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Mind Pump: Raw Fitness Truth

1127: How to Grow Your Biceps

57:11

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In this episode, Sal, Adam and Justin isolate the bicep, it's function, aesthetics and the best way to train it for maximum growth.

  • Why the bicep flex is the universal “check out my muscle”? (2:35)
  • The anatomy of the bicep. (7:44)
  • Why the bicep curl is the easiest exercise to do. (12:20)
  • Ways to train your biceps to respond faster. (14:30)
  • Game-changing moments that altered the way the guys trained their biceps. (16:54)
  • The importance of utilizing full range of motion when training your biceps. (31:25)
  • The proper dosage for bicep growth: The rep ranges, amount of sets & training frequency required. (33:36)
  • The value of BFR (blood flow restriction) training. (39:27)
  • Sal’s ultimate workout to grow your biceps: Exercises, rep ranges, sets, frequency & MORE. (43:02)
  • Adam’s ultimate workout to grow your biceps: Exercises, rep ranges, sets, frequency & MORE. (46:15)
  • Justin’s ‘functional’ workout to grow your biceps: Exercises, rep ranges, sets, frequency & MORE. (51:11)
  • The importance of trigger sessions on your off days. (54:15)

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