Biceps are, by far, the most noticeable and popular body part, both inside and outside of the gym. For this reason, many bodybuilders devote an inordinate amount of time to training this muscle group. While this may pay off in the beginning, where a moderately developed bicep will stand out on an otherwise untrained physique, the biceps often hit peaks before other groups. This leaves the upper arms lagging as the rest of your muscle groups see growth. Here are a few tips for stimulating some biceps growth!

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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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Talk to any woman and they’ll tell you biceps on a man are like cookies in cream! Delicious! Not just anyone can build biceps, only the ones who are willing to work hard at it. So if you’re looking for a pill to pop and chinching, there you have them then this is just not the article for you. No pain no gain is as real as real can get.

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Biceps are, by far, the most noticeable and popular body part, both inside and outside of the gym. For this reason, many bodybuilders devote an inordinate amount of time to training this muscle group. While this may pay off in the beginning, where a moderately developed bicep will stand out on an otherwise untrained physique, the biceps often hit peaks before other groups. This leaves the upper arms lagging as the rest of your muscle groups see growth. Here are a few tips for stimulating some biceps growth!

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We’ve all seen the young trainers in the gym, standing in the squat rack with an Olympic barbell, doing bicep barbell curls. Well, not exactly bicep curls. More like, “back heaves”. They add 40 pounds more than they can handle to the bar, and then use an extremely amusing amount of body English to bring the barbell from belt buckle to chin.

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Q:  I experience a lot of pain in my biceps when I train them. It's not injury pain, its excruciating lactic acid pain, I guess, and it actually makes me feel angry.  Is there any way I can avoid this?

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Walk into any gym in America and you'll see at least 2 or 3 people throwing weight around, rather than actually controlling whatever apparatus they happen to be using. This practice of using momentum as a means to build muscle is common, but very ineffective. What's more, it greatly decreases the ability of the lifter to build the kind of muscle he wants. He's literally throwing control away and leaving development to chance. This makes achieving an aesthetic physique, nearly impossible. For unless there is a genetic gift lying within a particular muscle group, utilizing momentum is always a mistake when attempting to build size.

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When one thinks of legendary peaked biceps heads, bodybuilders like Robby Robinson come to mind. Large, split heads which inch higher and higher as the bicep is flexed. While much of the size of the peak is determined by genetics, it is possible to grow the biceps peak that you do have. Exercise selection is the key. In order to build the peak, you must train the outer biceps head. Here are some movements, which target that area.

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Much of the biceps development we admire in magazines is pre-determined by genetics and anabolic steroid use, coupled with maniacal lifestyle.  We admire their freak factor, but know that for most of us, looking like that is unattainable.  However, there are some aspects of biceps development, which are often bestowed upon many of us.  Peaked, or split biceps heads are often one of those blessings.

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