On today’s episode, I have a great tip to get bigger biceps.
In particular, how to improve your mind and muscle connection.
To get bigger biceps, it’s important to get as much as possible out of every single rep.
To do this, it’s important to first focus your mind on the muscle that you’re targeting.
So for this example, we’re talking about biceps and the bicep curl.
The goal of the bicep curl is to get the maximum amount of contraction out the bicep, for every single rep.
This is much different than what you see most people do.
Most people just try to hit a certain rep count without really focusing on contracting.
In other words, people just go through the motions of moving the weight, with no focus on contracting the muscle they’re looking to grow.
By getting laser focused on the bicep, and visualizing it contracting as hard as possible, you’ll get a much stronger contraction.
A stronger contraction leads to getting bigger biceps.
Here are a few simple steps to improve the mind to muscle connection before each set of bicep dumbbell curls.
Step #1: Grab a pair of dumbbells
Step #2: Take a deep breath
Step #3: Get focused and ask yourself, “what muscle am I contracting?”
Step #4: Before initiating the curl, contract the bicep hard, then really focus on feeling the bicep moving the weight, especially for the first 1-2 inches of the curl.
Step #5: Continue curling the dumbbell, with your bicep curl form locked down so all the strength to move the dumbbell is coming from the contracting bicep.
Step #6: Once the bicep is fully shortened (when your forearms touch your bicep), contract even hard for at least a 1 second count.
Step #7: Without losing tension on the bicep, under control, slowly lower the dumbbell with good tempo (a 2-3 second count), until you fully lengthen the bicep (when you can flex your tricep), and reach full range of motion.
Note: most bicep gains are made on the lowering eccentric portion of the lift.
Slow the tempo of the negative portion of the bicep curl to really get bigger arms.
Your biceps don’t know the amount of weight you’re curling.
All it knows is the contraction it feels throughout the full range of motion.
So once again:
If your goal is to get bigger arms:
When you’re in the zone, focus on the goal at hand: contracting the working muscle hard!
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.