2 Reasons Your Biceps Aren’t Growing As Fast As You’d Want

Written by James C., M.S.(C), PT

| Published on

| Last updated on

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Of all the adjectives that describe your biceps, neglected probably isn’t one of them.

Seriously, asking you to avoid training arms this week would be like asking the planet to stop spinning. As a group, bodybuilders typically give more attention to arms than any other body part, save for chest.

But what should you do if your peaks don’t live up to your goals, or the pump isn’t going according to plan? Well, here are 2 easy tips for bigger biceps you might want to give a try.

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3 thoughts on “2 Reasons Your Biceps Aren’t Growing As Fast As You’d Want”

  1. Mechanically the highest load is with your forearm perpendicular to the floor, eg at right angle (force x horizontal distance). Just try holding it there for a while….

    Whereas with the weight fully lowered, you could hold on to the weight all day right?

    Great video though, see loads of people swinging the bar around in the gym! And this is a great way of ensuring full ROM

    Finally, what I mentioned above is the reason I enjoy curling on those seats with the pad in front of you. You can get your upper arm to go outwards at around 45°, this then means your arm can fully straighten, but because the forearm is at 45° there is still tension in the bicep. Also, the actual weight moves between 45° above and 45° below the point at which it is exerting the greatest force (horizontal).

    It all boils down to the fact you are trying to work a muscle, not trying to move a weight from A to B 🙂

    Reply
  2. Mechanically the highest load is with your forearm parallel to the floor, eg at right angle (force x horizontal distance). Just try holding it there for a while….

    Whereas with the weight fully lowered, you could hold on to the weight all day right?

    Great video though, see loads of people swinging the bar around in the gym! And this is a great way of ensuring full ROM

    Finally, what I mentioned above is the reason I enjoy curling on those seats with the pad in front of you. You can get your upper arm to start outwards at around 45°, this then means your arm can fully straighten, but because the forearm is at 45° there is still tension in the bicep. Also, the actual weight moves between 45° above and 45° below the point at which it is exerting the greatest force (horizontal), meaning maximum average load throughout the rep.

    It all boils down to the fact you are trying to work a muscle, not trying to move a weight from A to B 🙂

    Reply
    • You’re misunderstanding what hes saying. Hes talking about the position of the bones in the arm. When the radius+ulna is in a straight alignment to the humerus you have the least leverage. when its at 90 degrees you have the most advantage. When you’re sitting on a prearch curl for example this still stands however you’re changing the direction of the gravity force relative to the position of your arms.

      Reply

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