October 04, 2022 2 min read

WANT BIGGER BICEPS?

Do you want bigger biceps? It's not as difficult as you might think - in fact, there are a few different things that you can do to target all of the muscle groups and see growth. The first step is understanding the anatomy and fiber type of these muscles. The biceps are a two-headed muscle - one head is called the short head, and the other is called the long head. Each of these heads have different functions, and it's important to target them both if you want big biceps! You also need to consider the brachialis and brachioradialis muscles - these are your other elbow flexors, and they need to be targeted for complete development. In this blog post, we'll show you how to grow your biceps by targeting all of the muscle groups with different exercises.

 

UNDERSTANDING THE ANATOMY OF THE BICEP 

The biceps are made up of slow-twitch and fast-twitch muscle fibers. The long and short head are mainly fast-twitch muscle. The brachialis is made up of mostly fast-twitch muscle fibers as well, while the brachioradialis is made up of mostly slow-twitch muscle fibers. To target all of these muscles, you need to perform exercises that work both types of muscle fibers. For the biceps, this means using a mix of heavy weights and high reps, moderate weights and moderate reps, and light weights and low reps. For the brachialis, this means using heavier weights and lower reps. And for the brachioradialis, this means using lighter weights and higher reps. By targeting all of the muscle groups with different exercises, you'll see the best results!

 

EXERCISES TO HELP THEM GROW

Here are some varying exercises you can perform to attack each of the muscle groups:

1.) Short head and long head bicep muscles: Incline dumbbell curls or preacher curls are a great way to maximize muscle growth. (heavier weight 5-7 reps)

2.) Brachialis: Hammer curls or rope hammer curls are a great exercise to target the brachialis. (heavier weight, 5-7 reps)

3.) Brachioradialis: Reverse curls or overhand curls (lighter weight, 12-15 reps)

Remember, it's important to mix things up and use a variety of exercises to see the best results! And don't forget to focus on your diet - eating healthy foods will help you see better results from your workouts. With these tips, you'll be on your way to bigger biceps in no time! Thanks for reading!

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