Do This One Exercise To Get Massive Biceps

Build pure ripped muscle:

What's up,

It's Mike Chang with sixpackshortcuts and today I've got this one exercise that will help you build FULLER BICEPS. Even if you have a lot of good size, but want to shape them out more and really get that peak to pop out, you have to do this exercise. And it is: Incline Dumbbell Alternating Curls. Tricks like this can help you get the most out of your workouts and they can also get you well on your way to the ripped muscular body of your dreams.

Video breakdown:

0:27 – 3 Things to remember with this exercise:
#1) Extreme Range of Motion
#2) Increase Time Under Tension
#3) Modified Angle

0:35 – Extreme Range of Motion:
What I mean by this is when you're doing a bicep curl, instead of just going up then back down you need to try to go as far as you can in each motion. You need to think about your whole bicep and try activating all muscle fibers from the top all the way to the bottom.

Most guys don't work the whole bicep by missing extreme range of motion. It doesn't matter how much you're curling, if you're not activating all of your muscle fibers, then they aren't doing the work and no progress is being made.

2:26 So this Extreme Range of Motion allows you to:
– Activate more muscle fibers, which basically results in building more muscle AND
– Isolate the biceps to prevent cheating

2:37 No Rocking – aka "Disco Dancing"!

When you cheat and rock back and forth you're using a lot of momentum, pretty much allowing your other muscles to do the work for your biceps – NO GOOD

2:59 Doing an incline position helps to eliminate that problem – here is the movement:
– Sit back on an incline bench with open palms
– Curl up then back down, remember that when you come down you're not just resting you're locking your triceps

3:19 Hold your down position tight – Palms are open and you're triceps are locked as you curl the other side up and bring it back down then locking in that arm's down position while you alternate to your other arm.

By doing that you're activating those muscle fibers and eliminating any type of cheating or rocking.

3:43 – Increasing Time Under Tension:
The longer the time under tension (TUT) the more work your biceps do. You're increasing the TUT the moment you have your palms open and the moment you lock your triceps. In doing this you're forcing constant stress on that muscle, which allows you to do more work in less time.

So, say your set lasts for 30 seconds for both arm but you're resting in between, then you aren't getting a full 30 seconds worth of work in each arm, more like half of that which is only 15 seconds. If you want bigger biceps you've got to make them do the work!

5:22 – Modified Angle:
Typically people curl just up and down, but this incline position puts you at a new angle that allows you to break plateaus by stimulating your biceps a lot differently and in a way you aren't used to.

6:07 Here's the CATCH to these 3 tricks: You will need to LIGHTEN up your typical weight.

Using too light of weight will not get you bigger biceps, but in using this technique expect to use lighter weights to achieve the correct form and work the ENTIRE muscle.

6:57 So, in the bicep workout that I will be posting in a couple days, that's why we will start with the 5 sets of the Incline Dumbbell Alternating Curls, this will get your muscles activated before moving on to the 8 sets of heavy-heavy barbell curls, which will build your mass and then super setting that with Incline Dumbbell Curls again, but this time with both arms.

7:35 If you guys have any questions about this please let me know in the comments section below, I want you to grasp this idea of muscle activation and mass building.

7:58 Remember: If your muscle fibers aren't activated, then you're not going to work them! This concept is for EVERY exercise you do, you don't want your other muscles compensating, our goal is to work the muscles we want to work.

I hope this video helps you out!

And if you want to know how to build muscle fast use this "new style of training":

I used to think that I would never be able to pack on muscle, but there was no way I was giving up on my goal. I pushed hard and made it my priority to find a way to do it. And it all changed for me when I found this one "new style of training" that made getting massive gains easy. Now I have the ripped muscular body of my dreams.

Could this "new style of training" be the one thing that is missing in your workouts?

You deserve to know:

Train Hard,

-Mike

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43 comments
  1. Ron Rivero / March 20, 2016

    he sure knows his stuff. asian

  2. Goku / April 27, 2016

    3:15 what people came for.

  3. Gman Dotcom / May 6, 2016

    how about massive triceps??

  4. J Day / May 10, 2016

    Thank you master splinter. I shall go to my dojo, and practice. 

  5. vIMONST3RIv / May 22, 2016

    how many times a week should you work biceps?

    • Ernesto Rivera / June 30, 2016

      As many times as you want
      Your biceps are a small muscle
      Don’t need much recovery time

    • A.G. Gaming / June 30, 2016

      Once a week

  6. thermia 123 / June 5, 2016

    Wtf is wrong with your six pack shape

  7. Ujirpur Up / June 16, 2016

    Try this Great product
    https://twitter.com/382b288b8e8327261/status/742668391975096320?uid=9af01f76-db7f-434d-92a2-3bb6417661f1
    . Have been able gain 10 lbs in three month!!! Do This One Exercise To Get
    Massive Biceps

  8. Priyam D / June 16, 2016

    Great work and explanation. Thanks,

  9. ChrisHeinTV / June 20, 2016

    there was i time, i did chest work, i pushed myself very hard, harder than
    i use to, so i got a crazy headech, and it did not go away after 2 days,
    some say it was because of the training, and it hurt like hell :O ?

  10. Anthony Woerner / June 22, 2016

    hey bro on the curl exercise how many total sets is it? and thanks for all
    your help.

  11. chilupuri madhu sudhan / June 26, 2016

    Bro when i go to gym I’ll workout on biceps very hardly as my biceps are so
    tight at that time but after coming home biceps become loose how to get rid
    from this??

    • A.G. Gaming / June 30, 2016

      This happened to me as well when I first started but now I’m about 6 months
      in of putting in super hard work so there getting bigger and its normal
      because when your lifting you get a pump and then you go home and that pump
      goes away

  12. Mady Guindin / July 7, 2016

    ok if I want bigger biceps should I take a whole day just to work on them ?
    Or can I work other muscles too ?How many curls should one do each
    workout?I work out a lot and have some mucles I don”t drink any protein
    drinks but I must say I learn a lot from you sense I have no one I could
    ask.I know now how to do push ups th right way.Thank you for teaching us
    who want to learn.

    • OVERCOME72 / July 18, 2016

      you can work 2 muscle groups in one day if you or you can work on one

    • Shock / July 24, 2016

      I usually do biceps+ forearms, same day,
      Then chest+triceps.
      Back has its own day cuz its a huge muscle.
      Keep ur lifting time to max an hour and half. Min half hr.

    • St3fY / July 30, 2016

      i usually do Chest & triceps same day, next day i do Back & Biceps same day

  13. Acinomyx2693 / July 16, 2016

    I learnt something today in the gym. During incline DB curls, if you feel
    your arm is locked when the whole arm is stretched out, grip the DB firmer.
    In this way, your forearms muscles will contract and the elbows will bend
    under tension, giving it a slight raise before handing over the case to the
    biceps.

  14. Daniel Sutphin / July 19, 2016

    changin cheeks!

  15. Dirty Dean / July 30, 2016

    can i do this standing up? without cheating though

  16. bilal mohammad / August 1, 2016

    i want to stop bodybuulding there is so many fucking videos i dont know
    what to do what to follow that athleanx make me mad also so many exercices
    for biceps!!! wtf

    • Shabaz Ejaz / August 3, 2016

      Stop listening and watching people and start training and realizing for
      yourself what works for you.

    • sasichandran rabichandran / August 4, 2016

      +Shabaz Ejaz absolutely correct what u said

  17. Kristopher Murphy / August 1, 2016

    you are an idiot

  18. shubham chourasia / August 4, 2016

    Sir you’re awesome you’re a workout dictionary. I love your videos. Sir I’m
    beginner idk why but one chest is bigger than other please help me. Thanks

  19. Silvia Herrera / August 5, 2016

    Wonder how much he weighs, that weird?

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