Do you flex your arms, but it doesn’t seem to be as big as you are working for? Here are 8 reasons why your biceps are not growing.
The biceps get all the glory when it comes to working the arms. If you want bigger arms, however, you should target your triceps just as much, since it is the biggest muscle in your arms. But somehow, the biceps crept into society and became the go-to muscle to showcase your level of fitness.
And if you are one of those people who hit the gym regularly and do bicep exercise, but still don’t see it grow, maybe Max Posternak can decipher what is going wrong.
Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 4 million subscribers.
He shared 8 reasons why your biceps are not growing.
- 8 Reasons Why Your Biceps Are Not Growing
- VIDEO – 8 Reasons Why Your Biceps Are Not Growing
8 Reasons Why Your Biceps Are Not Growing
Here are 8 reasons why your biceps are not growing according to Posternak.
1. Not Training It Like Other Muscles
As with any other muscle, you need to apply progressive overload for it to grow.
Don’t get too nitpicky about concentrating on the lowering part of the exercise or keeping your pinkies up during each curl. If you are not adding volume or load, your biceps are likely not going to grow.
2. Not Mixing Your Bicep Exercises
Standing barbell/dumbbell curls are great for your biceps but don’t stick only to these. If you want your biceps to grow, you should incorporate different exercises such as preacher curl or inclined dumbbell curls.
Read More: Why The Best Bicep Exercise is NOT Curls
3. Not Starting Workouts with Bicep Exercises
If your goal is to grow your biceps, you should begin your workouts targeting your biceps. That is when your muscles are fresh and you can lift the heaviest load, which is imperative for muscle growth.
4. Train Your Arms More Frequently
If your goal is to get bigger biceps, it seems obvious, but maybe you are not challenging your biceps enough for them to grow. One way to tackle that is to increase the number of training sessions you dedicate to your arms.
In general, it is a good idea to have two days for specific arm training if you want to grow your biceps.
5. Doing Cheat Reps
Although having perfect form is necessary to do exercises correctly, sometimes you can make use of cheat reps to really build your biceps.
“Most of your reps should be good clean form. […] But you also don’t want to just stop the second things get challenging,” Posternak explains.
6. Proper Diet
You are not working out to lose weight, so being in a caloric deficit will definitely hurt your progress and could be one of the reasons why your biceps are not growing.
You should plan to be in a caloric surplus, but controlled, to promote muscle growth. Too much and you will grow your biceps, but also increase your body fat percentage, which will hinder how much your biceps will pop out.
7. Nutrient Timing Isn’t As Important as Protein Intake
Spreading your protein intake throughout your meals is the optimal way to ensure you are getting enough protein and feeding it to your muscles so that they grow. You need to make sure you are eating enough protein every day.
Although some people drink a post-workout shake right after a training session, according to science, that is not as important as making sure you get enough protein throughout the day.
8. Too Much Cardio
Cardio is great for building endurance, improving your cardiovascular capacities and burning off extra calories to lose weight. And it is exactly that last argument that makes cardio one of the reasons why your biceps are not growing.
To build and grow your biceps, you need to be in a caloric surplus. If you do too much cardio, there is a chance you are burning off the necessary calories that would be used to grow your biceps.
And that was Posternak’s 8 reasons why your biceps are not growing. If you want a deeper explanation on the subject, click on the video below.
VIDEO – 8 Reasons Why Your Biceps Are Not Growing
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- bicep-curl-workouts: Photo courtesy of CrossFit Inc.