lagging
biceps and you want to do something about
it, I’m going to show you today exactly
what to do.
Now, I know that it’s not just biceps.
A lot of us have multiple muscle groups that
are lagging and a little bit slow to grow.
So that means I’m going to cover all of
I’m going to make sure I do a whole series
on this, on how to get that lagging muscle
group growing, and to make sure you don’t
miss any of these, obviously you have to subscribe.
But do me a favor and also turn on that notification
bell so you can make sure you don’t miss
any of these videos in the series.
Let’s do this together, okay?
I’m going to make this an interactive video.
I want you to feel this right away and see
what the problem is, so you can become more
aware of how to fix it.
First thing I’m going to do, I want you
to take your arm right here and put it at
your side and squeeze.
Now I want you to flex your bicep as hard
as you possibly can.
Do you feel any discomfort here?
Just make note if you have any discomfort
in your bicep.
I could tell you that I actually have some
Now we can make it more intense.
Bring that arm out in front of your body a
little bit more, and then supinate the wrist.
Now, when I squeeze, you can see this thing
is almost ready to pop, right?
The fact is, you may not be feeling much.
I want you to actually feel a contraction
Where you really don’t want to hold this
that much more.
If you don’t feel it here, you’ve got
They’re worse if you don’t feel it here.
Some guys won’t feel it here.
If you don’t feel it here you’ve got problems.
We go to stage three and I bring it all the
way up as if I’m going to flex my arm up,
Again, I’m twisting, I’m supinating, and
I’m squeezing as hard as I possibly can.
This is very, very, very uncomfortable for
If this is not uncomfortable for you, to the
point where you have to stop because it’s
starting to cramp up; I’ve identified your
problem for you.
What it means is, you do not have a good mind-muscle
connection with that muscle.
You might have heard that term thrown around
before, and some guys have referred to in
PubMed studies ridiculously.
The fact is, it actually matters.
It matters a lot because if you can’t feel
the muscle contract, then what is the additional
work going to do?
Go back to a scenario where someone might
have told you “Do specialization work”.
Do an extra, bicep specialization day in your
What good is it?
You can do all the specialization work you
want and additional bicep curls, and concentration
curls or whatever.
If you don’t have a good connection with
the muscle, do you think it’s going to respond?
You would have been better off doing more
volume in the form of another pull day.
Maybe a lighter pull day where you can get
some side benefits for your back by doing
extra weighted chins, or underhand rows, right?
But not through additional specialization
because it’s not worth it.
But it doesn’t mean that specialization
wont work if you first develop that mind-muscle
So, here’s all you have to do.
Follow along with me here.
What you want to do is start, again, two or
three times a week, and I’m going to explain
why you can tolerate this kind of volume without
You’re going to grab a pair of dumbbells
and you’re going to put them, and mimic
that sequence once again.
You put them at your side here as if you’re
doing that mid portion of a curl.
What you want to do is squeeze as hard as
you can for 45 seconds, and go through a small,
little, pulsing contraction, up and down.
An inch up, and an inch down.
With the goal being to see if you can intensify
that contraction, to start to feel some discomfort
in there with the use of the weight.
Now, the weight doesn’t have to be heavy.
You can use very light weights here.
It’s just to put yourself in a position
to mimic the same action I had you go through
Now after that, you do that two times for
The next thing you do is, you want to get
into position, or an exercise that mimics
that secondary position, which is the arm
out in front of the body.
A little more supination.
We can do that with a spider curl position
that you see here.
The same thing applies here.
I’m going to get up into that position,
get to a contraction, have the forearm supinated,
squeeze as hard as I possibly can, hope to
feel more discomfort, and pulse a little bit
in that top position.
Up and down, up and down.
Just an inch up, and an inch down.
Again, the weights are secondary here.
They do not have to be that heavy.
You’re going for that connection between
your brain and that muscle.
In this case, the biceps.
Again, 45 seconds, twice.
Then finally, we’re going to go and grab
either a band, if you’re going to be training
at home, or a cable machine if you’re training
in the gym.
You want to mimic that same, last position,
which was basically that bicep flex position.
We’re going to do the cable curl, down to
a flexed position here.
When you have it there, you want to pulse.
Once again, up and inch and down an inch for
another 45 seconds per arm.
Now, if you do this whole thing it only comes
out to be six minutes of activation work.
I know I did a sore in six minutes series
Let’s call this the Size in Six Minutes.
Don’t be confused.
This is not a size building activity here.
We’re talking about isometrics and light
What this is, is the activation necessary
to unlock the size.
So, if you do go back to doing specialization
bicep work it actually might work now.
If you do decide to do more of a pull workout,
you’re not caring as much about aesthetics
as you are about function, at least the secondary
pull workout will now start to get more contribution
from the biceps.
Instead of letting the back dominate every
move you do.
Because you have more activation an awareness
between the mind and the muscle here in the
You do this as the gatekeeper to the size.
The key is this: you’re able to do it two
to three times per week additionally.
Number one, because it’s short.
Number two, you don’t have any eccentric
Number three, you’re not getting a whole
hell of a lot of metabolic buildup.
So, these methods that might cause some soreness
and prevent you from doing this are not in
This is literally a neuromuscular reeducation
activity that can be done more frequently.
The way you can retest is, from week to week,
do the contraction sequence and see if you
start getting sore.
Ideally, to the point where when you’re
even down here you’re feeling some contraction
soreness here as well.
Guys, if you’ve found this video helpful,
make sure you leave your comments and thumbs
If you’re looking for a step by step program
that puts real science – not just PubMed
studies, but real science – in everything
we do, it’s all available over at ATHLEANX.com.
Remember, like I said, you don’t want to
miss any of these in this series because I’m
going to try and help you with every, single
Regardless of which area is stubborn for you.
Turn on those notifications and subscribe
to the channel.
All right, guys.
I’ll be back here again in just a few days.