Build Muscle in 90 Days - http://athleanx.com/x/biceps-big Subscribe to this channel here - /athleanxenglish The perfect biceps routine should consist of exercises that not only work the short and long head but also the brachialis, a completely separate muscle. Additionally, you need to put the biceps through its full range of motion and utilize elbow flexion and hand supination. That being said, even that won’t complete your biceps routine! To round out your biceps you also need to include techniques that create unique stress on the muscle so that it has no choice but to respond. That’s what we do in this video. If you look at the main exercises that people do in their biceps routines you’ll see a lot of curls. After all, one of the main functions of the biceps muscle is to flex the elbow. This is a problem when it comes to complete bicep development since they get a lot of activation during your back workout so to take that development to the next level you need to include unique methods of stimulation. Just because you take the muscle through a full range of motion in the exercises you do (the muscles major role is flexion at the elbow and supination at the hand) doesn't mean you're giving the muscle enough stimulation to force growth. We all know guys who can do tons of pull-ups and rows but don't have much bicep development. The solution to this problem is to not overlook the popular bulking exercises - those are still the foundation of your training, but we also need to add specialized exercises and techniques. That being said here is what the perfect biceps routine would look like: Cheat Curls – To failure immediately into Barbell Drag Curls – To failure Perform for 3 sets Weighted Pull-Ups – To failure immediately into Pulsed Contraction Pull-Up Curls – To failure Perform for 3 sets Incline Dumbbell Curls – 3 sets to failure (Use the mirroring technique on the triceps stretch) Dumbbell Curl Trifecta – 2 sets of 8 with each arm for each exercise – Cross Supination (Emphasizes the long head of the biceps) – Cross Pronation (Emphasizes the brachialis) – “No Money” Curls (Emphasize the short head of the biceps) When you put this together as I suggest, you are not only working the biceps through their full range of motion but you are working each area of ​​the biceps in a way that which you are probably not used to. Advanced techniques allow for more intense sets which is obviously more aligned with compound lifts and that way you have a great routine. This is just one example of how to apply science to your training. If you want to train like an athlete you must back up every routine you do with science. You can do this with the ATHLEAN-X Training System available at http://athleanxespanol.com and immediately begin building a defined, muscular and athletic body. For more biceps workout videos be sure to subscribe to our YouTube channel / athleanxespañol and don't forget to turn on notifications so you don't miss a single video.