Bicep information

3 Reasons You DON’T Have “Awesome Arms”…
And What To Do About It NOW!

Basically, there are 3 genetic factors that determine how much mass you can add to your arms:

Length Of The Muscle Belly
Hormone Makeup
Micro-Targeting Of Muscle Fibers

Let’s break this down a little more:

1. Length Of The Muscle Belly
The closer to the elbow joint your biceps inserts on your arm, the more potential you have for adding mass as this means that you literally HAVE more muscle cells to target.

This will also affect the “shape” of your biceps muscle and is the reason why those with farther insertion points build biceps that look like a snake swallowed a baseball while others have a “thick and meaty”, full biceps.

2. Hormone Makeup

The better your anabolic hormone profile, the more mass you’re going to put on your arms (and everywhere else on your body).

Unfortunately, if you have poor genetics, you also are most likely challenged with naturally increasing insulin, growth hormone, and testosterone and getting them all to work together to trigger more arm size.

You can get better results by training at times when your body is already IN an “anabolic environment”, like in the early morning and in the early afternoon.

During these times, your body is more likely to translate your training into muscle hypertrophy.

However, if you’re truly a “hardgainer”, there are a few other key times when you can work WITH your genetics to overcome a fast metabolism.

3. Micro-Targeting Of Muscle Fibers

All muscle fibers are important but not all muscle fibers are trained effectively.

In fact, if you’re a hardgainer, studies have found that you’re likely only stimulating as little as 20-30% of your fast-growing Type 2 muscle fibers, despite your intense efforts even with multiple sets.

That’s not your fault…it’s a very real genetic limitation that’s holding you back from gaining more arm size.

One opportunity I see hardgainers NOT taking advantage of is a very SLOOOOOW descent of the weight during the “negative” portion of the exercise repetition.

For example, if doing barbell curls, you should lower the weight in a controlled “4-count” while flexing your arms at the same time.

This will cause your Type 2 fibers to “crash into each other” as they fight the weight and cause more microscopic fiber damage that triggers recovery and muscle growth.

But The #1 Culprit Behind Your Lagging Biceps Growth
Goes Much, Much Deeper…

In fact, understanding this one principle will help you gain as much as an entire INCH to your arms in just the next 6-8 weeks.

You see, your arms are NOT going to grow independent of the rest of your body.

Otherwise, you’d look disproportionate and just plain “weird”.

So if you want to add an inch of new growth to your arms, the secret is to add an extra 10 POUNDS of overall “weight” onto your body!

This is why exercises like squats and deadlifts (the grand poo-bahs of mass building exercises) are considered incredible “arm exercises” even though they don’t directly target your arms.