The ULTIMATE Guide to Biceps Growth (73 Studies)
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- Опубліковано 9 лип 2024
- In this video, we're thoroughly exploring the science behind training the biceps for muscle hypertrophy, covering anatomy, functions, what exercises you should perform in your workouts, and much more!
- Link to Alpha Progression App: alphaprogression.com/HOUSEOFH...
- Link to FREE Bench Press E-Book: www.houseofhypertrophy.com/fr...
Timestamps:
0:00 Intro
1:29 Part I: Anatomy of the Biceps
8:16 Part II: The Best Biceps Curl?
11:01 Alpha Progression App Start
12:10 Alpha Progression App End
21:15 Part III: The Most Important Biceps Training Tip?
27:43 Part IV: The Biceps Do Not Grow Evenly Across its Regions
29:47 Part V: People Do Not Grow the Same Regions of the Biceps Equally
32:05 Part VI: Do Different Biceps Exercises Grow Different Regions?
37:48 Alpha Progression App Start
38:57 Alpha Progression App End
38:57 Part VII: Can You Bias the Long or Short Head of the Biceps?
45:51 Part VIII: The EMG Research on Biceps Exercises
48:33 Part IX: How Good are Compound Exercises for Biceps Hypertrophy?
56:48 Part X: Summary & Recommendations
Music:
1) Philanthrope, mommy - Tubes chillhop.com
2) Ruck P - Coffee Break chillhop.com
3) Sebastian Kamae, Dayle - Flux chillhop.com
4) L'Indécis - Departure chillhop.com
5) Xander - Oldschool Summer - / xandermakesmusic
6) Blue Wednesday, Shopan - Home Court chillhop.com
7) Philanthrope, mommy - Illegal Caviar chillhop.com
8) Thomas Prime, Moderator - Drowning Eyes chillhop.com
9) The Doppelgangaz - Dole Out chillhop.com
10) L'Indécis - Soulful chillhop.com
11) Cooking Soul - Holiday Agenda - / cookinsoul - Спорт
Hey all, hope the video is interesting in some way! - Link to Alpha Progression App: alphaprogression.com/HOUSEOFHYPERTROPHY
- Link to FREE Bench Press E-Book: www.houseofhypertrophy.com/free-e-book/
Timestamps:
0:00 Intro
1:29 Part I: Anatomy of the Biceps
8:16 Part II: The Best Biceps Curl?
11:01 Alpha Progression App Start
12:10 Alpha Progression App End
21:15 Part III: The Most Important Biceps Training Tip?
27:43 Part IV: The Biceps Do Not Grow Evenly Across its Regions
29:47 Part V: People Do Not Grow the Same Regions of the Biceps Equally
32:05 Part VI: Do Different Biceps Exercises Grow Different Regions?
37:48 Alpha Progression App Start
38:57 Alpha Progression App End
38:57 Part VII: Can You Bias the Long or Short Head of the Biceps?
45:51 Part VIII: The EMG Research on Biceps Exercises
48:33 Part IX: How Good are Compound Exercises for Biceps Hypertrophy?
56:48 Part X: Summary & Recommendations
How would you count compound volume for biceps? I count them as half a set. Even chest flies hit the biceps a bit
This video did not appear for me in my recommendation... I think your change of upload schedule could be hindering you in the algorithm.
My brain will grow more than my biceps watching this vid ngl
Haha 🧠 💪
S-Tier comment
The brain doesn't grow. It just gets wrinklier.
i know where you live
Based
The channel should be called Hypertrophy University with content like this. Phenomenal job as always.
Haha, thank you so much my friend 🙏
@@kyvoll You very well may be; I have no idea who you are. But the substance and style of the channel's content sure isn't, and that's what I was describing.
@@mildlyextreme I meant it in more of the brotherhood sense. Not like a frat house. Shouldve worded it a little better. by "just guys being dudes" I meant like, we are just after the same goal that most men are. Getting bigger. And we are in it together, like a brotherhood.
@@kyvoll Oh I see. I agree with all that but still in my opinion House of Hypertrophy content is reminiscent of (classical) university level course instruction in terms of its quality and presentation in a way that none of the other fitness channels I've seen are like.
Edit: except for perhaps Flow High Performance, which is oddly similar in almost every way from format to music to voice even. So much so that I wonder if it's the same guy doing both channels.
After 30+ years of heavy lifting, at least for me, my biceps and triceps never really got as big as I would have expected for the weights I was lifting...typically in the 45#-60# range for dumbbells and the 100#-125# range for bars. It wasn't until COVID induced me give up my gym membership and start working out from home with much lower weights and higher intensity, that my arms grew how I expected them to with the heavy weights. As a plus, I used to spend one full workout just on arms, now I tack on 30 minutes at the end of my chest/back routine and get better results, but as you made abundantly clear, every one is different and your goals should drive your choices. For me, lifting heavy made me strong and lifting much lighter with much more intensity, made me bigger.
This is really interesting to hear, thank you for sharing!
Wow. Wow. Wow. Grabbing my Popcorn and starting this beautiful biceps movie! Thanks for all the hard work🙏🏼
Hahaha, thank YOU for the support my friend!
What an incredible video. This is what UA-cam is made for. An incredibly thorough breakdown of a topic, in an easily digested format. I'm just amazed at how much quality info is in a single video.
Thank you so much Jonnie, you can't imagine how much your kind words mean to me 🙏
Nice to see you here!
This channel is just absolutely amazing. Insane amount of work put into these videos. Respect
Thank you so much 🙏
ditto
Wow, this is amazing! I can definitely see the effort you put into this, excellent work man. Thanks for all the knowledge, can't wait for the next one.
Thank YOU for the kind words and checking out the content! 🙏
So, some people's biceps are triceps, and some people's biceps are quads.
I must say, I am constantly impressed by the amount of research, thought & analysis that you put in your videos to give a comprehensive, unbiased, scientific, yet, practical, overview of topics/issues in exercise science.
Kudos!
P.S.: No study links this time? I *really* like those! I might be one of the few who actually goes back & reads them... 🙂
Thank you so much my friend!
I will add the list of references in a second, I need to put it in a seperate PDF file first, and then I'll add the link. I'll comment here again once I've done that 😃
What a monster of a video. Amazing research. Congrats!
Hahah, thank you!
Absolutely loved this video. Realize it doesn’t get as many views as it’s so long, but it’s an absolute wealth of information. Hoping you still release part 2 of the ultimate guide and also continue for other body parts. Thanks for all your work! ❤
It took multiple sessions for my TikTok brain to finish it but it was definitely worth it.
The info about variabilities in the number of bicep tendons and muscle heads alone are mind blowing. The entire video has been super educational until the end.
It also teaches people to think more critically about their training by presenting conflicting studies and specifying which info are still in the realm of speculation only and even if proven true, genetic factors still will affect the final appearance of the bicep peaks.
Ultimately, people should use the knowledge to experiment and see what works for them best.
Great video, Dhimant. It was amazing.
Thank you Miguel! I really appreciate you taking the time to watch and write out your feedback my friend! :)
This content is extremely high quality. The video is packed with information and it is slightly longer than an hour! Very impressive.
Also the video explains the most efficient ways to train the biceps in the most time-efficient way!
Thank you for providing this level of quality content for free :)
This video compliments the tricep (63 studies) video that you posted a few years ago perfectly. I updated my routine due to that video. This video was also super informative. I have some notes for changes that I will consider for my routine in the future and a better understanding of the anatomy of the bicep thanks to this video. Keep up the great work - legend!!!
This is really great to hear, thank you so much for your support across the years dude 🙏
@@HouseofHypertrophy It's more than well deserved!
@@Muphenz what updates did u do to your routine for your triceps ? (I am guessing that u incorporated more over the head exercises.)
#1 Weightlifting related channel on UA-cam. Cant find this kind of unbiased scientific content anywhere else.
Thank you my friend, that's truly so kind of you!
This channel just blows me away with your focus on science and the stunning visual aids. Just simply amazing.
Thank you so much my friend, that really means a lot to me! :)
The videos in this channel are so far beyond any that I've ever seen in detail and production quality! Really amazing
Thank you so much :)
Thanks for all the time and work to make these comprehensive videos. I haven't seen anything like your videos anywhere else. Truly quality content from this channel, that I've found to be very helpful for answering the many question marks I have about hypertrophy.
Thank you so much, that's very kind of you!
Would love to see videos like this for each muscle. Great job as always.
I am planning to do this :)
Great video... cant wait for the rest!! 👌🏻
Excellent work!! Loved the fact that you questioned everything and cited lots of studies. Subscribed!
This guy put a lot of work into this and it's a lot of useful information. Nice job. Keep them coming🎉.
Hyped for the video! Thank you for your amazing work.
Thank YOU for checking it out dude!
Wow, I'm speechless! How does this guy do it? Hat's off to you sir.
Haha, thank you 🙏
Amazing video, can't wait for part 2!!!
Good job, keep it up!
Thank you dude! all the best
@@HouseofHypertrophywhen the part 2 volume
Wow, as always, you made an incredible job. Thank you!👍👍👍
🙏 thank you my friend
Great work man!
Wow! The quality of this channel is crazy, thank you!
Thank YOU for the kind words !
thanks for making this video bro, i needed it
Amazing editing and clear explanations nice one
Had to subscribe
Great breakdown 💯
I love gym and science, so your channel is exactly what I want❤
Really awesome to hear, thank you
Great Video, well researched, thought out, presented & explained, thanks!
Thank you so much 😄
Excellent, very detailed video, continue with your great work friend, thank you for the knowledge and information you give us on this path of hypertrophy.

One of your best videos yet brother, thank you!
Thank YOU my friend 🙏
Best video I've seen on biceps so far.
Thank you 😄
24:55 hearing “these women were assigned to the failure group” is straight hilarious 😂😂
Amazing work as all ways sir💪
Thank YOU for checking out the work 💪
top quality , keep up the good work
Thank you :)
I have been waiting this video for almost a year I am so excited rn
Oh, haha! Sorry for keeping you waiting so long! I hope the worth ends up being worth it :)
yet another amazing informative video
Thank you my friend!
Amazing work. I rarely comment, but at least this might assist your channel. Thank you for the work
Dude, this is so epic! Amazing
Thank you so much dude, it means a lot coming from you! :)
Thank you for this video. Highest-quality information I have ever seen on this subject. Subscribed.
Thank YOU so much, Welcome to the House of Hypertrophy!
Insane value, thank you soo much bro
Thank YOU for checking it out!
Leaving a comment to show my support! I enjoy your videos!
These videos are like no other! You should have a lot more subscribers
Thank you my friend! :)
Thankya for the video, it's a nice listen to when you're out for a walk.
Awesome to hear, thank you for checking it out!
Fantastic video!!
I really appreciate that, thank you!
Great video brolo
Incredible video!
Thank you :)
So informative made me subscribe to your channel instantly thank you
Very well done! Take a bow.
Thanks for your good video!
Thank you for checking it out!
Welcome back bro... finally another video
Thank you dude, hope the video is useful in some way!
Thank you so much man ,this is very helpful now I can maximize my bicep gains!!! ❤❤❤
No problemo! thank you for checking it out!
Nice to see that Alpha Progression is sponsoring your video. I've used the free version of the app for a while now, and I've found it's one of the better lifting apps around. It's got a huge range of exercises avaialbe, and the tracking is decent.
That's really cool to hear, thank you! :)
Excellent. This one will require more than one viewing.
I'd like to say I really appreciate your support dude, hope the content serves you in some way! 🙏
Most valuable Training Information in the Internet is this channel
Thank you my friend 😃
mad respect for this guy for making a whole ass documentary.. most underrated ytber ever.
Hahaha, thank YOU dude 💪
Probably my favorite exercise science vide oI have ever seen at this point
Wow, thank you so much my friend!
I'm shocked that for being "The ULTIMATE Guide to Biceps Growth with 73 Studies", there was practically ZERO studies comparing different bicep exercises to find out which is THE best! 😫 That's really what everyone would have wanted to know...
Because no excersize is best. Everyone's insertions are different and doing pronated supernated neutral front of body behind body all have different impacts on different people! But if your question is how do I get my arms the biggest the boring but true answer would be do gymnastics the extended stretch periods give them disproportionately giant biceps! However their training is not as easy to access or do as repeatedly moving something heavy!
@@johnhamilton6768 In science, individuality has no purpose! 😃 That's why studies exist: to find out which works the BEST for MAJORITY of people! Thus if 1 exercise provides great results for 90% of subjects and other exercise only for 5%, then we can rank them! But there's mainly only EMG studies on multiple exercises and then some 1vs1 studies on a few.
Hmm, I've heard and seen them gymnast arms! Would be cool to have some sort of valid program for the gymgoer on those 🤔
Great video💪💪💪💪
Thank you!
Ahhh still droppin gems👊💪👏
🙏 Thank you my friend, as always!
Great video that covers a lot of information! Question: is that you doing the voiceover?
Thank you, and yep, that's me :)
The way I train biceps is put a 3-4 minute song on my phone. Get a straight bar with a weight you can curl about 20-25 reps. Start the song. Curl ten reps and then a ten count rest holding the bar and then another rep. Eventually you’ll need more time and just wait until you can get another rep. You don’t stop until the song is over. Next set 2 minute song with less weight and finally third last set try to get a minute. At anytime you feel you’re absolutely done you can stop early. You don’t need anymore bicep training after this. Hits them hard and fast. No cheating. Keep the reps clean. Partial reps are fine at the end.
nice work bro , u need a special gift for all ur work bro!!!!!
Thank you so much 😀
no words. just Thank you very much.
No problem! thank YOU for checking it out!
Great content as always 💯🙏 Are compound exercises are enough to grow the brachiales?
Thank you so much! there's not much research on this, but I will have a video on this. For the time being, I think compound exercises will certainly develop the brachialis, but isolation exercises are probably needed to maximize it
Your channel is growing so fast man.
You will hit 1 million subs in no time.
I know you've been here since the virtually the start, thank you for your support!
@@HouseofHypertrophy haha thanks man, your channel will grow so much that you wont be able to see my comments anymore.
You totally deserve it.
what a monstrous video. I haven't finished the video but on the whole cable/machine/dumbblell thing what I usually like to do myself is focus on more compound focused lifting, things like bench press, db bench press/bicep curls than use the machine/cable variants of the excercises as a finisher just due to the fact the cable ones are a bit more comfortable to do, especially when everything else is already tired afs, it can just get that lil bit more.
I do the same approach with legs, focus squats and other db squats and lunges than head over to the leg press to finish everything off.
Awesome stuff, thank you for sharing!
This guy deserves a Nobel Prize for the quality of these videos
Haha, thank you for those really kind words!
Hey HOFH, I really enjoyed your newest video. And I really liked your workout recommendations, but I think machine workouts would be a great addition to your videos. Free weights for those who workout from home, and machines for those who go to the gym or who enjoy to alternate between the two.
Thank you! I think alot of information in this video can be extrapolated to machines. For example, there are machine exercises that train the biceps at different shoulder angles :)
Do curls after your compound pulling exercises ! Done !
Thank you! You just saved me 63 boobless minutes.
Can you make a video talking of heavy duty and what the science sets about it and how to do it to get the moist gains as posible?? 🙏🙏
Literally told myself I haven't seen a video in a while, I need my fix of excellent content for my brain to use in tge gym
Hory Shet an hour, no wonder u took your time *grabs popcorn*
Haha, hope the video was interesting in some way!
Man, we thank you for the time and efort in making this video!
I thank YOU for checking it out haha :)
We need one on shoulders ❤❤❤
I'm going to do this with all muscle groups :)
Thank you
You're most welcome!!!
00:07 Scientific guide to building biceps
02:21 Biceps heads are morphologically variable
06:42 Elbow flexion with supination activates biceps most
08:53 Curling exercises are effective for biceps hypertrophy
13:18 Stretching during exercise may lead to more muscle hypertrophy.
15:22 Stretch exercises can lead to substantial muscle growth
19:06 Biceps response to stretching and variable resistance
20:55 Select cable face away curls or inclined dumbbell curls based on preference.
24:45 Proximity to failure significantly impacts biceps hypertrophy
26:39 Training near failure optimizes mechanical tension.
30:32 Biceps growth varies across regions
32:28 Different subgroups of muscle fibers within the biceps have varying functions.
36:12 Different biceps exercises may target different regions for optimal growth.
38:03 Customizable biceps workout program
41:49 Biceps growth can be affected by the position of the muscles during different exercises.
43:36 Different arm positions during curls may not significantly affect long head or short head biceps growth.
47:26 Surface electromyography data is not reliable for recommending favorable biceps exercises.
49:27 Compound exercises may not fully maximize biceps hypertrophy.
53:04 Bench press and biceps growth
54:56 Vertical pulling exercises with a pronated grip may not optimize biceps tension.
58:39 Curl with shoulder extended generates the largest bicep volume increases
1:00:35 Training with compound exercises can be effective for biceps growth.
Crafted by Merlin AI.
How about supinating curl vs palm facing upward curl? Are they similar in hypertrophy?
As someone doing mainly calisthenics, what bodyweight exercise would you recommend instead of Incline Curls and Cable Face Away Curls? Pelican Curls seem very similar to me from a biomechanical standpoint, but I'm not sure.
Btw, awesome video as always, can't wait for the next one!
Pelican curls would be ideal, but unless you cannot access a gym I would suggest for hypertrophy doing machines and free weights, which you can still balance with calisthenics
Alternated DB Curls, Ez-bar Curls and Cable Curls are S tier for me. I tested a few mesocycles with Cable Face Away and Incline Curls but they all felt quite off. No pumps, no disruption/fatigue and no soreness in my biceps, felt like my brachioradialis did all the work. What are you guys experience with different types of curls?
If u want to grow your biceps train it in its lengthening range where peak resistance at the bottom where muscles are most lengthened (streched) studies have also shown that training muscles group in its lengthening range lead to more gains compared to training in its shortened range try incline dumbbell curls sholder extended back don't move your shoulder forward keep your shoulder and elbows still remember your body's strength profile should match the exercise's resistance profile where in this exercise matches perfectly..
Please make video about every muscle part like this !!!!
I will have more videos on other muscle groups :)
Can you make a video of the optimal calorie intake for long-term hypertrophy?
In other words: What is the best way to gain muscle in a given period of time, say 50 weeks, when limiting total weight gain at the end point (or alternatively body fat).
Options would be fast bulking followed by fast cutting, lean muscle gain, intermediate bulking with mini-cuts, etc.
It is far from obvious to me (and I think to everyone else) what the literature tells us, and at the same time this is a very practical example.
That's a great idea, I will indeed try to have a video on the research on bulking (and probably cutting) too :)
@@HouseofHypertrophy
I think one has to consider both, when not only going for strength. In the end, there must be an optimal way, when setting the constrain of body fat at one point in time of the year. The question is just, do studies show that 😁
a medical student and enjoy your video 🎉❤ very academic explication
Thank you! I wish you the best of luck with your studies 🙏
Oh my god, thank you so much.
Haha, no problem! Hope it's helpful in some way!
Where is the part 2 you mentioned?
Im waiting part2
Hello! Would be very interesting if you could do a video of heavy, light, medium program and if it is effective. Its probably just bro-talk but could a light day before heavy prepare muscle for the next day and give better results? No other channel on UA-cam does content like this with easy explanations👍
Thank you so much for the kind words! Unfortunately, I'm unaware of any research that can truly answer this, but I have an older video demonstrating that training with different loads across different days does not enhance hypertrophy : so indirectly this may rebuttal that idea: ua-cam.com/video/V40pAXOyuGc/v-deo.html
The amount of context and nuance of each research provided in this video is invaluable what a video
Thank you my friend, I truly appreciate the kindness!
Insane amount of work was put into this video. I do however enjoy the more compact videos. Just some feedback.
Thank you for the feedback 😃 - I will certainly still have more compact videos. Also, I will actually have shorter "clips" of my long form content on this channel here: www.youtube.com/@HouseofHypertrophyClips
Was part 2 ever released? I couldn’t find it
What would be the adantage of any if curling a dumbell starting pronated but gradually supinating as it goes up and reversing the rotation as the dunmbell goes down?
i cant find the part 2 of this video where you mention frequency, sets, reps, etc.
Subscribed simply thanks to the channel name
Haha, thank you! :)
Elite gymnasts grow biceps with SA DB planche press on bench and ring Back Lever, Maltese, Ring Planche, behind body banded bend over bicep curls, standing inclined ring Planche press.
I knew about the extra tendon you can have in the wrist/forearm but I didn’t realize that having 3 or 4 biceps heads. So I palpitated my bicep’s tendon and I’ve got 3.