Friday, June 11, 2010

Stop Worrying about How to Build Big Biceps

For some reason, how to build big biceps has become a passion for many body builders. There seems to be a joy in these guys seeing a little bit of “pump” in their arms. It’s an obsession, and the attention focused upon the biceps alone, is taking time and attention away from the other more beneficial aspects of weight training, which tend to address the building of biceps as almost a byproduct. Let’s, for a moment, address five common problems and misconceptions about the best way to build big biceps.

1. More isn’t necessarily better. If you think that doing four sets is better than doing three sets, then you must also think that doing twenty sets would be even better? Remember, less is often more. If you happen to be a hard gainer, you goal shouldn’t be to exhaust yourself at each workout, but to simply moderately exceed the demands of you previous workout.

2. Great biceps while training; less so after. Even though it doesn’t translate to good long-term results, excessive training in the gym will give you some really build biceps fast, but only while you’re in the gym. Once you leave the gym, and the blood has withdrawn from the biceps, they will return to normal. If you only wish to look good while working out, go for it. If you’re looking for long-term improvement, then slow down.

3. Neglecting overall strength. Spending too much time and concern over building big biceps could be a great waste of time and energy. Many of the best body builders spend almost no time at all on their biceps. The biceps simply benefit from many of the other exercises that are employed to develop overall strength and muscle mass. If you spend time increasing the weights on you rows, chin ups, and pull ups, your biceps will participate and benefit greatly, without special attention.

4. Muscle-boring exercises. Many who are focused upon how to build big biceps fast tend to perform only two routine exercises: barbell curls and dumbbell curls. There is nothing wrong with these two exercises, but when using the same weights week after week, your muscles are experiencing no new demand. Slowly increase your weights until you are doing barbell curls using 110 pounds, and dumbbell curves using 50 pounds. Also try the following variations.

* Bicep Exercise 1: Challenge the bicep’s outer portion by placing your elbows outward and using a very close grip.
* Bicep Exercise 2: Challenge the bicep’s inner portion by using a very wide grip on the bar and digging your elbows into your side.
* Bicep Exercise 3: Challenge the brachialis and brachioradialis with traditional hammer curls and reverse curls.

5. Insufficient muscle tension. The bicep muscles benefit from being kept in constant tension. Never give them a chance to breathe or relax when exercising them. Keep the bar moving constantly without stopping at the top or the bottom of the lift. This deprives the muscle of oxygen causing a spike in anabolic hormones that will promote muscle growth.

Hopefully, the above problems description will help you to cease obsessing over how to build big biceps. They will benefit from your general exercises more readily than you had thought. Consider these problems and your training attitude when you rethink your approach to building up those biceps.

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