Increase Your Biceps Size & Strength NATURALLY in 7 Days!

Today I want to discuss a training technique that you can implement right now into your weekly workouts to help you start to see noticeable biceps growth in a short amount of time. Too often we blame “genetics” for lagging areas, but in reality what it really comes down to is your level of “intensity” when training. But as you can imagine, short of having you here in my gym so I can physically train you, it can be very hard for me to convey what “INTENSE” training really feels like.

So to help you gain an understanding of the kind of intensity I want you to have, I created a biceps routine that I want you to perform at the END of your workout that utilizes “Fascia Stretch Training” because this technique is only effective when your muscles are pumped and full of blood.

What Is The Fascia?
You see, your muscles have a protective barrier, or casing, that holds them in place called the fascia and while we need this internal support system to survive, at times it can be limiting to your growth. So the goal here is to try to “stretch” the fascia utilizing the “pump” we get from intense training and then HOLD a deep stretch with very specific exercises to force the fascia to stretch even more allowing the once restricted muscle to grow.

This works because when your muscles are fully pumped, they’re pressing against the fascia and by stretching hard at that time, you increase that pressure on the fascia greatly, which can lead to expansion of the fascia. So this is very different than just normal stretching.

Dumbbell Spider Curl: (4 Sets: 10 - 12 Reps)
Our goal here is to isolate the biceps and obtain a massive pump, so you want to pick a weight that will allow you to reach you goal of 10 - 12 reps. Then keep the rest periods short, so about 45 - 60 seconds.

Now, if done with the right intensity you should already have a decent pump by set 2 and this going to get us to reach our goal of forcing a lot of blood into the muscle and apply pressure to the fascia. So REALLY make sure you keep the rest periods SHORT, we do not want to lose the pump!
Continue to FULL ARTICLE here:


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  1. ScottHermanFitness

    ScottHermanFitness4 months ago

    Today I want to discuss a training technique that you can implement right now into your weekly workouts to help you start to see noticeable biceps growth in a short amount of time. Too often we blame “genetics” for lagging areas, but in reality what it really comes down to is your level of “intensity” when training. But as you can imagine, short of having you here in my gym so I can physically train you, it can be very hard for me to convey what “INTENSE” training really feels like. Continue to FULL ARTICLE here: So to help you gain an understanding of the kind of intensity I want you to have, I created a biceps routine that I want you to perform at the END of your workout that utilizes “Fascia Stretch Training” because this technique is only effective when your muscles are pumped and full of blood. (1:33) Dumbbell Spider Curl: (4 Sets: 10 - 12 Reps) (2:10) Incline Dumbbell Curl: (3 Sets: 2 - 3 Reps with 20 sec. Hold) (3:12) Half Barbell Biceps Curl: (2 Sets: Slow Negative with 20 sec. Mid-Hold) So if for example you are training BACK / BICEPS or BICEPS / TRICEPS, you would utilize this as your biceps workout and do it AFTER Back or Triceps training. It might also be a good idea to start supplementing with creatine to help with your recovery between sets as well. 15% off All BSN Supplements and Free Shipping! (CODE: SCOTT15) CREATINE: But above all else make sure you’re training SAFE. Know the difference between a good stretch and a bad stretch on the muscle and at no time during this routine should you feel any sharp pain, just a steady pull on the area being trained. - - - Try my 5 Day Bodybuilding Split program for 7 DAYS FREE with code “MS7” when you join as a platinum member!

  2. Joseph Roessler

    Joseph Roessler15 days ago

    @Scott Herman can you please do a video on properly doing like extensions and also glutes on the machine thank you very much what's appreciated

  3. David Musenzeka

    David Musenzeka4 months ago

  4. Aybars Bınarcık

    Aybars Bınarcık4 months ago

    Hi Scott I am ortopedic surgeon from Turkey who is watching your videos 10 years. So ı am not hater. :) I want to discuss a point. Excelent workout but, exantric contraction is the most effective method for increase strenght and power. however I tried this exercise and finally got a pump :) I think pump exercise is also necessary but I think the theory of the mechanical compression of the fascia may not be correct. In patients with compartment syndrome, the fascia can expand too much, and this happens within a few seconds. Pump exercises may provide metabolic preparation for hypertrophy with increased sarcoplasmic rediculum in the muscle cell. What do you think about this topic.? we love you :)

  5. sdragon28

    sdragon284 months ago

    This is a vey good option for someone that doesn't feel the biceps in a curl. But eccentric training and progressive overload has their limit. But how do you overcome that? By incorporate more metabolic exercises, cluster sets etc. Remember that only by going through failure is the best way to gain muscle mass.

  6. Mike Taylor

    Mike Taylor4 months ago

    Finally! Someone talking about fascia. This connective tissue, that’s all throughout your body, needs to be talked about more. I’ve been in physical therapy due to an out of the gym accident, which lead to not training for quite some time. I’m back in the gym and my body has been fighting me all along the way. Stretching is so important. Avoiding muscle imbalances as well. Your breathing can even be compromised if there’s any fascial tightness around chest, ribs or neck. The body is highly adaptable, and will always take the path of least resistance with any sort of imbalance. Stretch, stretch, stretch! I’ve even got a cupping set that I was shown how to safely use at home - gliding technique. I had my pec minor and areas along my ribs worked on with a FAT tool. Not comfortable at all. Even tightness in your pec minor effects your breathing. Please, do more videos on fascial tissue. Not for me, but to spread some not commonly talked about knowledge.

  7. Zaceri Zaring

    Zaceri Zaring15 days ago

    Great video!

  8. Jahim Uddin

    Jahim UddinMonth ago

    Thanks to my past jobs I got that nucleus overload in my biceps.

  9. Manuel Álvarez

    Manuel Álvarez2 months ago

    Harhhhder than last time!




  11. Jo Moreau

    Jo Moreau2 months ago

    This is what I’ve been looking for!

  12. Warzone Pro

    Warzone Pro2 months ago

    Hi 🙋‍♀️

  13. Day12My

    Day12My2 months ago

    mehh...I'll take my advice from people who actually have big biceps..

  14. Paulie Bessler

    Paulie Bessler3 months ago

    Calves for sure

  15. J R

    J R3 months ago

    Is this safe?

  16. Caden Hartley

    Caden Hartley3 months ago

    Are you from Herman Maine

  17. Chirag Parmar

    Chirag Parmar3 months ago

    It's TUT= Time under tension, one of the most effective way to increase muscles

  18. NTM _JAN

    NTM _JAN3 months ago


  19. NTM _JAN

    NTM _JAN3 months ago


  20. Hoang Do

    Hoang Do3 months ago

    Great content as always. Keep it going man

  21. John Cooney

    John Cooney3 months ago

    Great video

  22. Kenan Kagan

    Kenan Kagan3 months ago

    Hi Scott, learned so much from your vids, different angles, exercises, roms, reps, sets etc my biceps have gone from 36 centimetres while 30kg overweight to 44 centimetres on normal weight in about a years, no pd's, just clean eating keto and omad/2mad going on to age 50 in a couple of years. Yeah a big thanks and best wishes to you from Turkiye :)

  23. Ruturaj Shingade

    Ruturaj Shingade3 months ago

    nice technique sir

  24. Shaman Spirit

    Shaman Spirit3 months ago

    New subbie and new gym goer. These vids just made it feel so simple

  25. joey pereira

    joey pereira3 months ago


  26. Poyda - Fitness Freak

    Poyda - Fitness Freak3 months ago

    Love this content man. Very inspiring. Love how you talk about people blaming genetics. Try checking out my channel. I post fitness content every week. Keep it up love your stuff.

  27. Rugby_Legends

    Rugby_Legends3 months ago

    Poyda please upload some legs videos. Im trying to grow my legs so i can keep beating my brother is soccer!!!

  28. Adam Senekal

    Adam Senekal3 months ago

    Yess, thank you Poyda i went to watch some of your videos and they were great!!!

  29. Law Student Till 2024

    Law Student Till 20244 months ago

    When you have to photoshop to look weak.

  30. BeefIntoCake

    BeefIntoCake4 months ago

    Ahh....finally....a nice good old fashion training information video..... Thanks scott. I feel like we`re not getting much of these from you now-a-days


    NAVJEET SINGH4 months ago

    But how do you get those veins on the neck!!!


    FAZE MATRIX TV4 months ago

    Nice training brother...solid stuff!

  33. Andrew Welsh

    Andrew Welsh4 months ago

    Thanks for the awesome tips. Love the accent. Subscribed.

  34. Dimitri Patrenco

    Dimitri Patrenco4 months ago


  35. Asgardian 007

    Asgardian 0074 months ago

    This extra bicep gain workout really helps, thanks Scott. Now my halloween outfit fits😂

  36. Ryan Donnelly

    Ryan Donnelly4 months ago

    Bout to try it out at the gym now!

  37. Satarnoch

    Satarnoch4 months ago

    Fascia can you hear me🎶

  38. Aditya Panchal

    Aditya Panchal4 months ago

    Great dude!! I tried this exercise..i felt incredibly awesome and i saw changes in my biceps after some time..Thank you so much ❤

  39. 6ixObaid

    6ixObaid4 months ago

    1:13 I wasn't listening to closely and I swear you said "enjoy my tits" 😂😂

  40. Mauricio Olmedo

    Mauricio Olmedo4 months ago

    Damn I felt the burn just by watching. I'm trying this!

  41. Kevin Reil

    Kevin Reil4 months ago

    Love the title.

  42. Sachyn Wagjiani

    Sachyn Wagjiani4 months ago

    Great vid mate. Can you do a similar video for Triceps. Your not a typical gymshark "natty" athlete. You know triceps are key for big armz!😅

  43. Josef Alcudia

    Josef Alcudia4 months ago

    im just dropping bye to f** the youtube algorithm, great work man thanks! helpign us normies everyday!

  44. VNeck0

    VNeck04 months ago

    0:10 Bro, your eye P.D: ily

  45. Daniel Gonzalez

    Daniel Gonzalez4 months ago

    Gonna try this today on my way to xsport 😎

  46. kev

    kev4 months ago

    30 seconds in, "and thanks to our sponsors synthol for sponsoring this video.".

  47. Kilo Meter

    Kilo Meter4 months ago

    Tricep Version please?

  48. yousef Zoubi

    yousef Zoubi4 months ago

    why not rest more between sets and just lift heavier weight though ? i do not compute ...

  49. gamer Guy

    gamer Guy4 months ago

    This video didnt appear in my sub feed

  50. kennykennyman

    kennykennyman4 months ago

    Curl when you see this comment

  51. Vinay Mehta

    Vinay Mehta4 months ago

    Sounds intense!

  52. Sike I smell like

    Sike I smell like4 months ago

    Would I be progressive overloading if on Monday I work on back and biceps(I don’t lift weights on this day) and Tuesday solely work on biceps(lift weights)?

  53. Rein

    Rein4 months ago

    Thank you Scott, good video as always

  54. Drew Dunnihoo

    Drew Dunnihoo4 months ago

    Great video Scott!👍 Third exercise was brutal! Can't wait for the calves episode!

  55. kalebt123

    kalebt1234 months ago

    If I typically do abs at the end of my workout, should I do this before or after them?

  56. Fabrique Ton Corps

    Fabrique Ton Corps4 months ago

    Good job 👏👏👍

  57. Patricc Anglosaxophone

    Patricc Anglosaxophone4 months ago


  58. Kris Gray

    Kris Gray4 months ago

    Fucking voice on the fella 🙉🙉

  59. Dexter Flodstrom

    Dexter Flodstrom4 months ago

    Great video as always scott! Definitely gonna try this.

  60. 108 Pathik Chakraborty

    108 Pathik Chakraborty4 months ago

    Please talk about Indian fitness USlikes channels. We have few greats with lots of underrated and uneducated bs channels

  61. michael night

    michael night4 months ago

    An excellent way to lengthen those small bicep muscles too ;) Knowledge much appreciated Scott from the land down under (undahhh) your accent lol

  62. Peter Andrews

    Peter Andrews4 months ago

    Hey Scott I been working on my arms at home and at gym too so been keeping the bicep work!

  63. Victor Buford

    Victor Buford4 months ago

    How come you're not built?

  64. pike catcher

    pike catcher4 months ago

    If this crap was true ud have bigger muscles

  65. shaurav madaree

    shaurav madaree4 months ago

    Please do triceps next mine are shit

  66. Cygnus The Weedian

    Cygnus The Weedian4 months ago

    Oh my god, that Goldmember clip, did not see that coming

  67. Machiavelli-ThatGuyIsMe

    Machiavelli-ThatGuyIsMe4 months ago

    Hey Scott get vid. I have been working out on and off almost all of my life. I have been all over the scales from 106-118 (boxing weight) to my max at 165 pounds. I have very poor diet so I have a skinny fat look. I am trying to get big, so I am TRYING to eat 3k calories a day. I said trying because the most I can eat Is about 2500 calories. Your video helps a lot. My dream is to get big like Johnny cage MK 11 (I know...dream on lol) just wanted to say thank you for your videos.

  68. Wolf 1503

    Wolf 15034 months ago

    What is the angle of the bench on the incline bicep curl

  69. Aaron Kushner

    Aaron Kushner4 months ago

    Wolf, dont worry so much about the angle, in fact you want different angles because that will help with muscle growth. Hitting different angles while working the muscle is key for growth

  70. Spencer Woodhouse

    Spencer Woodhouse4 months ago

    There's no way you read all these comments as you claim, there's no way. If you really do, respond by telling me how many times people called you Herman Munster growing up.

  71. Abdo Ali

    Abdo Ali4 months ago

    In incline dumbbell curls, should I raise my arm 90° or up to my shoulder?

  72. Abdo Ali

    Abdo Ali4 months ago

    @Aaron Kushner thanks bro

  73. Aaron Kushner

    Aaron Kushner4 months ago

    There is a variation where you only come up to 90 degrees but I suggest this only be done occasionally. You'll want to come all the way up in most of your bicep exercises. Hope that helps

  74. leslie alcantara

    leslie alcantara4 months ago

    Please do triceps and lats .. please

  75. Tim taifig

    Tim taifig4 months ago

    Very helpful 👍!

  76. Bizzare77777

    Bizzare777774 months ago

    I swear, he's been lifting for over 20 damn years and still has a dad body.

  77. Dynamophile

    Dynamophile4 months ago

    post physique

  78. Neftaly Hartman

    Neftaly Hartman4 months ago

    great tips!

  79. Yoric Hunt

    Yoric Hunt4 months ago

    My favourites too. If you’re experienced, doing these same exercises with BFR bands yields massive results.

  80. Sabrina Robinson

    Sabrina Robinson4 months ago

    2:44 Beautiful 💋💋love u💋💋

  81. sandeep aggarwal

    sandeep aggarwal4 months ago

    Kindly make video on lower chest... Pla

  82. Nà Zîm

    Nà Zîm4 months ago

    U r the best dude thx 😀😀🤩

  83. Daniel Luttinger

    Daniel Luttinger4 months ago

    Craziest pump in my life and I have been lifting for over 10 years. I have tried it all.. 100s, supersets, drop sets, giant sets, pyramids... List goes on... I almost stopped because I thought I might ripe my muscles to shreds. Love it! Can't wait until other body parts. I think triceps and back would be awesome. Long time follower, love your content!

  84. crom.

    crom.3 months ago

    It did rip your muscles to shreds, that’s what a workout is

  85. SkillMeDark Blazeit

    SkillMeDark Blazeit4 months ago

    For the algorithm!

  86. Triton827

    Triton8274 months ago

    I hate to say this, but this channel is finished. Scott has officially lost his entire following. I guess they saw him trying to copy everyone else instead of being himself and it finally was the death of him. Sad.

  87. Chris Reitano

    Chris Reitano4 months ago

    Another great video!

  88. Svarm Band

    Svarm Band4 months ago

    10:43 has the best 😍💋 💝💖❤️

  89. Aaron Sutton

    Aaron Sutton4 months ago

    Calves. Yes. And lower chest!? How to a round out my peck.


    ALPER TEKİNOĞLU4 months ago


  91. nattygains

    nattygains4 months ago


  92. Rachel Smith

    Rachel Smith4 months ago

    Very nice 😍💋 💝💖♥️❤️

  93. Raahim Bashir

    Raahim Bashir4 months ago

    Tried this today , easily the most painful workout I’ve done in a while with a nasty pump. Need more of this Scott!

  94. A D

    A D2 months ago

    @Oussama Chaouki i takes more then one workout to get bigger lol but if you mean since he made this comment I’m sure it has if he trained hard consistently

  95. Oussama Chaouki

    Oussama Chaouki2 months ago

    did ur biceps get bigger ?

  96. Sachin Peiris

    Sachin Peiris4 months ago

    I dont have access to the gym can I dumbbells rather than barbells

  97. Sabrina Robinson

    Sabrina Robinson4 months ago

    30:27 Anyone want to do this with me😍💋 💝💖♥️❤️

  98. Amit Kumar

    Amit Kumar4 months ago

    getting unsubscribe

  99. Amit Kumar

    Amit Kumar4 months ago

    useless video

  100. Amit Kumar

    Amit Kumar4 months ago

    you are fake


    BILLY'S LIFESTYLE4 months ago

    I lost my job due to Covid19 and started a USlikes channel. Please check it out and click Subscribe. Thank you. 🙏

  102. Regan Neal

    Regan Neal4 months ago

    Shmoke and a pancake? No?

  103. Thomas Dubé

    Thomas Dubé4 months ago

    I love the 5 day body split. I have been doing for 2 weeks now. I am tempted to throw this in at the end of my Workouts. Thanks for sharing these unknown techniques

  104. Mayank Singh

    Mayank Singh4 months ago

    Question: I have a short muscle belly in my left bicep (3 finger gap) (high insertion point)...and I have a problem connecting with it while curling can I improve its development... specific exercises

  105. Svarm Band

    Svarm Band4 months ago

    Love you 💋💋😘😘❤️💯

  106. Rachel Smith

    Rachel Smith4 months ago

    I need boyfriend 💋💋💋💋💋💞💞💞💞

  107. Adriaan Swart

    Adriaan Swart4 months ago

    "Before I even STAAAAHHHHTEDDD this video, I went into USlikes to listen a fav song. But, as I saw the list of videos poppin' up, I saw ScottHermanFitness released a new video! CLICK CLICK CLICK!!! Especially love the upperbody/biceps/triceps content you give us! Great vid and looking good, Scott!

  108. Annu

    Annu4 months ago

    Hey Scott, What you think of Jassie James West Is Natty or Not ?

  109. rick dalbey

    rick dalbey4 months ago

    I would give you more credibility if your arms were bigger. I feel like my biceps are bigger than yours and I am 70 years old. In the past you have said the trimmer look, athletic look is what you are going after vs the body builder look (Schwartzeneger, Rich Piana, Larry Wheels, Dorian Yates, Callum etc). I would like to find my genetic potential. I would like to see you go for it instead of holding back.

  110. Jose Garcia

    Jose Garcia4 months ago

    My main issues with these bicep workouts is that my wrist and forearm starts to hurt, should I use wrist wraps?

  111. Pandah Sykes

    Pandah Sykes4 months ago

    You should use less weight . Your wrist shouldn’t be “hurting” , some strain is fine but sounds like you’re forcing a heavier weight than you need .

  112. Naveen Manoharan

    Naveen Manoharan4 months ago

    Scott:*It's psychological guys* I agree, I did almost the same, coz I am a sucker for pain, and it really worked to build more muscle💪🏾 *please Believe me when I say, he is literally the best body building tutor on USlikes*

  113. rathalos304

    rathalos3044 months ago

    Do you have videos for dealing with muscle imbalances?

  114. Sabrina Robinson

    Sabrina Robinson4 months ago

    Oh yeah. Do you love me? 😍💋 💝💖❤️

  115. Austin George

    Austin George4 months ago

    Would love to see you do a rear dealt video like this and a tricep video long head that will be cool also Can’t wait to see the video about Ricky and his abs

  116. Austin George

    Austin George4 months ago

    Can’t lie I really like did this advice I like did the exercises you picked love doing spiral curls with the dumbbells love the last exercise you did the middle exercise I never really did before can’t wait to try it