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Whoever watches this video please understand that changing your bicep workout every week or whatever won't help, what really matters is that you make sure u are actually training your biceps hard and using slow eccentric, also make sure you are actually progressively overloading your biceps over time, stick to a plan for atleast 4 weeks, imo it's better to run one for 8 weeks kus otherwise u won't know if it's working.

Agree 100 percent. Flexing on most of my workouts really made that difference and my size and strength blew up.

Thanks for the tips. Biceps have been so hard for me to grow and I’ve been on a mission lately to grow my biceps. I want to research the shocking principle now, and will utilize the balloon tips you mentioned. I think the concepts around these things are really where my bicep growth is going to come from. Thanks so much.

Be mind full when Training I done all routines over the last 40+ years,do what suits you the main thing is ENJOYING your training

This is a really incredibly interesting approach. Thank u so much, Troy !

Liking the added humor along the way! Very informative with visual "how to's."

Want to know the top reason your biceps aren't growing? It's not genetics-it's your curls. DUH! Time stampers for reference below: 00:00 - why your biceps won't grow 00:06 - Tiny Troy showing you what not to do on arm day and drops some cbum motivation 00:53 - why you're not making gains + gym motivation 01:55 - an amazing quote from Arnold on bicep training 02:12 - public Q-A on bicep training 02:46 - showing a gym stranger how to hit biceps more effectively 04:22 - the 3 things i do every bicep workout to make gains 04:49 - the biggest reason you're not making gains 05:00 - what you should watch next: kzfaq.info/get/bejne/pbJlqKl3lrm6iac.html Follow me on all social media platforms as Superhuman Troy and SUBSCRIBE! Check out my supplements to be Superhuman at www.AlphaLion.com (Code: Troy to save $!) I recommend Superhuman Pre-Workout (We have 5 different types for every fitness goal & caffeine tolerance)

Dude I am a 41 year old guy that has worked out for many years!!! I have just recently found your videos and they are absolutely fantastic!! The old school moves with a couple little tweeks here and there. I have been making fantastic gains since doing your exercises....and no bullshit, superhuman supreme is without a doubt the best pre-workout I've ever taken!! For my body, it's never been hit harder!! Appreciate all the great advice and look forward to new videos!

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Nice one brother, more gains to the people 💪

Great tips, tricks & motivation. Thanks

Effective info thanks this gonna help fix my biceps problem 💯

I get so many clients to do that Ez bar set! The 3 grip is a killer on its own! 💪🏽 Some nice tips there buddy! Thanks 👍🏼

I really like how you put this video together Troy - this one had a very beginning- middle - end to it. Anyways - really enjoyed.

fantastic tips. thanks

Biceps for most guys are by far the easiest to make huge, the reason is because its the easiest muscle to put maximum time under tension on, you can activate them completely and directly. Almost every point of the curl movement done with good form almost stress's completely all portions of the bicep. You don't have to do much, you just need a couple of things to keep in mind for your form, and from there the muscle does almost all the work and receives direct tension in a simple movement. Also to top it off on the way down you can easily control it to get maximum stretch on the eccentric, getting almost 100 percent effectiveness for the work your putting in. the other muscles are not like that, they cant really get as much maximum tension without you having to keep in mind so many correct ways to hold your form to hit the muscle maximally. Also there are to many other muscles and joints that are involved by default that your not going to hit the muscle your trying to with as much tension and intensity throughout the whole movement of the exercise your performing. Add to the fact that the eccentric phase is harder to perform or not even really effective or existent for some muscles just adds to the point that biceps have all the qualities to work with to make them huge. If I had to estimate I would say even with excellent form your still only going to work and put under tension most muscles 80-90 percent of their capacity to work and be completely stressed. If you do biceps with excellent form its probably closer to 90 - 100 percent activation and capacity to be stressed. The closest muscles that are as effective as the bicep for completely stressing are probably the traps since its pretty much a simple movement up and down that works them. If most people could activate most of their muscles with the same ease they could activate their biceps almost all natty's would look like they do juice, and juiceheads would be unbelievably terrifying.

Thanks that's what I've been doing hold and squeeze and boy my muscle fiber Burns at the end of my sessions everyday thank you Troy ps going to try that today as a finisher fr my back day

Okay, I was NOT expecting humor, and the intro made me literally lol. Well done

Troy representing the art of bicep and physique!

Superhuman Troy Bro thank you so much for this video. I tried that bicep workout it works I still feel the pump. Again thank you so much. That's the best advice to switch up your bicep workout

Keep going king💪🏻

very good video! definitly makes sense

Thanks for the advice

This is really informative and interesting! One of the biggest things that have helped me build muscle aside from spending time in the gym has been a custom meal plan from Next Level Diet. I use it every week and I love it!

Instant sub for immediately getting to the point of the video

Wow this is a very amazing and superb video bro telling about this topic and about why biceps are killing our muscles growth

Your intro video is hilarious. Good job .

Love that gym walk entry bro. I'm using that one

Im indian i found u as a genuine person who explain the proper technique to gain side muscle ( biceps)

thank u for affirming that its okay to have scattered workouts with overall goals

Intro was great! :) .

Very useful, thank you

This helped me, good vid

If you want to grow ur biceps do barbell curls with a challenging weight that makes you fail in the 8-15 rep range and do 4 sets of that, then do Incline curls x4 and hammer curls x4 and make sure you are trying hard and are progressively overloading those exercises and you'll be good fr

Solid advice.

Impressive info.

Awesome tip! I'll try it tonight! Subscribing now!

Flexing/contracting the muscle you're specifically targeting is SO essential and crucial for building a stronger mind to muscle connection. Pre exhaustion exercises really help with this, too.

Thanks that was good stuff

Intersting will try that tomorrow 👍

Actually, I've come to see that with each rep, you'd cramp the muscle. So bicep, I'd do say a preacher curl, bring it up and literally tense the peak to a cramp with each rep. That's the shortest muscle form under tension, and the key to response. But let me warn anybody who wants to try this now -- it will hurt like you've never known IF YOU DO IT PROPERLY. And what's special is that you can do this for every single muscle. If it will cramp, then cramp it for at least 2 seconds, and you want to cramp it as an increase during the cramp. So the full effect would be to make the muscle start to cramp and then intensify the cramp more DURING the hold OF the cramp. Try it. Do it. Live it. Keep doing it. But again, it will hurt. Lactic acid has nothing on "The Cramp". Now, you can grow -- period.

Drag curls are the one. I do the same motion but with hammer curls as well and the squeeze is mad.

Thank you..

if you squeeze the whole rep on the way up on your curl (basically your flexing), even the lower weights will feel very heavy. It works!

Truth. I actually prefer lower weight so that I can actually focus on the movement and target correct muscle groups. When I hit 30,I feel like my arm is on fire. When I hit 50,I have to stop because the pain is like a knife going through my arm, whether it's triceps, biceps, shoulders, everything. I gotta say, never seen gains going that fast. So, basically, make your muscles burn to the pain you can't stand and you'll see something happens 😉 Great video Troy 😎

I don’t know what to believe anymore

Always have a squeeze exercise and an eccentric exercise for every muscle.

Does that pull up and in elbows technique work if you use just a 45lbs plate?? I mean the plate also offers movement limitations.

Thats a cool twist and all. But I am more curious as to how much vitamin s is needed to produce such a high red blood cell count that my veins start stretching and doing u turns all over my arm?

HIT all the way. Heavy enough to just squeeze out one set of 8-10 reps in strict form but to failure. Mike Mentzer had this figured way back in the 1970's and 80's. Once you've finished in the gym (no longer than 1 hr) you rest 4-6 days to recuperate and allow time for muscle growth.

A few weeks later another video pops up. "Why Bicep Curls is the best exercise"

Arnold also said why do you think bodybuilders Flex in the mirror? It's not just for show flexing the bicep actually helps in bicep activation

You didn't have to attack me today 😂😂😂

Curious when he said squeeze the bicep, is it for each rep or end of rep?

My man Troy is right. Squeeze them damn biceps and definitely time under tension, It matters and I have definitely seen a difference. Also- chin ups.

time under tension and muscle damage is not something you should be programming, they are byproducts of mechanical tension loading, which is the only driver of hypertrophy you should focus on

When he says squeeze the bicep, what does he mean? Like flexing while you're lifting?

Doing bicep hammer curls with a rope on the cable machine works really well.

Hey Troy. I totally agree with you on changing up your routine. I can achieve a better pump when I do it. Your looking massive. Good video. 😎☕️💪 fun in the sun in Kentucky.

Not just with your arms but almost every muscle you exercise. You half to push your self to failure. When you get to that last rep when you know your going to fail you want to push to get that last rep and then try for another. Now your going to adjust your weight depending what kind of training your going after. If your going for bulky muscles then you want that failure to happen in 5 to 10 reps. If want compact lean muscles then you want to fail in 15 to 20. Then you have pure strength training where you do enough weight to fail in 1 to 3 reps. Now by now you can see the same occurring pattern. Your goal is to push your muscles to fail. They will recover stronger then before. When you can do the maximum reps to your specific exercise without failure then you increase the weight in small amounts so that your once again failing on the early side of your scale. Rinse and repeat. Now we must NEVER forget that good form and time under tension is critical. "but if I do the reps fast and throw the my body around I can lift more heavy weights". A big eggo will ensure your muscles grow as slow as possible.

Let me ask a question - may be dumb but I'm asking - I try to squeeze my hand grip hard on the bell, bar, etc when I'm curling, so forearm is getting a burn at the same time as I'm curling. Is this a good method?

Honestly I do afew workouts for biceps but only with dumbbells and a bar and and they pretty huge but I can't get the peak out or define my biceps more for some reason

To get really big biceps, do more weighted pull-ups than curls.

It's nice to change your workouts but honestly just the normal dumbbell curls made my arms huge it's just about training constantly and alot because I used really light weights to build my muscles

Keys to bigger arms! Progress overload, Time under tension, lots of reps and sets, prioritise triceps as much as biceps, eat all your meals! Im rolling on 22's how about yourself?

Squeeze the entire lift or just tight at the top?

I take a simple approach. I always add weight, to my routine, as soon as I reach 12 good reps on the 3rd set. That is for all exercises.

Seriously, Troy is a Top Tier Trainer, and he produces outstanding instructional videos. He truly shares his wealth of training knowledge with his followers, and doesn't hold anything back. Bravo, Troy!

"10 sets of checking his phone" lol!! Holy shit does this ring true for over half of the people in the gym nowadays.

I feel like we’ve already had the videos where they say don’t change your routine too frequently. Just progressively overload with reps or weight. Now back to change to grow?

Love you from India pls tell me brother workout and fitness channel category in yotube channel

Don't focus bicep to much just do: hammer curls (branchialis and long head) preacher curls or normal curls (short head) instead of a useless extra workout do some behind the back cable pushdowns with extra long rope, this will peak contract the long head of the tricep (overhead things is not enough, that's only for maximum stretch not peak contraction)

I have 6*2 is that enough

Sometimes do it slowly like slow motion Sometimes do 2 repetition with only 1 inhale Sometimes pause at middle, 1/4 and 3/4

Great video! Squeezing is the key to All muscles. Switching up is a must!!! I switch up once a month.

I rarely do basic biceps, i let my let l biceps work hard when I'm doing anterior delts, lats, pull ups, and lower lats. My arms grow all the time

💪

Would a band? from A pull up bar for the forced negative?

i have had the exact same arm routine for the last two years and its simple i just do 4 sets of tricep pushdowns and 4 sets of biceps curls both on cables as i feel you can generate more force. its simple as shit because thats all my arms need and occasionally do some wrist work once a week but my arm workout is twice a week. i have built 17 inch arms natty so it does work and i had skinny ass arms when i frist started. the intensity of the set is what makes them grow so usually my final set is just 7 reps balls to the wall 100% failure. i focus more on the flex and the slow rep down but not so much on the stretch as its not necessary to look if you dont want tendon pain.

I mean you definitely don’t have to do different exercises for growth. Just look at the Bronze Age body builders. All those dudes had were wooden and iron cast dumbbells. Cable machines and such didn’t even exist, and they had plenty gains. Different exercises will only help maybe grow specific muscles or areas of the muscle. Like preacher curls are better for growing the front of the bicep, where as standard curls are better for growing the middle.

Man if u want to speed up ur bicep just do d straight bar barbel curl at partial rep with slow up and down, then till me whats d result, cos it will stretch out ur bicep more rather than doing complete ROM.. Also in forearm if u want like popeye forearm,, just do d cross body hammer curl at partial rep

Everyone commenting on the gym tips, where's the props for the comedic dynamic? 10 sets of checking his phone. hahaha

Can u help me Troy, I’m 12 and my bicep don’t really grow pls help, i came to the man with the biggest biceps naturally

Nice voice acting Troy

all I do for biceps is curls (4 sets of hammer curls, incline bench curls, preacher curls) and they grew liek a fk ton, mix in high reps with low reps and shit goes brrrrrr

This methodology can be applied to virtually any other muscle part too! Also, known as muscle confusion.

Wearing the hoodie up while training equals gainz

Squeeze the muscle all way through got everything spot on pretty much diet ect apart from the constant squeeze don't care about dropping weight just want that painful pump Troy I love you 😻.. Add chin ups to routine gymnasts have huge arms I never noticed until bodybuilder pointed it out 💪

Yo that was hella funny in tha beginning

I train my bicep the most and they are the most developed muscles in my body

Good

shocking the muscles. I love bro science

I dont understand why bicep curl will kill my gains,if I do it properly and overload it?

So I can do bicep curls? Just make sure to switch it up every once in a while?

This is exactly what bands can do. Use bands for the force negatives. Huge here from bands.

I honestly dont think not switching up the routine is harming gains. Its just people dont train to true failure.

Simply put “no pain no gains”

Bigger biceps costs pain. That is true. Idk any other body part except maybe quads and calves that bring pain like it.

Abs just hitting 100 😉