How can I improve my biceps

Common mistakes when exercising biceps

The biceps is a two-headed arm muscle that is particularly intensively trained by men. It is a rather small muscle, so a large biceps is particularly popular with men. Special training techniques are required to give the biceps volume. Many strength athletes try to intensify the training for this muscle with high repetitions of barbell or dumbbell curls. Some bodybuilders even incorporate special training units just for the biceps into their training program, which they then train for hours. Nevertheless, many athletes fail to succeed. In the following, we want to go into the different exercise variants for the biceps and also inform you about the mistakes that are made by many strength athletes in exercise sequences for the biceps.

Training tip # 1

Many strength athletes train the biceps muscle with 4 to 5 sets of 10-12 repetitions or even incorporate biceps training into their training program two days a week. But you completely forget that the biceps are almost always trained in training units for large muscle groups. Especially when doing pull-ups or pulling movements on the cable, the biceps are heavily stressed, so that additional training for this muscle is unnecessary. If you want to integrate the biceps into muscle building, you need heavy weights with few repetitions. If, on the other hand, you train a muscle with a lot of repetitions, then it certainly benefits the muscle endurance, but not much of the mass. So it's better to only do two exercises like the barbell and dumbbell curls and then do these with heavy weights and few repetitions, otherwise you will still train the biceps with other muscle groups.

Training tip no.2

Don't let inflated biceps encourage you to continue to train only that muscle. Many strength athletes often stand in front of the mirror for hours and watch the up and down movement of the biceps muscle with enthusiasm. A biceps looks very voluminous at first when it is inflated, but the greater the disillusionment after training when it becomes smaller again. Train large muscle groups such as the lat or chest and be amazed how your biceps will grow over time without having to do countless curls all the time.

Training tip no.3

If you train muscle groups such as your chest, shoulders or back intensively, you will also use your biceps as a side effect. However, this also means that the biceps muscle will tire quickly, as it is strongly challenged by various exercises. Separate biceps training in addition to these muscle groups can even overwhelm the biceps, which can result in injuries that can set you back in your training program. So if you want to do a bicep workout, then integrate it on training days on which, for example, mainly the legs or the stomach are trained. Then you also have the guarantee that your biceps muscles are not subjected to overtraining.

Training tip no.4

Many strength athletes specifically train barbell and dumbbell curls so that they get a voluminous biceps muscle. These two curl variants can be performed in different versions and positions, so that the training can also be made a little more varied. Simple exercises with heavy weights are still a safe basis for sustainable muscle building in weight training. A steady increase in weight is also important for building mass, so that the muscle can continuously get used to heavier exertion. The recommended final goal for barbell curls should be around 60 kilograms, while for dumbbells a maximum of 30 kilograms should be sufficient. This information must of course always be adapted to the individual performance level. If you have mastered the curls after a few weeks, you can train the biceps more intensively with different grip positions. You train the outer areas of the biceps by placing your elbows a little further outwards and at the same time using a tight grip on the dumbbell. You train the inner areas of your biceps with an extremely wide grip and a body-hugging position of your elbows. In addition, you can also integrate hammer curls and reverse curls into your training program.

Training tip no.5

The biggest mistake in biceps training is incorrect body movement during exercise. Many strength athletes do not understand how a muscle needs to be properly stimulated in order to actually be challenged. Carelessly performed exercise is not only unsuccessful, but can also cause serious injuries. Strength athletes train a biceps muscle best if the tension can be maintained continuously during the exercise. Jerky movements that are carried out too quickly are bad. Typical is the striking momentum, which then often ends in an uncontrolled upward movement. Once the strength athlete has learned this wrong sequence of movements, it becomes difficult to convince him that he is training wrongly. A biceps curl must be performed fluently and in one movement, both downwards and upwards. Therefore, always start with a low weight so that you can do the biceps curl correctly from the beginning, otherwise you will quickly become a sucker in your gym.

Less is more

They are recommended for intensive biceps training Curlsbut should be done a maximum of twice a week. Don't forget that almost all upper body exercises will work your biceps. When doing the curls, make sure you have correct posture and flowing movements during the exercise, otherwise the curl is worthless for your biceps training. Also consider your genetics and your metabolism, which also have a decisive influence on the growth of your muscles.

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