28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
Read articleEven if youโre changing exercises consistently, there is still a chance that your program lacks other important elements that are necessary to spur biceps growth.
โVolume, reps, intensity, weights, hand position, and the types of resistance youโre using are all areas that require attention,โ says Goldโs Gym Fitness Institute Expert Adam Friedman, C.S.C.S., CN. โThere are a bunch of ways you can do that, including moving from free weight to machine, or machine to cable.โ
Equally as important is examining the types of contractions youโre using. โItโs not just about the concentric (raising), but also the eccentric (lowering) and time under tension (TUT),โ he adds. โA lot of people do curls using too much weight and poor form. That removes constant tension from their biceps.โ
Use these seven methods and exercises to shakeup your biโs routine to get your guns growing.
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