8 Mistakes to Avoid in Getting Bigger Biceps

8 Mistakes to Avoid in Getting Bigger Biceps

When you tell someone you lift weights, the first thing you do is flex. This is because your biceps are the most noticeable muscular group in the body, grabbing the biggest number of eyeballs. Despite being one of the most heavily trained muscle groups, many people do not see this muscle grow as it should. The reason for this is because you have poor posture, form, and technique. Here are some of the most common mistakes people make, as well as ways to avoid them.

8 Mistakes to Avoid in Getting Bigger Biceps

1- Not Eating Enough

8 Mistakes to Avoid in Getting Bigger Biceps

The main issue isn't that you don't have huge biceps; it's that you aren't very big. You'll never have huge arms if you're 6'0" and 160 pounds. You're far too frail. You need to get big all over if you want huge arms or a big chest.

Take your height in cm (sorry, Americans) and multiply it by 100. Your minimal target weight in kg is the result. If you're 6 feet tall (183 cm), you should weigh at least 183 pounds (83kg). If you haven't already, get there first.

2- You’re Training Your Arms Every Day

Nobody part grows by being beaten every day; you must take time off to allow your arms to recuperate. Your muscles lose strength and power as they recuperate in the hours following an exercise; but, after 36-48 hours, the muscle grows stronger, a process known as "supercompensation."

You must take care of yourself. Furthermore, your arms are small in comparison to other muscle groups such as your legs or back, so they can't tolerate as much stress and may take longer to adjust.

3- You’re Not Training Your Legs

Over 11 weeks, Norwegian researchers discovered that completing leg workouts before arm exercises resulted in bigger and stronger arms than arm exercises alone. The study found that if you train your legs first, you'll have more testosterone and growth hormone in your blood, and if you train your arms subsequently, you'll have better outcomes.

To increase your anabolic hormone concentration, blast your legs with heavy exercises like squats, deadlifts, and lunges. Although leg exercise produces short-term gains, it also produces long-term gains.

4- You’re Not Using Complex Movements

Even though isolation exercises are the foundation of arm workouts, you won't be able to create massive arms without strong surrounding muscles as well.

Instead, include difficult exercises that challenge your forearms, shoulders, back, and chest in addition to your arms. Add weighted dips, close-grip bench presses, and barbell overhead presses to your triceps workout. Include chinups and reverse-grip barbell rows in your biceps workout.

5- You Neglect Your Triceps

8 Mistakes to Avoid in Getting Bigger Biceps

Keep in mind that your triceps are responsible for the size of your upper arms. (In fact, the triceps take up two-thirds of your upper arm.) And you'll need to hit your triceps just as hard as your biceps if you want truly massive arms.

6- You’re Not Varying the Volume

To create enormous arms, take a scientific approach. There are fast- and slow-twitch muscle fibers in every muscle group, each reacting to a distinct amount of volume and activity. Spend 3-4 weeks honing a certain fiber before switching to another.

Do you always perform three sets of eight biceps curls? For a few weeks, add tremendous volume with band-resisted curls, doing as many as you can to failure (40 or more repetitions). Do you do drop sets regularly? Try going very heavy and only doing five reps for four or five sets.

7- You’re Not Varying the Stimulus

Most people just use dumbbells, EZ bars, barbells, and cables to strengthen their biceps and triceps. And, while those are fantastic, you may use other tools in your workout to give your arms a different sensation.

To increase your neurological drive and stimulate more musculature, utilize thick-handled dumbbells or barbells. Use fat grips or wrap a little towel around the handles if thick-handle weights aren't available.

8- You’re Not Strengthening Your Grip

8 Mistakes to Avoid in Getting Bigger Biceps

The stronger the grip, the more powerful the person—a vise-like grip allows you to lift greater weights and gain muscle mass. It will also give you larger forearms and increase neuronal drive in your arms.

Weighted carries, hard pulls, and unique handles like fat grips or thick bars can all help you strengthen your grip.

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