Are you looking to instill some new biceps growth? Have you tried every other trick in the book, and you just can’t seem to add another quarter inch? Admittedly, the bigger the biceps become, the closer you move to your natural limits. When this happens, growth become harder to see and it does become frustrating for many trainers. The secret is to find new ways to hit the biceps that they haven’t seen before. Here are a few such ideas for doing so! Go heavier If you think you’re training heavy enough, you may be right. But if you haven’t been adding 1 to 2 pounds every few weeks to what you’re curling, you aren’t adding weight like you should be. Granted, it may be hard to add weight in those small intervals when using ...

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Many bodybuilders struggle with the same problem, and it’s often discussed in gyms and on message boards. They want to know how in the world they can improve their lower biceps. This is the part of the muscle which ties to the elbow crease. A small gap in that area means your biceps look great. A large gap can result in a pair of very average looking biceps. Correcting a weak lower biceps involves a few steps. First, you must take account of your genetic position. Your biceps tie-in is genetically pre-determined. If you can only place one finger in there when flexing your bicep, you have very good insertion points. If you can fit two or three fingers in that crease, you have poor genetic tie-ins. You cannot change that. What ...

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Imagine a scenario for your biceps routine in which you are limited to how much weight you can use, how many reps you can complete, and how many sets can be included in each workout. You are given an absolute ceiling which you cannot cross. Your growth would halt, right? What possible control would you exert over anything anymore? More than you think, actually. If you want to make it harder, but were limited to fixed inputs on weight, sets and reps, you could actually make the workout tougher by moving through each repetition with a slower tempo. That’s right. When all else is equal, the bodybuilder able to complete the same movement at a slower pace will invariably see better results, as a result of recruiting more muscle fibers. Limited Weight Find a weight ...

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We all know that you want big arms. They can never be big enough. Ronnie Coleman and Phil Heath have some of the most sensational arms in the world, and we all know they still train them. If they still see the need to slave away on biceps and triceps, so should you! Biceps are some of the toughest muscles to grow in the body. They recover faster than any other major body part. They are constantly at work throughout your day, as you move your arms for just about anything. They become pumped very quickly on arm day, and it’s often very tricky to stimulate any new growth in them, as you really have to work to challenge them in new ways they haven’t yet seen. Well, we may have a way to stun ...

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Everyone knows how to do push-ups. From the moment we start PE class in elementary school, to the minute we are yelled at by our Army basic drill instructor, to those moments we wake up feeling overweight and fall to the floor for a wake-up session of push-ups and sit-ups, the push-up is the movement which is the symbol of “getting in shape”. However, most bodybuilders don’t use the movement in their routine in any meaningful way. They may drop to the ground and do a few reps when it’s time to pump up, for the beach or for a stage. But it’s extremely rare that you witness anyone, in any gym, using the push-up. This is a mistake. The push-up is actually a very useful movement, and one that can be used as ...

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It’s long been considered that the gap between the biceps and the elbow joint could be measured to determine ones potential for success in competitive bodybuilding. The great champions always seemed to have full biceps heads, which flowed, neatly into the elbow joints. If they possess this attribute, it meant their muscle bellies flowed equally well in the other parts of the body. Their calves, quads, and pecs would tie in just as gracefully. These genetically blessed men were destined to win trophies. Those of us without these fine connections were doomed to a lifetime of training hard and just looking smaller. In the 1970s, this changed. As bodybuilding conditioning improved, and men started dieting to become ripped for a bodybuilding show, the sheer bulk that used to win shows no longer mattered. Suddenly ...

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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! Supinated Wrist Dumbbell Curls When doing dumbbell curls, change your normal thumb position so that the thumb and ...

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The “Guns.” The “Pythons.” The “Rockweillers.” There is no other muscle group that has earned more nicknames than when describing a bulging and huge set of bicep! Let's examine five of the most common problems with bicep training before I offer a step-by-step program to take your bicep peak to new heights. Problem #1 with bicep training – More is not always better If doing 4 sets is better than 3 sets, why don't you just do 10 sets? It has been said before, “Less is often more.” Especially if you are not gifted with “muscle-friendly” genes. Your goal of each weight training workout should be to simply 'out do' your last workout.  Once you achieve this with an extra pound or a few extra reps, then it is time to move to the next exercise.  I have found this a hard ...

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For as many bodybuilders as there are in the world, there's probably a split for each one. That means literally hundreds of combinations of splits that can lead you down the path to mass building or fat leaning success. There are 3 day splits, 4 day splits, 5, 6 and 7 day splits, and everything in between. We're going to list quite a few splits and examine how exercise combinations can affect outcome. Here is an array of 3 days splits. Look them over and then we'll tell you why we like 'em or not: SPLIT #1 Mon: Off Tue: Chest + Triceps + Forearms + Abs Wed: Back + Biceps + Traps + Forearms Thurs: Off/cardio Friday: Legs + Delts Sat: Off/cardio Sun: Off Why We Love It: This is a great way to break up the week. First off, we love the weekend off. This allows for ...

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During the last few days before a bodybuilding show, athletes focus all their energies and efforts upon peaking for the upcoming show. Their diet is designed to finalize fat loss and remove all unneeded water from the body. They must get their tans applied for the show. They must perfect their posing. They must arrive in the destination city and prepare all the logistical details. Drug protocols must be minimized and possibly masked for testing. And, most cautiously, they must carb up. We have read hundreds of articles about all of these topics. The last week before a show is the most important of the entire training year and pre-contest. Rarely do we see anything about that very important aspect of preparation which gave us the muscle in the first place: ...

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