Who better to get bicep building tips from than the iconic seven-time Mr. Olympia winner Phil Heath? Even after retirement, his physique remains an inspiration for bodybuilders worldwide. In a recent Instagram post, Phil shared three easy ways to grow your biceps. Let’s take a closer look.

Tip 1: Incorporate Volume into Your Bicep Workout

According to Heath, you should try to train your biceps twice a week. This can be incorporated into your back or pull day, as well as on your arm workout day. This frequency ensures that your biceps get the attention they deserve while also leaving enough time for recovery between sessions.

Tip 2: Don’t Forget the Three Bicep Heads

Most people tend to overlook the three heads of the bicep muscle – the short head, long head, and the brachialis, says the bodybuilding icon. Each head requires different types of movements to be effectively worked. For example, the short head responds well to exercises like preacher curls or high cable curls where your arms are in front of your body. The long head requires exercises like the incline dumbbell curls and hammer curls with your arms on the side. Lastly, the brachialis muscle can be targeted with pullups or inverted rows with a narrow grip.

Tip 3: Focus on Muscle Contraction

For successful muscle growth, Heath recommends maintaining contractions for at least 1-3 seconds to activate the muscle. Rather than using heavy weights that compromise on form, work with a weight that allows you to hold these contractions. The key is control over the weight and not just lifting it.

Bonus Tip: Include Negatives in Your Bicep Workout

Slow negatives can aid in stretching and lengthening the bicep while maintaining constant tension on the muscle. Don’t just focus on flexing the biceps, but also invest energy while returning to your starting position. Incorporating these easy tips into your bicep workouts will steadily lead to noticeable results.

For more muscle building tips from Phil Heath, you can follow him on Instagram. Learn from one of the greatest bodybuilders to get those bicep gains you’ve always wanted.