3 Dumbest Bicep Training Mistakes | STOP DOING THESE!

3 Dumbest Bicep Training Mistakes | STOP DOING THESE!

ScottHermanFitness 105,540 views 2017-11-14

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Title 3 Dumbest Bicep Training Mistakes | STOP DOING THESE!
Duration 14:01
Source YouTube
Tags dumbest, bicep, training, mistakes, stop, dumbest bicep, bicep mistakes, scott herman 3 dumbest, herman bicep training mistakes, dumbest biceps, bicep workout, how to get big biceps, get bigger biceps, biceps, get big biceps, best bicep exercises, big bicep workout, bigger biceps, best arm workouts, arm workout, big arms workout, bicep peak, big biceps, fitness, big arms, bodybuilding, arms, bodybuilder, hypertrophy, weight training, biceps workout, arms workout, curls, biceps curl

(3:41)- Drag Curl Vs. Spider Curl - https://www.youtube.com/watch?v=IV7hN... (7:27)- The "Anabolic Window" - Does It Really Exist? - https://www.youtube.com/watch?v=kBxOX... (11:32)- http://muscularstrength.com/article/A... *READ FULL ARTICLE WITH PHOTOS* https://muscularstrength.com/article/... In today’s article, we’re talking about biceps. Or rather, what you’re doing wrong if you can’t seem to get them to grow! And even if your biceps ARE growing, we’re still going to be addressing a few points that might help accelerate their growth and MAXIMIZE your time in the gym! Mistake #1 - Not Understanding How Gravity Works You don’t need to be Sir Isaac Newton to get your bicep training right, but for the majority of you the most detrimental mistake you’re making when training your biceps is simply not understanding how gravity works. It might sound funny to you, but bare with me for a second. Stand up straight with your arms hanging naturally by your side. Gravity is naturally pulling them towards the floor. Now, there is no bicep engagement here! There is no stretch, there is no contraction, they are literally just hanging out doing nothing. Now, try picking up a dumbbell and doing the same thing. If you just hold the dumbbell with your arm in the same position, there is no tension. Now your hand, or grip, might get tired eventually, but not because of your bicep fatiguing, but rather your fingers and forearms giving out. But let’s now perform a bicep curl. If your elbow stays back by your side, or in line with your hips, you’ll get a solid bicep contraction when reaching the top of the movement. However, when going down, the tension starts to decrease as you lower the weight back down to the bottom where there is NO tension. But that isn’t totally true either. If your palms are facing in there is no tension in the biceps, but if you keep your hand supinated with your palms facing forward we can keep the biceps activated at the bottom of the movement. This is a good time to mention for those of you who are told fully extending is useless, remember that the sticking point of a bicep curl is the initial PULL at the bottom. So if you never fully extend your arm, you are essentially skipping the hardest part of the exercise where your biceps have to work their hardest to move the weight. So skipping that is just a waste of a time. Now, the way to FULLY maximize your biceps activation during ANY curl is to keep your elbows locked and slightly in front of your torso. Next, as you curl the weight up, you still get maximum contraction, but as you lower the dumbbell back down you can keep more tension on the biceps even when the arm is fully extended, because your upper arm is not pointing directly towards the floor anymore. It is at a slight angle, and what this does is allow you to keep a nice STRETCH on the biceps at the bottom of the movement. And if you take into consideration the fact that the most amount of muscle damage occurs during the negative, it’d be a shame to waste that opportunity, simply because you’re letting your elbows travel behind your hips as you lower the weight. Remember that your body doesn’t care about bicep growth, it is always seeking out the easiest path to move the weight you are lifting. So that’s why you will naturally WANT to bring your elbows back and the dumbbells closer to your body as you lower the weight, and even as you curl it up. BUT, don’t be confused because in the past we have talked about DRAG CURLS, which are performed by bringing the elbows back on the way up. That is a different exercise and if you want to learn more about it check out my recent video on Drag Curls Vs Spider Curls to target the biceps PEAKS! So to wrap this up guys, if you want to maximize any biceps curl, start the movement by holding the weight with your palms facing forward, your elbows slightly in front of your hips, and as you bring the weight up focus on squeezing your biceps as hard as you can, and control the negative so that your elbows stay slightly in front of your hips the entire time. *CONTINUE READING HERE* https://muscularstrength.com/article/... Program Selector - Get The Right Program For You! - https://muscularstrength.com/Program-... ---------------------------------------- Subscribe To My Channel - https://www.youtube.com/user/ScottHer... ---------------------------------------- 1 on 1 Online Coaching - http://muscularstrength.com/consultat... ---------------------------------------- DOWNLOAD MY APP! – iPhone & Android! https://muscularstrength.com/phoneapp ---------------------------------------- MORE TIPS! - https://www.instagram.com/ScottHerman...

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