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 ...

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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 ...

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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. As do many things, the first step is your kitchen and not the gym. In order to build biceps your diet has to facilitate muscle growth and development. Proteins which are bodybuilders are a must. The advantage is that proteins are easily available and very affordable. They range from sirloin steak, chicken drumsticks, beef steak and pork to beans, eggs and fish. Carbohydrates are required to provide the energy that you’ll be burning ...

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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! Train them once a week Yes, many top bodybuilders do hit their biceps twice a week. But they have a level of genetics, experience, and anabolic assistance that you do not. If you know you will only get to train the biceps once ever seven days, it’s a safe ...

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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. Some cheating is beneficial in bodybuilding training. The goal of bodybuilding training is to stimulate the muscle group by filling it with as much oxygen- and protein-rich blood as possible. So if improper form at the end of a set helps the bodybuilder to push more blood into the region, it’s a positive thing. However, the question is, when does a little cheating become too much? When does the body English and ...

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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? A: Well, of course, lactic acid sets in earlier for some people than for others, but there are ways to increase your tolerance for lactic acid build up. Mostly, that's working through the barrier of pain. But we know what you mean about pain so bad it angers you. And I don't think that's a response to AAS use along with it, because at least 3 of us here have had that feeling and not been on a cycle. We suggest maybe you take one aspect of your training and change it at a time, so you know what works and what doesn't. ...

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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. Arm training is one area where momentum is often abused. Limbs, in general, both legs and arms, are truly a target for inflated egos and an overriding goal to get big fast! But the arms are particularly vulnerable ...

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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. Preacher Curls This movement is king for bringing out the biceps peak. You can complete this exercise on either an incline bench, or a specified preacher bench, if the gym is equipped. Have a seat at the preacher bench and curl away!...

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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. Many of us were given short biceps with high peaks.  This can be something we nurture through training and diet, helping the peak to grow and the split to be visible.  Body fat levels govern the visibility.  If you diet down, and you have a peak, it will show.  The height of the peak is controlled by how much you train it to grow.  If you are looking to grow your biceps peak, preacher curls are the ...

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