If you want to know how to get big biceps and bigger arms in general, then you better stop looking for shortcuts and start looking for ways to work harder. In this video, I show you a fast way to start adding serious size to your biceps but it is not going to be easy. In fact, while the technique can be implemented as soon as your next set of your biceps workout, you will need to bring your intensity.
The single best training tip I can give you to build bigger biceps is to start focusing on the negative of every rep of curls you perform. Now, it’s easy to simply say this but it is a whole other thing to actually do it. The reason why people forget to do this is because it is frankly uncomfortable if you do it correctly.
The negative portion of a curl is the part where you lower the bar back down from the top of the biceps curl to your thighs. Most lifters allow the weight to drop much too quickly here. This is a huge mistake. Instead, if you were to focus your effort on only one part of the lift and had to choose to do it on either the lift or the descent, you would want to do it on the lowering.
The key is to slow it down and fight it with a strong eccentric contraction of the biceps. Ideally it will take you a full 3 to 4 seconds to lower the barbell back to your thighs. This is often ignored for one very good reason that we don’t even realize until we stop to think about it. This is that there are no repercussions when performing pulling movements to remind you to not forget about the negative.
For instance, if you think about the lowering of the bar during a bench press you would see that simply allowing the bar to crash to your chest without a controlled eccentric contraction would likely not be very comfortable! The same can be said about going into the descent during a squat. Simply dropping here would likely take both you and the bar to the floor, with you under it!
On pulling movements like the barbell curl and the lat pulldown however the fear factor is gone. Allow the weights to drop too fast and they simply just either drop to your thighs or the stack just returns to its resting position. So, you will mentally have to amp up your focus and resist the eccentric if you want to get bigger biceps by doing the same exercises.
This is just one of the tips that has helped me to develop the arms that I have, and it is one of my absolute best tips I can ever give you. That said, there are many more just like this that I have built into my Ultimate Arms program at http://athleanx.com in just one six week program. Train your entire body like an athlete while placing extra focus on your slow to grow biceps and arms and see how much faster you can see arm results.
For more videos on how to get big arms much faster as well as the best workouts and exercises for building bigger biceps at home or in the gym, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
What’s up, guys?
Jeff Cavaliere, ATHLEANX.com.
So today I truly have the number one tip for
building bigger biceps.
It’s actually one that we’ve covered a long
time ago on this channel, but this channel
has grown a lot, of late and there are a lot
of new subscribers who haven’t seen some of
the earlier videos that I’ve put out.
I think it’s for one very good reason.
As you’ll see again today, there’s no bullshit
I’m not giving you shortcuts and all that
I’m giving you things that are going to require
work, but they’re going to work when you do
put in the work.
For this, what we have to do here to build
bigger biceps overall, the number one tip
you can never forget from anybody is to overload
Start paying attention to the eccentric overload
and lowering down slowly.
It’s the number one thing you have to do because
it’s where all the damage is done that allows
your arms to build back bigger and stronger.
It’s one of the things I started as a young
One of the first things I started to do was
just try to control here, the eccentric all
the way down.
Up, and then control all the way down.
I don’t just take this weight and let it
That’s not what we want to do and that’s what
a lot of us do.
Here’s the reason why we do it: because on
pull exercises, like a bicep curl, or even
a lat pull down, there’s no repercussions
for not controlling the eccentric, right?
If we’re doing a lat pulldown it just goes
If we’re doing this it goes right down safely
to my thighs.
If we try to pull the same crap with a bench
press – we just let it come down – it’s
going to come right on our chest.
You do the same thing when you’re squatting
– “Oh, I’m just going to get nice and lazy
on the eccentric” – straight down, you’re
going to go down with the bar.
Here, you have to add in your own fear factor.
Realize that, okay, there’s no built in danger
to the exercise, but I can go and slowly lower
and fight it, fight it, fight it and it’s
going to have that effect.
Now, you always want to take a weight that
you can control, but once you’re in control
of the weight, even if you have that little,
initial cheat that I always sort of advocate;
you fight it all the way down.
And then you fight it all the way down.
And then fight it all the way down.
Now, one last point here that’s important.
People will sort of point towards the bicep
“Isn’t this going to tear your bicep tendon?”
It’s actually quite the opposite, guys.
What happens is, there’s a lot of people that
will tear a bicep tendon on, say, a dead lift.
The reason why is they are exposed to high
eccentric overload here on the dead lift as
they’re trying to control all that weight
and they’re improperly conditioned to handle
that eccentric overload because they don’t
incorporate it into their overall, regular
So if you actually started to pay attention
and train with the eccentric component – top
of your mind – you’re actually going to
condition your biceps to become a lot more
resilient to that kind of crap ever happening
when you carry over to other exercises.
So it’s important for many, many reasons.
Not just for growth in size, but also for
building up the resiliency of your muscles
to not have to really deal with that problem
down the road.
Guys, again, putting the science back in strength
Again, no BS.
I hope this is why you subscribe to this channel,
and if you haven’t already, make sure you
I’m going to continue to try to bring you
the best tips I absolutely have and cover
them for all the guys that maybe even miss
some in the months and years prior.
All right, guys.
If you’re looking for a complete training
system that does all this for you and lays
it out step by step, that’s over at ATHLEANX.com.
In the meantime, I hope you’ve found this
I’ll be back here again in just a few days.