A Few Ideas to Improve your Biceps Training

By Muscle Guy • December 31, 2009

Are you discouraged with the few results you are seeing from your biceps training? Possibly a few adjustments to your workout will help your biceps grow big.

Biceps are simple to train for growth because they are a compact muscle group. Many body builders don’t know how to effectively build their arms, but after you start using a few essential biceps training techniques, you will get giant biceps. This article is specifically about a biceps routine, if you want to know about building all the muscle groups, see this article.

Correcting your workout frequency and avoiding overtraining will improve your workout. The effectiveness of your biceps workout is reduced when you overtrain. To avoid this, use only one targeted workout consisting of six or more sets focused on the biceps only once a week. Using your biceps when doing other exercises during the week is acceptable, as long as you only isolate the biceps once a week.

Use your full range of motion when you isolate your biceps. People who work their biceps using very high weights tend to use a small range of motion – they do not put their arm all the way down nor do they lift it all the way up. This smaller range prevents growth because all the muscles of the bicep are not taxed. To use all the muscles in the bicep, begin with your arm fully extended. You can check your extension by briefly flexing your tricep once teh arm is down – you cannot do this unless your bicep is fully extended.

Look at your wrist position once your arm is fully extended. This is not the time to do the “wrist curl” – turning the wrist toward the forearm. Curling the wrist at the bottom of the move relieves the stress on the bicep and puts it on the forearm. If you want a big forearm you can do the wrist curl on its own – but if you want giant biceps, you need to make sure your wrist is locked so that your knuckles are facing the ground.

You can tilt your wrist toward your forearm at the top of the curl and squeeze the muscle for 1 – 2 seconds to give the muscle a little extra burn. Doing this will push blood, water and lactic acid to the muscle. These will be used during rest to repair muscle fibers and increase muscle size.

There is an additional technique to get the most supination and improve your range of motion if you use a straight bar. This technique will not work with the EZ Curl bar or dumbbells. With a straight bar, don’t use your thumb when you grip the bar. That is, put your thumb on the same side of the bar as your fingers. At the top of the curl your pinky is slightly higher and pointing in more toward your shoulder than it would be if your thumb was wrapped around the bar. This makes your contraction deeper at the top of the curl. the forearms more] – without reducing the stress on your bicep.

For some tips on how to improve your entire workout, see Muscle Building Tips or for a routine that gets you in and out of the gym in 45 minutes click here.

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