How To Increase The Size Of Your Biceps

Your biceps leave a lot of potential to be impressive if you work them correctly. Many trainers spend many reps and sets training their biceps despite them being such a small muscle group. While direct bicep training certainly does have its place (I mention this because some professional bodybuilders advocate 'no direct bicep work' in their approach), it has to be done properly. One of the more difficult muscles to break through a plateau with, but certainly not impossible, are the biceps; especially when you're stuck on a certain weight.
Having a great set of guns isn't all bicep work though. In beginners, one often sees over emphasis of bicep training compared to tricep training which means they're only solving one third of the puzzle. Big arms are the culmination of equal parts bicep and tricep training the bring a 'complete' look to the arm, but this point was somehow lost in the translation. By keeping bicep work frequent and intense but simply 'going through the motions' with tricep training will lead to disproportionality in your arms which is the last thing you want if you're looking to have a body to impress yourself and other people.
There are two common mistakes people make when training their biceps:

• Overtraining - When I say the word 'overtraining' people mistake it for having a high frequency in training that muscle. That is flat out wrong. While training frequency may play a role in overtraining; that is not what overtraining is, which people commonly mistake it for. Overtraining means experiencing a decrease in performance when training that muscle. Some people can train their bicep everyday and still increase their performance(albeit, a very small number of people), while others who train bicep twice a week may experience this loss of performance.
• Lack of variety - Curl monkeys, check in! Doing endless sets of curls may do wonders for your ego but does very little for arm growth, especially when you've been doing the same bicep routine for over 8 weeks.

Now let's look at three great ways to get those biceps growing:

• Slow negatives - Many people focus on the positive portion of the lift (curling the weight up) but give little to no attention to the negative portion. Lowering the weight back slowly to the starting position increases the time that the muscle is under tension. Not only does this break the monotony of regular curls but it takes a lot more effort to perform the same number of reps with the weight you were previously using.
• Speed positives - This is a great way to expect greater results from the same weight that you're currently using. Take the weight through a full range of motion quicker that you normally would while still maintaining good form, and you'll start to gain more muscle mass in your biceps.
• Reverse grip - People think that the only way to curl a bar is with your palms facing the ceiling. You can invert your grip (palms facing the floor when holding the bar) and curl. Note that you'll be using significantly lower weight when doing this but the difference in soreness you'll feel the next day will be worth it!

Don't get stuck in the rut of staying with what is familiar when training your biceps. Get creative and your body will thank you.

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