6 Reasons Why Your Biceps Aren't Growing Despite Working Out
Having killer biceps is everybody's ultimate dream! Sadly though, it’s not what the majority are able to achieve. You might be putting in a lot of work in building those biceps but still not getting any results. Fret not, it happens with the best of us. Here are 6 mistakes you might be making that are preventing your guns from growing.
1. WRONG FORM OR POSTURE
First things first, check you posture. You can do mammoth sets with mammoth reps but if your form isn’t right, your guns won’t grow. Biceps are the easiest muscle group to target, and hence, it’s easier to stress.
2. LIFTING TOO MUCH WEIGHT
All right, keep your ego aside and stop overrating yourself. There’s a limit to which your muscles can lift. Moreover, if you lift a lot of weight during bicep curls, your hands automatically use secondary arm muscles. Instead of going heavy, go moderate and try perfecting your posture for maximum muscle isolation. You will get far more out of curling a 15-20 kg for 10 reps than curling a 50 kg for 10 sloppy reps.
3. USING YOUR FOREARMS MORE THAN YOUR BICEP
Again, a postural flaw, most people get a better forearm pump rather than a bicep pump. That’s because you are curling your wrists backwards. Keep the wrists in line with the forearms throughout the entire set and a killer pump is guaranteed.
4. RUSHING THE CURLS
Most dudes complete a rep from top to bottom in a hurried 2 seconds. Try this instead – tense your grip and take at least 2 seconds to curl up and at least 3 seconds to curl down. The pump will blow your mind.
5. DOING THE SAME EXERCISE OVER AND OVER
Always remember, your muscles get accustomed to a certain exercise. You don’t have to work the same grips, angles or planes of motion over and over. Divide you bicep workout – use a close, medium and wide grip bar. Also, pull from lower pulley and also from the upper pulley.
6. NOT LETTING THEM REST
Adequate rest is the key to size gain. The muscle essentially breaks when you work it out. It only gains size and strength while repairing when you give it rest. So don’t hammer your biceps every day. Dedicate days to bicep workout.
Original Article by Shantanu Prasher,