Biceps are probably in joint first position with chest when it comes to over trained muscle groups. This is of course due to the popularity of having massive ‘guns’ to parade around with, which of course there is nothing wrong with that. However, unfortunately a lot of people go about this the wrong way and end up being their own worst enemy. Read on and learn the pitfalls most fall for when it comes to training biceps.

To begin with, if you take your biceps and compare them to the likes of your back or quads, it is very easy to see that they are in fact a relatively small muscle group. Therefore you must take this on board and train your biceps accordingly.

One of the biggest mistakes made by a lot of bodybuilders is the fact that they train their biceps for up to an hour per session! This is absolutely crazy, and this is certainly over training the muscles. When you train your biceps you should be training them so hard that after 25-30 minutes they are totally spent, too pumped and fatigued to lift your shaker, let alone any weights.

Another absolute classic mistake made when training any muscle group, but especially biceps is a serious lack of good form. Now, even Arnie himself said it is ok to swing in a controlled manner to get more weight up and more reps out and indeed this is correct. However, what a lot of people do is run too far with this and end up getting a back workout instead of a bicep workout. This trains nothing other than your ego, and it can also cause a serious injury. You shouldn’t have to move your entire body in order to perform dumbbell curls. If this is you, do the smart thing and take down the weight a little and get some real training in and watch your biceps grow.

Finally, another common mistake made by a lot of bodybuilders is in how they train their biceps. The fact is the majority of bicep exercises hit the inner head more than the outer. Therefore if your training is like this then when you diet down you will find from the outside your biceps look weak to say the least. Therefore it is vital you perform some close grip exercises for your biceps as well which hits the outer head giving you much better development in this area.

With the common mistakes highlighted we can now focus on what you need to be doing to grow a pair of skin popping biceps. First things first, you must keep it relatively simple and heavy! Be sure to use alternating bicep curls with good form, heavy hammer curls which add thickness and of course barbell curls. With the barbell and EZ curls you should use close grip as well as wide grip for the reasons given above. Other exercises which are great include concentration curls and preacher curls. Notice all of these exercises can be done with free weights which is the best way to pack on size to this area. Your repetitions should be between 8-12 per set with you failing at the end! Perform between 9-12 working sets on your biceps following some higher rep warm up sets to get the blood pumping into the muscle. As stated above, this should be absolutely adequate to obliterate your biceps and get a huge pump. For sure you can add in drop sets and pyramid sets which will really tear the muscle fibers apart! However, above all else your intensity needs to be brutal as if you’re breathing fire. This is especially the case when training your biceps in order to achieve total annihilation and fatigue in a shorter space of time. If you can go for more than 30 minutes on your biceps its obvious your intensity isn’t there!

There you have a brief yet helpful guide to building big bulging biceps. Chances you find that you will end up spending less time training them yet experience much more pain post workout having read this article. Enjoy!

‘Knowledge is power’ Team KagedMuscle