These common bicep training blunders will put a quick halt to your gun gains.
While most brothers go to the gym passionate about filling out their shirt sleeves with muscle, most are making vital mistakes preventing this very goal from manifesting. Here are 6 common biceps training errors
#1: Speedy Reps
I can promise you that lowering the weight over 3-4 seconds on every rep, even if you have to go a bit lighter will manifest into many more inches on your arms than doing rushed or speed bicep curls. What’s the rush for anyway. Take your time to ensure you are inserting enough pressure on your biceps.
#2: Training Biceps after Lats
While there is nothing inherently wrong with training lats and biceps on the same day, if biceps growth is a priority then these two muscle groups are better done separately. Since lat movements tax the biceps and thus compromise the intensity you can put into your bicep curls, which will in turn hinder long term gains in arm mass.
#3: Curling with Forearms
Throughout my fitness training carrier, one complaint I have heard quite often from trainees is that they get a better pump/burn in their forearms than in their biceps when performing all types of bicep curls. For some, this is a case of having a strength imbalance between forearms and biceps that needs to be addressed/corrected.
However, for most, this is an issue of technique. Make sure not to initiate bicep exercises by first contracting the forearms – rather, keep the wrists in line with the forearms (or even bent slightly back) from stretch to contraction.
#4: Lifting the Elbows/Shoulders
Some lifters think that they will get a better squeeze in the biceps if they raise up the elbows/shoulders at the top of a bicep curl, but this simply is not true. What this will accomplish is to bring your front shoulder muscles into the movement, which, once again removes tension from the biceps and lessens the severity of their contraction.
#5: Leaning back
Leaning back as you curl is not only a great way to injure the lower spine, but to also take needed tension off the biceps. Tension is what makes a muscle grow, so stay upright throughout the range of motion until a perfect rep is no longer possible.
#6: Using Momentum
If you want a muscle to grow you must force it to do the work. Bending forward at the waist and swinging so that you can use more weight will only serve to take tension off your biceps, which in turn will hinder your quest for bigger guns.