Let’s face it, most of the bodybuilders you see on the pages of muscle magazines began their bodybuilding journey with much better genetics than you did. You may be one of those “one in ten thousand” lucky souls with perfect muscle insertion, huge muscle bellies, small joints, and naturally low body fat. But there is a 1 in 9,999 chance you are not. You probably have genetics that are good in some areas, and a little weaker in others. You probably look at the muscle magazines and don’t realize that the people in those magazines have several sets of huge advantages in terms of size, structure, and many other factors. They may have 21-inch arms with perfect shape and symmetry, all while standing at 5% body fat. They may have attained it through some combination of diet and training, along with supplementation and the use of anabolic steroids. And even if you trained and ate just like they did, and used the same supplements and steroids, you would never look like them. It’s a sad fact of life you must accept.

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Many new trainers enter the gym, and they immediately begin training the biceps. Perhaps it’s the stigma they learned from Hollywood movies, or the fact that anytime they’ve seen a “muscle man” posing, it’s always been a flexed biceps muscle pose. When they first enter the gym, they usually gravitate to the free weight area and curl lots of dumbbells, lots of times. They aren’t concerned with legs, back, or shoulders. They just want big arms. This attitude is usually quickly broken the minute the “biceps-builder” takes off his shirt to show off his arms and he is dwarfed by a man who actually trains the full body. This humbling experience usually leads to the biceps-builder discovering that there are in fact other body parts which warrant attention if you want to be able to disrobe with a straight face. This leads to research online or in books and magazines, which leads to the trainer finally learning how to actually train correctly.

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Let’s face it – biceps are the most popular muscle group to the world. When you think of bodybuilding, you think of Arnold Schwarzenegger. And when you do, he’s not doing a side triceps or an abs/thighs shot. Now, he’s usually delivering a front double biceps, the signature shot of all bodybuilding lore. Whenever a friend or acquaintance finds out you lift weights, they’ll often ask you to “make a muscle”. This is obviously not a clue to drop your trousers and flex the bejesus out of your quads. No, your friend wants to see your biceps. It’s the most commonly flexed, admired, and trained muscle group. However, due to genetics, training practices, or inadequate diet, many bodybuilders simply don’t have good biceps. Here are a few ways to spurn some new growth from stubborn biceps.

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