Bicep Training

Overtraining the biceps is the most common problem everybody faces when attempting to make their favorite muscle larger.

If you pick up any bodybuilding magazine you'll see a bicep routine from one of the top bodybuilders, and over 90% of readers will get stuck straight into overtraining.

You will usually see a routine that consists of around 20 sets of exercises. The routine will probably be something like...

5 sets of barbell curls
5 sets of dumbell hammer curls
5 sets of seated dumbell curls
5 sets of cable curls

What will make this routine more credible is the size of the arms of the bodybuilder that has given you his routine. He'll be a big dude with very low body fat, and would have competed in numerous competitions.

What you won't get told is the bodybuilder is genetically gifted, and also taking growth hormones to reduce his recovery time, and to allow his body this kind of training.

20 sets of exercises is far too much for these reletively small muscles. They don't require anywhere near that type of punishment to stimulate any growth.. If you work out your biceps like this every week you'll probably notice no growth, or you'll start getting smaller and weaker due to the fact that a week isn't enough recovery time for this amount of training.

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Another reason why you will overtrain your biceps in an attempt to make them grow is the ammount they are trained when you train other body parts.

One muscle group that you train that alos stimulates the biceps is your back. Exercises like lateral pull downs and chin ups are pulling exercises that stimulate the biceps with their action.

If you're following a workout plan from a magazine then you'll be doing about 30 sets for your back, and then another 20 for your biceps. That will be a total of 50 sets for your biceps.

Continuing to train your muscles in this way if you're not genetically gifted and on any growth hormones will almost definitely send your progress backwards.

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To effectively train your biceps to stimulate them enough so they grow at the fastest possible rate you only need to perform 4 good sets.

With all the other exercises for other body parts that require the biceps for help any more than this will cause you to over train.

If you're used to reading magazines then you're probably thinking that this is nowhere near enough training to stimulate any growth.

If you've been using the workouts that are in magaziness month after month, and you have little or no gains from them then you must be thinking that there is a reason your biceps are not getting any bigger, right?

Once you learn how to properly stimulate your biceps for growth instead of overtraining them you'll start to see results.

4 good sets taken to failure will be more than enough to cause your biceps to grow providing the rest of your lifestyle is in sync with your training.

This is includes your diet, and the ammount of rest you leave between your workouts.

Getting bigger biceps doesn't require lots of bicep curls. To get bigger biceps you have to get bigger over your whole body. As your body gets bigger and stronger so will yoru biceps.

Because the biceps are naturally used in pulling exercises that are aimed at yoru back, as yoru back gets bigger and stronger then yoru biceps will automatiaclly get bigger and stronger.

Some body builders heardly ever workout their biceps on their own because their back work is so heavy they will just overtrain their biceps if they start adding more sets.