If you’re looking to build big biceps, which is a goal many people have, you need to approach it the right way. If you don’t, it could mean you’re not getting the best results you could get from the gym; in fact, it could just as easily mean you get almost no results.
Many people train their arms incorrectly and while they want to build big biceps and train in a way that sounds like it should work, it doesn’t.
This is what you should keep in mind.
Muscles respond to heavy weight
The first thing to remember is that your muscles respond best to lifting a heavy weight. So you have to ask yourself, in which exercises will you be able to lift the most weight?
Many people go to the gym and perform biceps curl after bicep curl, but in reality, they could lift a lot more weight in an exercise like a bent-over row, which also works the biceps.
You should start to focus more on building a bicep workout with exercises that will work the arms and other muscles in the body, such as the bench press, row, shoulder press, and pull-ups. This will allow him to progress much faster than if he kept doing all the isolation work he is currently doing.
Muscles respond to high frequency
Next, remember that muscles respond better to high frequency. This means that the more often you can get into the gym (recovering) to work some muscle tissue, the better off you’ll be.
If you go to the gym and do a five day body parts split (chest one day, back the next, shoulders the next, and so on), how often are you really going to work your biceps?
Not very often. You’re much better off with a full body or upper/lower split that has you work each body part two to three times a week. Since you’ll be working the biceps in the chest and back exercises anyway, you don’t need to dedicate a separate day to your arms.
You can build great biceps simply by making sure you’re giving 100% on those lifts.
Muscles respond to rest
Finally, if you hope to build big biceps, you need to make sure you get plenty of rest. It’s a big problem when people neglect rest and instead opt to exercise 6 days a week. If your body is going to grow back stronger, it has to have time to rebuild muscle tissue.
If you’re not resting, you just can’t do this.
Therefore, take a good look at your training schedule. Are there changes you should make?
