Targeting Your Arms Today? Check out 3 ways to force your biceps to grow.
When it comes to moving your arms, your biceps take all the glory. However, if you want bigger arms, the triceps are the largest muscle in the arm, so you should target them as well. It has become a go-to muscle that indicates your fitness level.
We click here because we want to understand how to force your biceps to grow, regardless of the reason.
Jordan Yeoh is a YouTube fitness influencer with over 3.6 million subscribers. He usually shares all his workout, exercise and fitness tips.
Check out Yeoh’s method for forcing bicep growth below.
3 Ways to Boost Biceps Growth
So what are the 3 ways to force your biceps to grow?
1. Supination
To stimulate your biceps during your workout, you need to practice supination.
As you curl, keep your elbows straight by your sides, your shoulders down, and your chest up. When lifting a bar or dumbbells, twisting your wrists outward will work your biceps and apply more pressure.
2. Tension and volume
Jordan Yeo explains that tension has to do with how heavy you lift and volume has to do with the number of repetitions. This is basic progressive overload, where you need to increase the amount or number of lifts to stimulate muscle growth.
One of the best ways to force your biceps to grow is to do drop sets, explains Yeoh.
For example, supinate when curling a 15kg dumbbell. Once you have achieved a certain number of reps (8 is a good number), without resting, choose a dumbbell that is about 40% lighter than the previous dumbbell, increase the number of repetitions, and repeat at least 8 reps or fail. Repeat until .
Source: Anush Gorak from Pexels3. Cheat to grow
This concept is Yeoh’s favorite on the list of ways to force biceps to grow and is not recommended for beginners. That’s because you’re performing bad form to force muscle hypertrophy.
After an unsuccessful curling exercise, you should swing the dumbbells up (bad form), slowly lower the weight, and use the eccentric phase of the exercise to increase stimulation of the biceps. Try a rep for 3-4 seconds.
And that’s the yaw method of forcing bicep growth. If you still have questions about how to achieve that, click the video below.
Video – 3 ways to force your biceps to grow
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