Grow Your Biceps with This Simple Technique

Dec 12 / Build Muscle

Bodybuilders have used pre-exhaustion techniques to supercharge muscle growth for decades. Here’s one way they do it: They use an isometric hold at an exercise’s “sticking point” to fatigue the muscle fibers before cranking out repetitions. RELATED: musclemorphosis.com This iso-hold method increases the fibers’ time under tension, creating more metabolic stress and stimulating growth in that area. It also builds strength at a movement’s hardest point, which ultimately boosts performance. Try it with the classic biceps curl. Hold a pair of dumbbells with your arms bent at 90 degrees. This is...

Bodybuilders have used pre-exhaustion techniques to supercharge muscle growth for decades.

Here’s one way they do it: They use an isometric hold at an exercise’s “sticking point” to fatigue the muscle fibers before cranking out repetitions.

RELATED: musclemorphosis.com

This iso-hold method increases the fibers’ time under tension, creating more metabolic stress and stimulating growth in that area. It also builds strength at a movement’s hardest point, which ultimately boosts performance.

Try it with the classic biceps curl. Hold a pair of dumbbells with your arms bent at 90 degrees. This is the most common sticking point in a curl. You’ll maintain this position for 15 to 30 seconds, or longer if possible. Then rip out as many reps as you can. Feel the burn. (For more ways to train your arms, check out musclemorphosis.com.)

A lighter load goes a long way with this technique, so start by selecting a load you can typically lift for 15 to 20 reps.

Want to mix it up? You can also use the iso-hold at the end of a set as post-exhaustion. Either way, your arms will change.