Building Bigger Biceps
They are known by many names. The Guns. The Pythons. Despite all the different nicknames, there is something which is common in all of the above: every guys wants a tight looking pair of biceps.
It is a common sight to walk into a gym and see the majority of the guys there doing some kind of bicep training. Training this body part has become a very huge obsession. Some of the guys even do bicep curls in between different sets, so as to have a small pump when looking in the mirror before the next set. It is not uncommon for guys to spend a whole hour staring at themselves in the mirror whilst doing concentration curls. Guys even take some sort of weight with them on their vacations, so that they can have a pump before going out to clubs. This is all not to mention the huge amount of time that some guys spend shopping for “arm-popping shirts” — the shirt that will make their arms look bigger.
It is a known fact that making those “guns” bigger and bigger is an obsession for many. Having big strong biceps is a desire that most men possess. Thus having a pair of these will supposedly make you popular with the ladies. This in itself, is something that most guys see as a good incentive to have big biceps.
Therefore if guys spend so much of their time and strength, training and trying to get those biceps isolated using all forms of known exercises to men – from forced reps, drop sets, and 21’s – which exercises are supposed to be the most efficient and effective methods, why are there still tons of men who only have small and weak arms to show for their work?
The following myth list describes why you would not even guess that most guys even train their arms when they hit the gym.
Myth #1 with bicep training — More Is Better
Doing 10 sets of bicep curls should be better than just doing three sets. Moreover, why just can’t you hit those guns all day long? However, this is nothing more than just a myth. It is clear that most guys have still not gotten hold of this simple principle when it comes to training biceps. “Less is often more.” This is especially true if you weren’t given optimal genetic for building muscle.
The aim of each weight training session should be to simply increase your overall effort from the previous effort. Therefore, it is enough to achieve this by increasing a few extra pounds or else a few extra reps. When this is done, one can simply move on the next exercise on his program, in this case, arms. There is no sense is continuing to train a muscle which has already been given enough ‘spark’ to grow. Therefore, torturing your muscle into growth is something that will simply not happen.
Being focused on how your biceps will look during your time in the gym should be the last item that you think about. This is because
Myth #2 with bicep training — Having your biceps “pumped” during a workout is more important than how they look outside the gym
This ties in with myth #1. One should know that by simply doing a set with a large number of reps using a light weight will allow blood to flow into the muscle, which will in turn give the sought after “pump”. This can be addicting and guys might be inclined to achieve this pump during their workout. This is itself is not something bad, as keeping the blood in the muscle for an extended period of time does lead to growth. However, if the weight used does not provide enough stimulus for the muscle to grow and increase in their size, the biceps will quickly return to their previous size in a short period of time.
Myth #3 with bicep training — Your biceps will increase in size even if the other parts of your body do not
The big and strong guys in the gym know this: Getting big arms is not necessary a by product of long and frequent arm training. Some of these guys rarely, if ever, train their arms. However, these guys train with heavy weight their chest, back and shoulder and increase the strength of these muscles. If you simply focus on getting up the weight on the compound lifts (such as the rows, pull ups, chin-ups, military presses, dead lifts, squats) your biceps will have no choice but to get stronger and bigger. Thus they will grow in the same way that your other big muscle will grow.
However, training with a high frequency your biceps will lead to them being fatigued when it comes to training your back, shoulder, chest and other muscles. This will in turn lead to having weak body parts which will not you back in potential gains. As the saying goes, you are only as strong as your weakest list. This is a good reason to limit the time that you train your arms.
Myth #4 with bicep training — Concentration curls / Ez Bar curls alone will do the job
Having a good solid base of one or two more exercises is a good way to having good and frequent gains when it comes to your biceps. Most bodybuilders will use the simple exercises of the barbell curls and the dumbbell curls. According to these professionals, these two exercises are the reason behind ever head-turning bicep in the world. Even though they may be right, it might also not be such a case. First of all, most professional bodybuilders resort to other means then the natural way for increase their overall body mass, namely steroids.
With that said, there is no problem with using these two basic exercises when it comes to training your arms. However, this condition has to be met. You have to make sure that you are getting stronger and stronger week by week (even though this should probably be workout to workout).As long as you are either increasing your weight or your reps things should be fine – always making sure that you are keeping perfect form. You should have a goal of getting your bicep curls up to 110 pounds for a few reps and conversely around 50 pounds for dumbbell curls for a set reps. This should be done without any body rocking and swaying
Once you have achieved these targets, you should try out different variations of ‘hitting’ your biceps. The weight will need to be decreased, however you should stick with these different variations until you get back up to 110 pounds (barbell curls).
Bicep Exercise 1: “Stress” the outer portion of the bi’s by placing your elbows outwards and using a super-close grip.
Bicep Exercise 2: “Stress” the inner portion of the bi’s by taking a super-wide grip on the bar and digging your elbows into your side (and don’t let them move.)
Bicep Exercise 3: To “stress” the brachialis and brachioradialis stick to good old fashioned hammer curls and reverse curls. Don’t underestimate these two exercises in the slightest.
Myth #5 with bicep training — It is OK to cheat and ‘help’ get the weight up on the last few reps
Many guys that hit the gym probably do not understand the concept of isolating and training one particular muscle, even though this is exactly what they are trying to do. They do not know how the work this muscle and fatigue it. Instead, what you will see is a lot of body rocking, swining the weight up with another body part and using slopping forum to move the weight through a distance. Sometimes, it seems as if every other body part is being trained except the one which is supposedly being targeted. In order for the biceps to grow and become stronger, one should give them a good period of time “under tension”. This means that one should not give them any chance to breathe. Therefore, the bar should constantly be kept moving without any pause at the top or at the bottom. Also, it is important to focus on squeezing tightly the bar with both hands, and thus never letting the biceps relax until the set is over. Oxygen should never be allowed to enter the muscle. This will create a spark with your anabolic hormones, and this will in turn promote muscle growth. One should use a slower 3-0-3 or 4-0-4 tempo to complete the job.