Problem #3 with bicep training - Not focusing on increasing your overall
strength
Some of the biggest guys I know rarely even train their arms. What they do though
is put a strong emphasis around increasing their chest, back and shoulder strength.
If you simply focus on increasing the weights on your rows, pull ups and chin-ups,
rest assured that your biceps will come along for the ride and grow proportionally.
However, if you are always blasting and 'smoking' your biceps, they will always
be fatigued when you train your back muscles and, as you should know, you are only
as strong as your weakest link. This is another reason to take a lower volume approach
to arm training.
Problem #4 with bicep training - Using the same bicep exercises every
time
Every pro bodybuilder will put their money on two of the simplest exercises for
building huge biceps - barbell curls and dumbbell curls. According to the
pros, these two exercises have built more huge guns than any other exercise in the
world. I definitely agree that these 'simple' exercises are a safe foundation to
build a program around, but let's also remember that pro bodybuilders using steroids
are going to have a strong response to practically any exercise they do.
I have no problem using these two exercises under one condition - you are
getting stronger from week to week. As long as you are increasing the weights and
reps relative to perfect form, then your arms should continue growing. Aim to build
your barbell curls up to 110 pounds for a few "slow speed" sets and
your dumbbell curls up to 50 pounds for a few "slow-speed" sets that
involve zero rocking and swaying.
Once you build your barbell curls up to 110 pounds, you will be ready to try these
two different angles on the bar. You will have to drop your weights a bit, but stick
with these two variations until you build back up to 110 pounds:
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.
Problem #5 on biceps - Not enough tension on the muscle
I think many weight trainees do not fully grasp the concept of isolating and actually
training a muscle. They do not know how to make the muscle
work
and
fatigue. Instead, you see a lot of swinging, momentum and sloppy lifting
used to move the weight from every part of the body except the one they are actually
trying to train. The biceps have a very strong response to "constant tension,"
which means you should never give them a chance to breathe. Keep the bar constantly
moving without pausing at the top or bottom. Focus on squeezing the heck out of
the bar and never let your biceps relax until the set is over. Your entire goal
is to not allow any oxygen into the muscle which creates a spike with your anabolic
hormones to promote muscle growth. Resort to a slower 3-0-3 or 4-0-4 tempo to get
the job done.