In this episode, Sal, Adam and Justin isolate the bicep, it's function, aesthetics and the best way to train it for maximum growth. Why the bicep flex is the universal “check out my muscle”? (2:35) The anatomy of the bicep. (7:44) Why the bicep curl is the easiest exercise to do. (12:20) Ways to train your biceps to respond faster. (14:30) Game-changing moments that altered the way the guys trained their biceps. (16:54) The importance of utilizing full range of motion when training your biceps. (31:25) The proper dosage for bicep growth: The rep ranges, amount of sets & training frequency required. (33:36) The value of BFR (blood flow restriction) training. (39:27) Sal’s ultimate workout to grow your biceps: Exercises, rep ranges, sets, frequency & MORE. (43:02) Adam’s ultimate workout to grow your biceps: Exercises, rep ranges, sets, frequency & MORE. (46:15) Justin’s ‘functional’ workout to grow your biceps: Exercises, rep ranges, sets, frequency & MORE. (51:11) The importance of trigger sessions on your off days. (54:15) Related Links/Products Mentioned September Promotion: MAPS Starter ½ off!! **Code “STARTER50” at checkout** How to Get Big Arms | Mind Pump Media The untold story of the iconic Rosie the Riveter poster Mind Pump 1122: How To Build An Impressive Chest The ONLY Way You Should Be Doing Dumbbell Bicep Curls! Sliding filament theory - Wikipedia How To Do A Pull Up | Banded Pull Up Regression (TRY THIS) Mind Pump TV - YouTube Occlusion Training Guide - Mind Pump How To Use BFR Training To GROW Your Arms (CRAZY PUMP!) Rubberbanditz Resistance Band Set Mind Pump Free Resources
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