Remember that you can't force your biceps to grow by doing different exercises, adding isolation exercises, or doing more "biceps days." In fact, these things might hurt you! Instead, what will make the most difference is how you change up the intensity of those bicep exercises.
When it comes to frequency, turn it down and see how you do. I promise you, that will probably get you better results than adding more and more workouts.
The exercises NEVER finish a workout on their own. Check out our ATHLEAN-X programs if you want a program that will take you step by step to your fastest and best gains ever with all the sets, reps, and techniques that get you results the fastest.
There are two main mistakes people make when they work out that stop their biceps from getting bigger. These are overtraining the biceps (often by accident) and not changing up the way you train.
Adding more workouts that focus on the biceps and trying different exercises for the biceps doesn't work. Since the biceps is a hinge joint, all exercises for it are basically just curls. Because of this, changing your techniques is a better way to build up your biceps than adding more training days or exercises.
There are three good ways to train your biceps to create progressive overload and grow them. They are sliced reps, arc variations, and in10sity.The biceps and triceps are two of the upper body muscles that stand out the most. Most people who go to the gym for the first time want to build up their arms, and they think that training their biceps all day, every day will get them to the gun show. There are a lot of common mistakes that can lead to a disappointing realization, like the fact that my biceps won't grow. Even professional bodybuilders hit a wall sometimes, but if you've been struggling to build your biceps for a while, you might need to try something different.
Don't worry if your upper arm muscle growth seems to have stopped. Training is always a process of learning. Even people who have been going to the gym for a long time sometimes need to relearn how to bench press or try a new way to train. We all have problem areas and parts of our bodies that don't get stronger no matter how much we lift. This is a sign that you might be making a common mistake. We're here to help you figure out why your guns aren't growing and what you can do about it.
Before talking about anything else, it's important to remember that genes play a big role. In reality, the biceps are a small group of muscles that only do one thing: bed the elbow. How your bicep muscles attach to your arm makes a big difference in how much you can grow. Some people's biceps go all the way to the bend of the elbow, while others' stop short about halfway down the arm. If you're in the second group, there's nothing you can do. You won't be able to get as big as other bodybuilders, which is too bad.
If this sounds like you, don't let it get you down. You can still do a good bicep and tricep workout that will help you get strong arms. Many workout junkies do bicep workouts all the time. Besides your genes, there are other reasons why you might not see this muscle grow. If you do a well-balanced workout routine every week but your biceps still won't grow, one of these 5 things could be the problem. Read on to find out the most common reasons why bicep gains don't go as planned and what you can do to avoid them and get the big arms of your dreams.
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