Education is important but big biceps are way more important- you must have heard this absurd saying but at the gym bro level, it does make sense. Bicep size matters and those you say it doesn't probably have puny arms. There are a lot of guys who have been struggling at the gym just to add a few inches on their arms and have failed. What could be the possible mistakes? In this piece, I'll be breaking down the most common reasons for your stagnant biceps growth.
1) Training Too Often And Too MuchI have personally observed guys who directly train their biceps at least thrice or four times a week. Their other two days usually compromises of back and chest workouts. What you need to understand is the fact that your biceps are similar to other muscles, and therefore, they need rest to recover. Though it's a small muscle group that recovers comparatively faster than other muscles, it still needs rest for optimal hypertrophy. Also, your biceps are quite active in your pulling exercises (back workouts), which makes them one of the most active muscle groups. Hence, if you train your biceps at low or moderate intensity, train them maximum twice a week. In case, you train them intensely then keep your bicep day just once a week.
2) Missing The Right Variations And Using Wrong FormThis is one of the most ignored factors when it comes to biceps training. Majority of lifters pick up the variations that target the muscle in a similar manner. For example- standing biceps dumbbell curl or seated biceps dumbbell curl. The issue here is that sitting or standing and even switching from barbells to dumbbells does not bring any change in the length of the targeted muscle (Biceps Brachi). Okay, let me simplify it; in order to attain overall muscle growth, it is important to train the muscle at various lengths. Hence, to trigger your muscle growth, you need to get your hands over different variations. Confused? Just check this article out. It will surely help you train your arms better.
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3) Skipping Compound MovementsI am sure that this would be a surprising point to a lot of readers. Compound movements are the holy grail of testosterone production. Well, testosterone is the most anabolic hormone in the male body that determines muscle growth, strength, and other pivotal male characteristics. There are tons of research papers available that shows that performing compound lifts help to boost testosterone production naturally. Hence, higher the testosterone production better will be the muscle development! Also, according to a few researchers, training biceps along with a heavy compound lift; helps a lifter to attain better bicep hypertrophy.
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4) Poor Sleep QualityPoor sleep will hamper your muscle growth significantly. Lack of proper sleep increases the production of cortisol (stress hormone) in the body. Elevated cortisol creates a catabolic environment that puts adverse effects on your testosterone, muscle protein synthesis and the muscle recovery. Therefore, quality sleep of about 7-8 hours at night plays an imperative role in your overall muscle growth. Not to forget, the growth hormone stays at its peak when we are asleep.
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