You'll Never Build BIGGER BICEPS Unless You DO THIS!

You'll Never Build Bigger Biceps Unless You Do This

Big biceps are one of the easiest signs of strength and fitness that anyone can spot right away.

But growing your biceps isn't just about isolating that specific muscle group.

The human body doesn’t work that way.

Recently, I’ve been asked this question multiple times—by people in the gym, heavily focused on isolating their biceps: *What’s the secret to big biceps? How did I achieve mine, and what should they do, since no matter how many curls they perform, they don’t see significant results.

The issue here is the wrong order of priorities.

If you focus only on bicep curls and isolation exercises, you’ll quickly hit a plateau.

To build truly big and strong biceps, you need to strengthen your entire pulling structure.

This means focusing on the harmonious development of your back, core, and entire body.

Your body works as a unified system, and the best results come when you acknowledge this.

Isolation exercises alone won’t bring the kind of results you admire in gymnasts or bodybuilders, because bicep growth largely stems from complex, compound movements.

Now, I’m not saying isolation exercises are pointless—they definitely have value. But most people get the order wrong.

Simply put: if you can’t do at least 3 sets of 10 pull-ups in different grips, there’s little point in focusing on isolation.

Compound exercises produce drastic results, laying the foundation for growth. ..

Then, once you’ve built this “base,” you can further refine your biceps with isolation exercises.

[Abdul.Pypro]

This man is amazing . HIs exercise are unique . And very effective.I had also see results after doing these exercise

[pajak]

This is true last few months i do only pull ups, chin ups, inverted rows and isometric hold and zero curls and anything, and my biceps get bigger than before

[thomasrobertfitness]

I can confirm that Adam’s bicep is literally huge in real life! Last time when we had a meeting, the vein was bulging and his arms looked pumped all day long. 💪🏻

[kevinkengkiatlim]

Thanks for everything 🙏, i always listening to you

[wakjob]

Never got much out of standing dumb bell curls. Once I laid down on a flat bench or incline bench, I got way better results... and serious DOMS!

[morelyminto]

To get started with proper form pull-ups do you encourage the use of an assisted pull-up (and even dip ) machine and then gradually reduce the weight and transition to un-assisted.

Thanks !

[LevurfLevurf]

I wonder if gymnastics strength has any carryover to combat sports like boxing and wrestling

[Nishantpatil-mkqh]

can anyone tell me which equipment should i buy, gymnastic rings or 16kg dumbells. please tell me

[pablorestrepo]

What do you think about doing inverted rows with underhand grip? Can I also do them this way? Or are normal inverted rows more effective?

[Thrakun]

Funnily enough, that video of Yuri van Gelder was when he was doing dumbell curls

[elzahmet]

Unless straight arm training it is not possible to keep the all muscle fiber under stress because in this way the muscle close to the thendons which is elbow and shoulder will work and you will have longer and solid muscle. Isllation will give you only to gain elastic energy storage you can not make new muscle fibers in this way and you wouldnt use all the potrntial of the muscle. For example our legs vs arms. We have much more stronger and solid muscle in legs because even if you walk it was always under stress over time and it instantly grows because of compression force of our bodyweight but our arms and hands were always free and most of the time they havent been exposed to compression and pulling isometrically

[brettinnj]

How come you don't offer your book printed in English?

[stasysmockus]

Bigger doesn't mean stronger. Infact, its better to have smaller but stronger biceps, otherwise you will look badwhen you get older