01/13/2023
"Im training my biceps like usual, but they just aren't growing."
Let's talk about how and how often we train our biceps. Let me just start with the volume and the amount of time that we put into training the biceps. The bicep itself is not a big muscle. It's actually a pretty small muscle in comparison to the rest of the muscles surrounding it. What people tend to do when their arms won't grow is train them more and more, not realizing that you could possibly be doing more harm than help. It is surprisingly easy to overtrain the biceps. Studies have shown that the ideal optimum number of sets per week for your biceps should be around 9 sets a week. That's it.
Now let's move on to how we train the biceps. Of course progressive overload is a vital tool, but people often neglect the other exercises they could be doing for biceps instead of just the standard bicep curl. You absolutely have to change up your training every once in a while. Think of the elbow positioning. Most people do their bicep curls with elbows directly at their side. Next time, try sitting back at an angle so that your elbows are naturally positioned behind you. You can also try preacher curls which position the elbows in front of you.
These different elbow positions change the way these exercises feel and change the way the weight works with gravity as you lift the weight to your shoulder.
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