![]() This typically would be frowned upon-and you shouldn’t only use cheat curls to train your biceps-but the added weight you can handle by fudging on form increases overload. He implements 'cheat' curls, using a bit of momentum from his lower body. White is a fan of this staple movement because it forces the palms to be in a supinated position, which he cites as an optimal position to help isolate the biceps and get that elbow flexion. Next, he shares his three favorite biceps exercises that he credits for building up his arms over the years. Build Bigger Biceps With the Crucifix Curl."You're performing the exercise with a certain amount of weight, burning out at that weight (the muscle is completely fatiguing), and you drop the weight in order to continue doing repetitions with the lighter weight, dropping again for extra stimulation and growth," says White. You can also implement drops sets, which increases more fatigue in the muscle as well. "Super sets are a technique going from one exercise immediately over to another exercise with no rest in between, so you're increasing the stimulation and fatigue in the muscle," says White. ![]() This includes incorporating techniques like super sets and drop sets. Do not go heavy.Īs you become more advanced, White advises increasing training volume, weight, and frequency. To practice this, when you're starting out, take it light. This principle is called neural adaptivity, where your mind-muscle connection adapts to the stress put on your biceps. He emphasizes that in the beginning of your bicep training, it's essential to focus on training to learn how to activate and contract your biceps muscles. The Famous Finisher Behind Arnold's Massive Biceps.my little biceps could not handle it, and I didn't know what activation was." "The volume was way too high, there were way too many exercises. "As a beginner, I jumped in on Arnold's bodybuilder competition training where he was doing like 30 sets of biceps, and as a 14-year-old, I couldn't even move my arms the next day," he laughs. But, as White explains, there are plenty of opportunities to mess up. Elbow flexion is essentially the curling action-it's taking your forearm and flexing up." "The one thing all those videos don't want to talk about is the simplicity of building your biceps. "You need to activate and stimulate the muscle in order for it to adapt and grow," says White. "It's the supplies you're giving your body to build the muscle."īut all that fuel needs to be used-so next comes the right type of workout. "Food is of course an integral part in building muscle, so you can't forget that," he says. He begins the day with a big breakfast, which includes a plate of sweet potatoes and salad topped with fish, followed by a protein shake. White took the time to create his own guide breaking down the biggest issues he's found with popular biceps-building advice-mostly that there's one secret method for success-and the techniques and exercises you need to really get your biceps growing.Īccording to White, muscle growth starts in the kitchen. After watching a ton of them, he has some thoughts. He’s also aware of the thousands of videos and training plans out there offering advice on how to build bigger biceps. Brandon White, from YouTuber duo the Buff Dudes, has made plenty of videos (alongside his brother Hudson) covering how to grow your muscles.
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