The Reason Your Biceps Aren't Growing

No, the reason your biceps won't grow is not because you lack biceps exercise variety during your biceps workouts or because you need to focus on emphasizing the biceps long head versus the short head. Usually the reason is something more basic such as failing to apply progressive overload or just not being patient enough with your muscle building program. However, if you do want to shift a bit more emphasis onto each head during biceps training then it mostly comes down to your shoulder position. If the shoulders are extended during biceps curls then it will emphasize long, and if the shoulders are in flexion it will emphasize the biceps short head. In general though, most people just need to focus on building bigger biceps overall rather than obsessing over these smaller details.

Get Your FREE Custom Workout & Diet Plan:

Connect With Me:

Premium Quality, Science-Based Supplements:
(Save 15% with coupon code YOUTUBE15)

#fitness #gym #workout #buildmuscle #bodybuilding #biceps #bicepsworkout #armday

[SeanNalewanyjShorts]

💪 FOLLOW THESE 2 STEPS TO MAXIMIZE YOUR RESULTS:

1️⃣ Get your FREE training and nutrition plan from me by pressing the yellow profile icon above then clicking the link in bio.

2️⃣ Check out my no B.S supplement line over at RealScienceAthletics.com (link also in bio) and use code YT10 to save 10% on your first order.

✅ Follow on IG for more daily tips: @sean_nalewanyj

P.S. If you signed up for a free plan and didn't receive it, check your junk/bulk folder. If it's not there then contact info[at]seannal[dot]com to have it re-sent.

[SeszerCaesar]

Bi - two heads
Tri - three heads
Can't get any simpler than that

[viticoful]

Imagine thinking bi = 3, what's next triceps have 4 muscles?

[Maligale.]

“The bicep is treated as 1 muscle when it’s actually 3”

Somewhere between these numbers is the correct answer

[revr]

Had me at "quick 20 minute workout" 🤣😂

[BigBossBernie]

"Your BI-ceps is actually three muscles"... I mean, sure, I'm a BI-pedal with three legs I guess?

[Cottonmouth_Outdoors_]

Corrected the guy without being disrespectful, got to the point; taught us something...
Liked, commented, followed.

[ankurdahiya]

Dude roasted him in calmest way possible

[SeanNalewanyjShorts]

ADDITIONAL NOTES:

If your biceps aren’t growing, a lack of exercise variety is almost certainly not the reason.⁣ It isn’t because you “aren’t effectively isolating the long head versus the short head” or because you need more movements to emphasize the brachialis.⁣
⁣
Usually it’s something far more basic, such as not training hard enough in general, utilizing poor lifting technique, or not progressing your exercises in a properly structured way.⁣ That, or your biceps are in fact growing just fine but you’re simply expecting too much too soon.⁣
⁣
Unless you’re in the more advanced stages of lifting, you don’t need to worry much about the smaller biceps training details - you just need to focus on the core principles and on adding more overall mass in general.

Not saying you shouldn’t include movements that shift the emphasis between long head/short head a bit, but definitely don’t get too hung up on it. And the best way to do this is not through varying grip width like the video here suggests, but to alter your shoulder position.

When the shoulders are positioned back (such as in an incline curl or cable curl facing away from the machine) it will hit more long head, and shoulders forward (such as in a preacher curl) will train more short head.

[arx_vfx]

I’m slowly watching the rivalry between these two growing. This finna be a whole beef I’m psyched

[thetizzuzez]

I swear your one of only dudes who will teach me something new that I can actually trust ty for this

[smmtanzimurrahman]

I just don't get it how these influencers tell lies with such confidence🤔🤔

[luxxulyanite]

Biceps short head - upper arm
Biceps long head - upper arm
Brachialis - upper arm (hammer curl)
Brachio radialis - forerarm

[debk]

It’s important to know that the brachialis splits the bicep and is crucial in bicep development.

[mr.e]

“Hey guys, here’s the surprising reason your biceps aren’t growing. One, You’re not doing RAD-140. Two, you need to score some Anavar from my cousin Julio, and three, you’re not hitting the 23rd head of your triceps with inverted bosu ball reverse grip hanging one arm curls.”
Thank God I’m not a young impressionable kid these days. Just when you thought the collective brain pool couldn’t get any lower along comes TikTok to somehow drain a little bit more.

[lulurobot]

People being simply not patient enough. Is like the whole answer to the lies of the fitness industry. It takes years and many years people. Stay consistent stay motivated trust the process. Nice one Sean 👍🏻

[PeterKouris]

Fun fact: Some people have a mutation that gives them extra bicep heads, from 1 extra to 3 extra

[ZoeCuiM]

I wanna hear this guy's thoughts on triceps and quads.

[MarkoMilicevic-nn]

Mr. Nalewanyj goes straight to the fkn point on All his content and its sad when ppl make nonsense BB videos

[carbontooth]

The trap I fell into was cutting out curls when I started focusing on chins. I bought hard into the hype that compounds do literally everything and isolation movements were somehow too light to stress a muscle enough.