Are you bothered by your limited biceps growth? Stop blaming your genetics and focus on custom arm exercises. It is a commonality amongst most people, if their biceps don’t reach the mountainous peak, they blame their genes for it. But unless you train in a more strategic way your biceps will remain the same, no matter what. Here are some tips to customize your biceps workout.
Heavy without form makes no difference
Let me tell you a common concept people use while working out biceps. The first set will involve lifting X kg of weight for 20 reps, the next will be X+10 Kg of 15 reps and the last will be X+20 Kg of 10 reps. By the time you reach X+20 you lose form, move your elbows, put pressure on your back and go along with momentum. This is a cardinal sin of breaking form. Your single joint exercise becomes a multi-joint exercise and your biceps don’t feel the tension at all. Remember, when you are working on biceps the only muscle that should be under tension is the biceps, even if means that you have to compromise on weight.
Are you extending your arms?
Another mistake often made is not extending the arms at the bottom of the curl. If your biceps just above the elbow region is not formed then you are doing this mistake. Some people stop the dumbbell or bar half way before reaching the bottom. This is the wrong approach. Retain a slight flex on the elbow but take your arms down as much as possible.
Know your muscles
Do you know the parts of the biceps that you need to work on: the brachialis, the long head, and the short head. All these parts are worked based on your angle, grip width, and arm position. Every muscle in this group should be worked on to get the perfect arm. For example, preacher curls are mainly for short head, incline bench curls are for long head, etc. In other words, long head requires close grip whereas short head requires the long grip.
Start with heavy weights
Or rather start with exercises in which you can lift heavy weights with the right form. Starting on a preacher bench or with concentration curls should be avoided. You can start your biceps training with a heavy barbell or dumbbell curl.
There are many ways by which you can pump up your biceps. If you are not seeing results after training for some time now, it is time to change your workout method. Alternating higher reps with lower reps, doing just two exercises with increasing and decreasing weights, supinating the dumbbells, negatives, etc. are all different methods that will give you a better than average arm.