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Top 7 Things To Avoid When Training Your Biceps!
1) Training. This is the most obvious of the muscle building tips. When working out, be sure to include compound lifts into your plan. These lifts include bench press, squats, deadlifts, and standing barbell curls. Compound lifts are the best mass building exercises.
Also, be sure to change your workout every month. Don't do the same sets, reps, and exercises every workout. By changing your workout frequently, you'll force your body to grow rapidly. This is how you'll be able to quickly build muscles.
Another great tip is if you're always lifting low reps, let's say 3 to 6 reps for every lift, during one month when you change your workout, increase your reps to 10 to 20 reps. This will cause your muscles to adapt to the stress. You'll be amazed at how fast your muscles grow.
When you design your workouts to quickly build muscles, make sure you don't work the same body part in two consecutive workouts. What I mean is, don't bench press on Monday and then do it again on Tuesday.
A great example of a workout would be Monday- chest and biceps, Tuesday- Legs, Calves, Abs, Wednesday- off day, Thursday- shoulders, Friday- back and triceps, Saturday- off, and Sunday- repeat weakest muscle group.
Posted By: Reuben Bajada ISSA.CSCC.SPN/AIF.MPT | April, 2012
I wrote this post to ensure the next time you train your biceps, you do it in a way that gives your biceps only one option... to grow!
Biceps workout mistake #1 - Bad technique
I go on and on about this on eBicep.com, bicep technique is very important to build big biceps. If you cheat during by swinging the weight or not lifting the full range of motion you are only cheating yourself. For details on how to do each bicep exercise correctly, see eBicep's bicep exercises section.
Biceps workout mistake #2 - Too many sets!
There have never been a rule that says more sets = bigger biceps. It's all about quality or training. You are better off doing 15 sets of quality bicep workout exercises than doing 30 sets of poor form rubbish. You need to concentrate on every rep of every set, watch your bicep muscle as you pull the weight up - focus on it. Just remember, a small amount of quality training will build bigger mucles than a large amount of poor quality training.
Biceps workout mistake #3 - Not enough rest
To someone new to working out, this just sounds plain stupid. Buy as experienced muscle builders know, rest is a very important part of building your mucles. When you workout your bicep muscles you're actually breaking and tearing them (that's why they "pump up"). And when you rest and sleep your muscle grow and repair. Not enough rest = not enough muscle growth. rest up!
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Biceps workout mistake #4 - Same ol' routine
After a few months of doing the same workout, your muscles will get accustomed to the workout and stop growing. This is called a plateau, and every muscle builder hit's it at some stage. You need to mix up your bicep workouts every 2-3 months. Change days, change exercises, workout your biceps with a different muscle group. Mix it up, you'll see and feel the difference!
Biceps workout mistake #5 - Pre-exhausted biceps
It's important when planning your bicep wourkout that you don't work any other body parts that use the biceps before your bicep workout. For example, a big mistake I see all the time is training the back then the biceps. This is not good for your biceps because all the back exercises use biceps as a secondary muscle group. So don't train your back before your biceps, or vice versa. Train your back and biceps on seperate days.
Biceps workout mistake #6 - Wrong exercise order
If you have read our bicep workout page you'll see that we always do our biggest bicep exercises at the beginning of the workout. These are the heaviest weight movers and need the most energy. So stick to your big exercises like bicep curl at the start of your bicep workout and follow with the smaller exercises.
Biceps workout mistake #7 - Poor eating
You know the saying, "eat big to get big", well it's true. In particular you need to eat as much protein as possible and complex carbohydrates. You need to eat small meals, more often.
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