YOUR BLUEPRINT FOR SUCCESS
Photography
Shutterstock | 1 & 2.
Journal of Strength and Conditioning Research
If you’re working on your
physique, brick-like biceps are
likely to be somewhere near the
top of your wish list – in which
case, you came to the right
place. Our 10-move session
(on page 86) offers up some of
the most effective exercises
for muscling up in the arm
department, but before you give
it a go here’s what the science
has to say.1. MAKE A MIND
MUSCLE
CONNECTION
Aimlessly wafting the weight
up and down isn’t going tocut it. To maximise muscle
growth, absolute focus is
key. Researchers have found
that using an internal focus of
attention – thinking about how
the muscle is working as you
perform the movement – leads
to greater muscle activation (as
measured by surface
electromyography).^1- EMPLOY THE FULL
RANGE OF MOTION
Controlled, full-range reps
should be your priority. One
2012 study found that in 40
male subjects, using a full range
of motion during bicep curls
led to greater hypertrophy of
the biceps, as well as a 25 per
cent increase in strength – as
opposed to just 16 per cent in
the group that did partial reps.- UP THE VOLUME
Your biceps get worked
with almost all upper-body
exercises, but if you want to add
noticeable growth you need
to do more than a couple of
half-hearted sets tagged onto
the end of your back workout.
Aim to train your biceps twice
a week for a weekly total of 16
STRONG-ARM TACTICS
3 tips for bigger biceps