Fitness tips

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The biceps has two distinct heads (long & short) and it's possible to emphasize one head or the other with different exercises (or grips) as shown above.

For example: Doing barbell curls with a narrower grip will emphasize the long head; wider-grip curls emphasize the short, inner head.

‼️DO NOT NEGLECT THE BRACHIALIS

In order to maximize the size of your biceps peak and arm circumference, you can't overlook the brachialis.
The brachialis literally pushes the biceps up as it gets bigger, making the biceps appear taller.

The key to maximizing recruitment of the brachialis is to do elbow flexion with a neutral or hammer grip.

Lean toward the slower side of rep speed vs a quicker tempo in order to maximize the stress placed on the brachialis.

Tip: To jumpstart biceps growth, hit them hard on three nonconsecutive days per week for six weeks.

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