🔥 HOW TO ADD MASS BICEPS

✅ Sitting on a bench with the back rest inclined, and your arms hanging straight down, the bicep will become activated differently compared to the traditional standing barbell curl. This exercise would help to create the bicep peak (short head of the bicep).

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✅ By having your shoulder in the hyperextended position relative to the neutral (hands by your side) position, the heads of the bicep will be targeted differently. You are better able to workout your bicep through greater range of motion which will help target your bicep short and long head better.

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🚨 Long Head of the Bicep (Outer Bicep)
✅ Attaches from the supraglenoid tubercle and glenoid labrum to the radial tuberosity and bicipital aponeurosis.
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🚨 Short Head of the Bicep (Inner Bicep)
✅ Attaches from the tip of the coracoid process of the scapula to the radial tuberosity and bicipital aponeurosis.
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The short head of the bicep will be stretched to a greater degree compared to the long head which will make it go through a greater excursion, and then the long head would be second, but to a slightly less degree.

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🚨 Example Stronger Arms
✅ Let’s say you want to curl 100 lbs barbell to target the biceps. You can’t curl it with strict form, but, if you use your hips and extend your back really quickly using momentum to bring the bar up, you can bang out like 8-10 reps.

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🚨 The Misconception and the Problem
✅ This has been a common misconception with many people in the gym that by lifting heavier and cheating the weight up, it will help you increase the weight when you do strict form reps. The problem with that is, you have effectively reduced the amount of weight you are lifting by cheating.

If your MAX 8 reps is 50 lbs, there is no way you’re lifting 100 lbs with your biceps only. You will be lifting 50 lbs or less with your biceps and the other 50 lbs with the rest of your body.