How To Change The LENGTH of Your Bicep | Brendan Meyers
Channel: Brendan Meyers
Date: 2017-06-03

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Today we are discussing the subject of lengthening your biceps. Most people think that you can lengthen this muscle to make it appear bigger, but the short answer is no because where your bicep inserts is in a fixed position. It comes down to genetics. 

First off you must understand that there are two heads to your bicep. That is why is it called your "Bi"cep. Your bicep muscle is made up of a short head and a long head. The short head is located on the inside of your arm and the long head is on the outside of your arm. It inserts at the radial tuberosity and bicipital aponeurosis, which means it does not matter how you train or how you eat, you cannot lengthen the insertion point of your bicep any further since it is in a fixed position.

Let's talk about the specific actions of the bicep because if you do not know how to train them properly then you will not see the results you want. The two actions of the bicep are flexion and supination. This is important to know because if the muscle is already too tight, we can stretch the bicep to make it appear longer. 

The first stretch we will be working supination. Go up against a wall, arms out to your side, and supinate as much as possible until you feel a stretch. You can even lower or raise your arms to make it more intense.

Next is a similar stretch, but instead of having your arms out to the side they will be behind you with your palm on the wall. Your arm will still be in a supinated position. After this simply lean down, you should feel a good stretch in the bicep.

Stretches will help relieve excess tension in the muscle which will help it to look and appear longer. Remember we can lengthen the muscle but we cannot lengthen the insertion point.

Foam rolling is a type of myofascial release which will help take out adhesions, knots, and overall lengthen the muscle so it can contract a lot more effectively.

Let's cover some specific exercises that him help you add size to your biceps and give them a longer appearance. Force must be applied throughout the entire range of motion, not just half. If you're only working the bottom half of a bicep curl, you will only be working that part of the bicep. Full range of motion is required so that we can produce the maximum amount of force and get more effective results.

Bicep headbangers on dip bars is amazing as it covers all of the key points we talked about. You should perform 4 sets of 8-12 reps with 45 seconds rest.

Remember that in order to see the best results possible you must be getting proper nutrition and eating the correct amount of certain foods.

If you want to start training like I do and see more of these exercises, go here - /body-design-tool?utm_source=youtube&utm_medium=social&utm_campaign=Lengthening%20Your%20Bicep%20%E2%80%93%20BIG%20PEAK%20-%20description&utm_term=description&utm_content=Lengthening%20Your%20Bicep%20%E2%80%93%20BIG%20PEAK%20-%20description%20

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About Brendan Meyers:
Hey there! My name is Brendan Meyers, B.S. Exercise Physiology... owner of CalAesthetics, Body Transformation Blueprint, Creative Fitness Academy, and The CreateU Agency. My YouTube career started in early 2012 and I have been transforming lives ever since! From Collegiate football to the owner of multiple online businesses... welcome to my hustle!

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How To Change The LENGTH of Your Bicep | Brendan Meyers
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Brendan Meyers
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