On one hand we’ve got so-called fitness “experts” overcomplicating biceps training and making it seem far more complex that is really is. On the other hand, however, more and more minimalist trainers have gone the other route: claiming that building bigger biceps is as simple as doing barbell rows and pull ups and getting progressively stronger.
The truth, however, lies somewhere in the middle. Sure, there are those genetically gifted individuals whose biceps would grow from nothing more than a few pull ups, but they’re the exception.
You see, building your biceps doesn’t have to be this elaborate process where you’re
performing a variety of different curls; likewise, it’s usually not as simple as doing pull ups every day.
If you want to build bigger biceps, there are two things that have to happen: First, you’ve got to understand the anatomy and physiology of the biceps.
And second, once you’ve got your 2-3 key movements, focus on progression. If you’re
performing the right exercises using proper form and gradually increasing the load, your arms will grow.
In this video I want to, briefly, go over the basic anatomy of the biceps and their functions, and then I want to go over what are, in my opinion, the only 3 biceps exercises you need for building bigger arms.
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