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Biceps are often a gym favorite, and one of the workout days most people enjoy. Seeing your veins flooded with blood just looks and feels powerful. But if you aren’t seeing significant growth from your workouts, you may be making a few bicep training mistakes that inhibit growth.
Biggest Bicep Training Mistakes
As mentioned above, bicep exercises are often something most people enjoy and look forward to each week. The massive pump you get from bicep exercises gives immediate and tangible evidence of your hard work.
This immediate feeling of achieving results often leads to the most common bicep training mistake, which is over-training.
Your biceps are a much smaller muscle group compared to your legs, back and chest. So you can’t give them as much work as other muscle groups.
If your biceps are constantly sore, fatigue quickly, or there’s a drop in performance compared to previous workouts you may be over training.
Not Enough Variation
The bicep may be a smaller muscle, with only two muscle heads, but that doesn’t mean it can grow without sufficient workout variety. As with all muscle groups, the more muscle fibers you activate the greater potential there is for growth.
When you get into a comfort zone, and repeat the same bicep workout over and over and over, it limits the growth process.
Here’s some bicep exercises you can use to mix up your workout routine.
Hanging Bicep Curls
Mass Building Exercises:
EZ Bar Curls
Seated Alternating Dumbbell Curls
Alternating Incline Dumbbell Curls
Reverse Barbell Curls
When it comes to building muscle, cheating has value and there’s definitely a right way and a wrong way to do it. If your upper body is rocking, or your elbows are flaring out to help curl the weight, you’re cheating.
If you think you’re cheating at the beginning of your set, you’re likely robbing yourself of growth and kind of wasting a lot of time and effort. The best way to utilize cheating is at the very end of your set, when you’re already fatigued and want to dig out a few more reps.
You can also use cheating with negatives as a way to work with heavier weight. Here’s a great way to use cheating to get the weight up, while focusing on the negative on the way down.
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