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Pro Secrets | Bigger Biceps


Recently on our Facebook wall, we were asked how to attain bigger arms without gaining weight.   If your goal is to lean out while gaining mass, you may have some difficulty, but it is possible even with trained athletes.  Hypertrophy is stimulated when more protein is being synthesized than degraded.  Many bro’s will say this can’t be done. However, a study performed in 2011 of experienced athletes presented that if weight loss was kept to .7% per week, with calories dropped about 19%, an increase lean body mass could be achieved while still burning fat.  Nevertheless, to keep protein synthesized, an increase of dietary protein may be needed.  Although the myth of 2lbs per bodyweight isn’t required, when in a caloric deficit, taking in 1-1.4g of protein per bodyweight would be advantageous to building muscle. To further sculpt massive biceps, we asked our Team about their top secrets to getting swole.


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  • "If there are any critical factors in biceps training that are commonly missed, it is ‘peak contraction’ and focusing upon the eccentric aspect of movements. However, beyond these factors it is crucial that the movements chosen are performed as intended and create the desired muscular response. This complex riddle is solved quickly by lifting the small finger off the dumbbell, curling the weight such that the middle finger is directed towards the middle of the deltoids, and squeezing tightly as you lift the elbows up slightly. The ‘little things’ can make a big difference in the iron game."

- John Davies – Founder of Renegade Training

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  • "Your routine should be simple.  EMG research has shown that concentration, cable and barbell curls are the top 3 best to produce type2b IIX fibers stimulation (the type of fibers that best respond to hypertrophy).  While curling, place emphasis on moving your lever from point a to point b.  It’s all about the mind/muscle connection."

- Chad Demchik – NSCA CSCS and IFBB Physique Pro

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  • "Keep your elbows at your sides. The weight will drop, but it will help isolate the biceps. I like to finish with a set of dumbbell curls on an incline bench.  Get a nice stretch and use a relatively light weight while keeping elbows back, then burn out with a set of standing hammer curls."

- Chris Rogers – Online Training/Nutrition Coach

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  • "Use specialty sets.  A “Cluster Set” starts with a heavy weight for 3-6 reps, rest about 10-15sec, do another 1-2 reps and repeat once more for like a total of about 10 or 12 reps using a weight with which you'd usually stop at 6. To “Run the Rack”, perform 10 total sets starting at light weight but increasing each set, do 10, 20, 30, 40, 50...then reverse..50-10."

- Victor Egonu – Natural Pro Bodybuilder

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  • "Try forced negatives for added intensity. Choose a weight with which you can curl your targeted rep range fairly easily. On your last rep, have your workout partner add tension to the bar or weight stack as you fight the negative in a controlled manner. Add a few of these reps to all of your sets."

- Mike Rea – Nationally Qualified Bodybuilder 

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Use these techniques to stretch out the sleeves of your Barbell Club Tee’s or cut of the sleeves altogether and let your guns breathe.  #BeUltimate


Dean Tullio


The views and opinions expressed in this article are those of the authors and do not necessarily reflect the official policy or position of USPlabs or any employee thereof. Examples used within this article are only examples. USPlabs is not responsible for the accuracy of any of the information supplied by the authors of this article. Content contributors are not employees of USPlabs. Authors may have been remunerated by USPlabs.


The information provided in this article, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.