How should we train the biceps?

Chris Beardsley
11 min readMar 7, 2019

How can we design a training program that will maximize the growth of the biceps? To answer that question, we need to know which factors we need to take into consideration, and how each of these factors affects the content of the program.

What information do we need?

We can use the research literature to enhance our training programs if we search for information about the gross anatomy, regional anatomy, and internal moment arm lengths of a muscle, in addition to its working sarcomere lengths, and susceptibility to muscle damage. Each of these factors provides information that is useful for different reasons (read more).

  • Gross anatomy describes the locations of the attachments of the muscle to the skeleton. Learning the basic anatomy of a muscle helps us figure out suitable exercises, and also helps us see how we might alter them to target different muscles within a group.
  • Regional anatomy describes the way in which a muscle divides into several internal regions, and this tells us whether we are going to need multiple exercises to train the muscle.
  • The internal moment arm lengths of a muscle determine its leverage on the joint, and therefore its contribution to a joint moment, relative to other agonist muscles. This allows us to see where peak force in an exercise joint range of motion needs to be, to target one muscle within a group (or one region of a muscle). We can alter the point where peak force occurs by our exercise selection and by our choice of external resistance type.
  • The working sarcomere lengths describe the lengths of the sarcomeres inside a muscle over its joint angle range of motion. It allows us to see if the muscle can experience (1) active insufficiency (and so will be trained poorly by exercises involving peak forces at very short muscle lengths), and (2) stretch-mediated hypertrophy (and so will be trained more effectively by exercises involving peak forces at very long muscle lengths).
  • The susceptibility of a muscle to damage is how easily a muscle is damaged by a workout. It is affected by: (1) muscle fiber type proportion, (2) its level of voluntary activation, and (3) the working sarcomere lengths of its muscle fibers. The amount of muscle damage that a muscle experiences…
Chris Beardsley

Figuring out how strength training works. See more of what I do: