Tip 6 Weeks to Bigger Biceps Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip 6 Weeks to Bigger Biceps by Christian Thibaudeau October 6, 2020April 1, 2022 Tags Training Focus On The Brachialis AND Brachioradialis The main upper arm flexors include the two heads of the biceps, the brachialis, and the brachioradialis. But when you look at most training programs, rarely will you see any brachialis or brachioradialis-focused exercises. That's the main reason for focusing on both of those muscle groups. They've been neglected and proportionally undertrained, which makes them an easy target for rapid growth. Most people can quickly add upper arm size simply by focusing in on the brachialis and brachioradialis for six weeks. How do you do that? First by varying your grip. To focus on the brachialis, use the hammer (neutral) and pronated (reverse) grips. Also use a slower contraction speed (something like two seconds up and four seconds down – especially on the pronated curls. Adding isometric holds, either with the forearm parallel to the floor or at the peak contraction, will also increase brachialis activity. To focus on the brachioradialis, your best bet is any form of reverse (palms down) curl. To increase the reliance on that muscle, use a faster contraction speed (without cheating) than what you'd use to target the brachialis. Dumbbell Hammer Curl (with a slow eccentric) Rope Hammer Curl (holding the peak contraction two seconds on each rep) Cable Reverse Curl (hold with forearms parallel to the floor and a slow eccentric) Dumbbell Hammer Seated on an Incline Bench (hold the peak contraction for two seconds on each rep) Zottman Curl (lift with a palms-up grip, lower with a palms-down grip) EZ-Bar Reverse Curl (with a normal tempo) Dumbbell Reverse Curl (seated on an incline bench) Start your biceps workout with a close-grip chin-up (I'd actually go with a pronated grip this time) then use 3-4 other exercises picking from the moves listed above. Keep the chin-up in every one of these workouts and focus on improving performance for 6-8 reps. The other 3-4 exercises can be rotated if you want and the reps should fall between 8-12. For 4-6 weeks, don't do any biceps-dominant exercises. That means any curl with a supinated or palms-up grip. Instead, specialize on the brachialis and brachioradialis. Don't worry, your arms will still get completely stimulated from your other exercises. And they'll respond even better once you train them directly again. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Insane Bodyweight Workout With Just a Pull-Up Bar Build your entire upper body with this challenging bodyweight workout. All you need is a pull-up bar, a little practice, and a lot of grit. Challenge Training, Exercise Coaching Tanner Shuck December 19 Training Tip Single-Arm Push Press with Accentuated Eccentric Use an explosive dip and drive to power the dumbbell up, then take about 4 seconds to lower the weight. Exercise Coaching, Shoulders, Tips Eric Bach November 14 Training 7 No-Barbell Strength Tests You Need To Pass A one-rep max on the bench press only measures a fraction of your real strength. Can you pass this more complete list of tests? Challenge Training, Powerlifting & Strength Charley Gould August 16 Training How to Reload for Dramatic New Gains There's a way to resensitize your muscles and make them more responsive to growth. Here's everything you need to know. Christian Thibaudeau May 26