Скачать или смотреть The Reason Your Biceps Aren't Growing

No, the reason your biceps won't grow is not because you lack biceps exercise variety during your biceps workouts or because you need to focus on emphasizing the biceps long head versus the short head. Usually the reason is something more basic such as failing to apply progressive overload or just not being patient enough with your muscle building program. However, if you do want to shift a bit more emphasis onto each head during biceps training then it mostly comes down to your shoulder position. If the shoulders are extended during biceps curls then it will emphasize long, and if the shoulders are in flexion it will emphasize the biceps short head. In general though, most people just need to focus on building bigger biceps overall rather than obsessing over these smaller details.

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