Biceps Workout Tips for Size (HARDGAINER EDITION!)

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A biceps workout for hardgainers must do more than just advise you to train heavy. Heavy lifting is important for hardgainers to begin to build muscle mass and size, however it isn’t the only key element of bicep training. In this video, I’m going to show you how important it is to learn how to lift lighter on certain exercises and how to lift heavier on the right exercises, if you want to start adding serious size fast to your arms.
Before even getting started however, one of the most effective bicep workout tips I could give anyone (not just a skinny guy looking to add muscle) is to train shirtless. Now of course, this advise is best followed if you are training in the comfort of your own home gym! That said, many hardgainers find themselves in this exact situation because they feel self conscious about going to the gym and training in front of the much larger and more muscular guys.
When you train without a shirt, you not only face your insecurities but you allow yourself a chance to watch your muscles as they work and use the visual feedback to more accurately focus your effort on the muscles you are actually trying to build. Let’s face it, if you are a beginner lifter or are not carrying large amounts of muscle you are likely not mastering the mind muscle connection with the muscles you are trying to develop. You don’t have the “feel” of what the muscle is supposed to feel like that you are training.
Training shirtless allows you to watch the muscle contract and therefore tweak your form to enable a stronger contraction in the target muscles. When you do this, you will be surprised just how much quicker you can get that muscle to respond.
Next, you will want to focus first on activating your biceps and feeling every component of a biceps contraction. To do this, you must understand that the bicep muscle doesn’t just flex or bend the elbow. It also assists in supinating the forearm (turning the palm up as you curl) as well as a small amount of shoulder elevation or flexion at the end of the curl.
You want to try and squeeze your biceps as hard as possible into each of those motions and see if you can elicit a slight soreness or cramping feeling. If you can, then you likely have a strong enough mind muscle connection with this muscle to not have to worry about this component of your training. If you can’t however, then you should practice this multiple times a week until you notice that the connection has been neurally strengthened.
Next, by shifting the dumbbell towards one end of your hand (the thumb and fore finger side) you can overload the three components of biceps contraction even better. Shift the grip to an offset grip as shown in the video and feel the immediate difference as you are forced to supinate against the resistance at the same time that you are curling the weight towards your shoulder.
Finally, the heavy weight training is important for overloading the muscles of a hardgainer to build more muscle size and strength. Just be smart about the exercises you choose when doing so. To me, the chinup is one of the absolute most effective ways to pack on size because of the things it allows you to do to enhance the focus of the biceps. Again, you can shift your grip to overload the biceps more and you can train through failure with negative only reps as demonstrated.
The tips shown here are just a few of the best ways to build big biceps with your bicep workouts. The complete ATHLEAN-X Training System available at is a step by step 90 day program that will transform your entire body by training you like an athlete.
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