Below you will see 5 mistakes keeping your biceps from growing and how to address them correctly.
Achieving a well-defined and aesthetic physique often involves prioritizing specific muscle groups, and the biceps invariably top the list. Well-developed biceps contribute significantly to the overall fullness of the arm, creating a prominent peak when flexed. Despite their popularity as a muscle group, the biceps can be notoriously stubborn to develop.
This article aims to delve into the reasons behind this challenge and provide insights into common mistakes that hinder biceps growth. By addressing these mistakes and adopting a more methodological approach to training, individuals can optimize their biceps development and achieve the desired results.
The information laid out below is based on a video shared by Jeremy Ethier, a distinguished kinesiologist and fitness trainer who stands as a co-founder of Built With Science. With a staggering 5.9 million subscribers on his YouTube channel, Ethier has built a reputation for providing lucid information firmly grounded in robust scientific research.
Check out all the information needed to address and pinpoint 5 mistakes keeping your biceps from growing.
5 Mistakes Keeping Your Biceps From Growing
Below are the mistakes that could be the reason your biceps are not growing despite hitting the gym regularly.
Allowing Other Muscles to Take Over:
One prevalent mistake undermining biceps growth is inadvertently allowing other muscles to steal tension during curling exercises. The front delts, upper traps, and forearms often become the culprits. To rectify this, individuals should focus on maintaining proper form, ensuring that the elbow remains locked in place and pinned to the side throughout the curl.
This adjustment minimizes the involvement of the front delts, allowing the biceps to bear the load efficiently. Additionally, techniques such as performing curls with the back and elbows against the wall can enforce proper form and mitigate muscle takeover.
Neglecting Full Range of Motion
While partial ranges of motion may target specific biceps regions, studies favor the use of full range of motion for overall development. Research indicates that employing a complete range of motion leads to greater biceps growth and increased strength.
Individuals can optimize their range of motion by contracting the triceps at the bottom of each rep, ensuring that the biceps are fully lengthened before each repetition. This approach not only maximizes biceps recruitment but also aligns with the principle of reciprocal inhibition.
Lack of Mind-Muscle Connection
Incorporating a mindful approach to biceps training significantly impacts muscle growth. Focusing on squeezing the biceps during each repetition, rather than merely lifting the weight, enhances muscle engagement.
A recent study demonstrates that subjects employing this mind-to-muscle connection experienced almost double the muscle growth compared to those solely focused on lifting the weight. Cultivating this connection may require individuals to set aside ego and lighten the weight, ultimately promoting more profound biceps contraction.
Emphasizing Both Short Head and Long Head Development
A comprehensive biceps training routine necessitates targeting both the short head and long head. Exercises that move the elbows in front of the body emphasize the short head, while those moving the elbows behind the body target the long head. Balancing these exercises ensures well-rounded biceps development.
Recommended exercises for short head emphasis include spider curls and preacher curls, while incline dumbbell curls and drag curls emphasize the long head. Incorporating one to two exercises for each head in a routine, focusing on progressive overload, fosters balanced growth.
Monitoring Volume and Inflammatory Response
Increasing volume for biceps without considering overall workout volume may hinder growth. Biceps are heavily involved in various back or pull-day exercises, making excessive isolation exercises counterproductive. Non-responders may exhibit heightened inflammatory responses, indicating that lower volume could be more beneficial.
Instead of adding numerous isolation exercises, focusing on a couple and progressively overloading both isolation and main pulling movements may yield more favourable results. Adjusting the volume to find an ideal balance can be crucial for individuals struggling to see biceps growth despite increased volume.
In conclusion, overcoming the challenges associated with biceps development requires a nuanced understanding of common mistakes and effective training strategies. By addressing muscle takeover, optimizing range of motion, cultivating a mind-to-muscle connection, balancing short and long head emphasis, and monitoring volume, individuals can unlock the full potential of their biceps.
It’s not just about choosing the right exercises but performing them correctly and incorporating them strategically into the overall workout routine that makes the real difference. With a methodological approach, individuals can navigate past common pitfalls and pave the way for substantial and aesthetic biceps growth.
Watch the video below for all the information you need, spoken by Ethier himself, about the 5 mistakes keeping your biceps from growing and how to address and fix them.
There are many benefits to having stronger and bigger biceps. Here are a few of them:
- Improved strength and power: Biceps are involved in many movements, such as pulling, pushing, and gripping. By strengthening your biceps, you can improve your strength and power in these movements.
- Increased muscle mass: Stronger biceps can help you to achieve a more muscular physique.
- Enhanced athletic performance: Stronger biceps can improve your performance in a variety of sports, such as baseball, basketball, and tennis.
- Improved posture: Strong biceps can help to improve your posture by pulling your shoulders back and down.
- Reduced risk of injury: Stronger biceps can help to protect your shoulders from injury by providing support and stability.
- Improved sense of well-being: Many people find that strengthening their biceps helps them to feel more confident and in control of their bodies.
Here are some specific examples of how stronger biceps can benefit you in everyday life:
- Carrying groceries or shopping bags: Stronger biceps will make it easier to carry heavy objects, such as groceries or shopping bags.
- Opening jars or bottles: Stronger biceps will give you more grip strength, making it easier to open jars or bottles.
- Lifting children or pets: Stronger biceps will make it easier to lift and carry children or pets.
- Performing DIY projects: Stronger biceps will make it easier to perform DIY projects, such as painting, gardening, or home repairs.
If you are looking to improve your strength, power, and overall fitness, then strengthening your biceps is a great place to start. There are many exercises that you can do to target your biceps, such as bicep curls, chin-ups, and pull-ups. With regular exercise, you can achieve the stronger, bigger biceps you desire.