Building Bigger Biceps

Would you like to know how to transform your your whole body into a lean, muscular person who will turn heads everywhere you go?

They are known by many names. The "Guns." The "Pythons." "Thunder" and "Lighting." The "Rockweillers." Despite all of these different different nicknames, there is something which is common in all of the above: every guys wants them!

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 even do bicep curls in between different sets, so as to have a small pump when looking in the mirror before the next exercise. It is not uncommon for guys to spend a whole hour staring at themselves in the mirror whilst doing concentration curls. Guys even take light weights 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?

Here are some of the common myths that surround bicep training

Myth #1 - 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? 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 genetics 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. Upon doing this, one can simply move on the next exercise on his program. There is no point in 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 - The pump is all that matters

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 effect most men seek - the "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 stimuli 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 - Biceps will grow irrispective

of how much other body parts grow

The big and strong guys in the gym know this: Getting big arms is not necessary a byproduct of long and frequent arm training. Some of these guys rarely, if ever, train their arms. However, these guys train with heavy weight when it comes to 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 proportion to the way that your other big muscle will grow.

However, training your biceps with a high frequency 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 hold you back when it comes 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 - Concentration curls / EZ Bar

curls / Dumbbell 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 other than 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, one 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 will be fine - always making sure that you are keeping perfect form in the process. 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 number of 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 - 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 to work this muscle and fatigue it. Instead, what you will see is a lot of body rocking, swinging the weight up with another body part and using sloppy form 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'.

This guy certainly did not have sloppy form when it comes to his biceps

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 tight

Would you like to know how to transform your your whole body into a lean, muscular person who will turn heads everywhere you go?

One thing that one should remember about getting big biceps is that it is worthless having big biceps if they are all covered in layers of fat.

Therefore, diet should play an important part when one wants to have clear definition in his biceps. Common opinion is that your body fat % should be below 10% so that the cut and the veins really stand out in a guy's bicep.

Would you like to know how to transform your your whole body into a lean, muscular person who will turn heads everywhere you go?