Grow BIG Biceps Fast (THE BEST EXERCISE THAT YOU’RE NOT DOING!)

Hey everyone! It’s Cory McCarthy, and welcome back for another episode!

People keep asking me for even more science-based training videos, and your wish is my command!

In this video I present to you an EXCLUSIVE, hard-hitting exercise variation for your biceps that, as far as I am aware, I invented!


After I demonstrate the exercise in detail, I will briefly explain the science behind WHY you should be including this in your biceps routine.

So… let’s get started, shall we?

I call this exercise the Two Arm Concentration Hammer Curl, for obvious reasons.

You perform it like you would a standard one arm concentration curl, but you use a hammer grip, with both arms at once.

Ensure you anchor your arms to your inner, upper thighs. And take a seated position that may appear to others like your about to go down on yourself.

I was aiming for 13-15 quality reps, and I achieved 15.

After that, I reduced the weight by 40%, and continued repping beyond initial failure — achieving an additional 12 reps.

I also want to note that I controlled each rep, and flexed hard at the top.

This was used as a finisher for the biceps, and it satisfied the mechanism of hypertrophy known as metabolic stress.

Now, for some science! References are listed over at my blog Stronger Faster Vegan, which is linked below.

According to EMG data, the concentration curl is superior for biceps activation when compared to other popular curls, like the Scott Curl, Cable Curl, Standard Barbell Curl, as well as the Dumbbell Preacher Curl.

However, just by using a hammer grip with your concentration curls — you achieve more activation than either a supinated or pronated grip!

And that was my reasoning when developing this exercise.

At first, I had tried the one arm version — but I found that when I used both arms simultaneously, I felt it even more in my biceps. I got a better contraction, a deeper burn, and a greater pump.

That last part is purely anecdote, of course.

So — give this exercise a try! And let me know what you think.

Also, stir up some dialogue below — even share some of your own training variations. I’d love to hear about them!

REFERENCES

THE MECHANISMS OF MUSCLE HYPERTROPHY AND THEIR APPLICATION TO RESISTANCE TRAINING http://www.lookgreatnaked.com/articles/mechanisms_of_muscle_hypertrophy.pdf

The Role of Metabolic Stress in Muscle Growth http://www.lookgreatnaked.com/blog/the-role-of-metabolic-stress-in-muscle-growth/

SuppVersity EMG Series – Biceps Brachii: The Very Best Exercises for Sleeve Bursting Biceps http://suppversity.blogspot.com/2011/07/suppversity-emg-series-biceps-brachii.html

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