The basic recipe for getting big arms is quite simple: curls, curls and even curls. It sounds so easy that it seems impossible that something goes wrong on this path. If bodybuilding was really that easy, then every athlete in our latitudes would have upper arms like cannon tubes. In reality, the whole story does not work so easily, which is usually due to some serious mistakes that almost every exerciser makes. In the context of the following article, we would like to remind you accordingly of the nine biggest mistakes of biceps training, which you should avoid in any case, if you really want to get big upper arms.

1 - Never start your workout with the wrong exercise

Are some exercises better located at the beginning of the workout than others? Yes, they are definitely, because also in the context of the Bicep training the same rules apply, which also generally exist for the strength training. While it seems obvious to most exercisers to do basic exercises and then isolation exercises, some athletes seem to discount this aspect, especially in biceps training. The difference that makes this fact becomes obvious when you realize how much weight you are standing when barbed curling and how much weight you have sitting in isolation curls. From this small example, the order in which you should do certain exercises should be self-evident. Nonetheless, as part of each set, try to stay in a repeating range of 8-12 to maximize the potential growth stimulus.

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2 - Do not mix exercises whose movement is very similar

Imagine starting your workout with barbell curls standing up. Then you switch to dumbbell curls standing up and finally to the cable pull. A perfect bicep workout, right? No, of course not, because all three exercises are each with different equipment, but are similar in their specific movement strong, which means that your muscles are relatively one-sided and thus ineffective training. Make sure that as part of your bicep workout you use as many different exercises as possible, which work on your muscles from different angles. In most cases it is already sufficient to vary the reach or to change from the undergrip to the upper or hammer grip.

3 - Avoid always using the same handle

Both the reach and the grip position have a great influence on how effectively the muscles in the course of training is irritated, since the two Bizepsköpfe are each addressed differently strong. The long biceps head, which is located on the outside of the upper arm, is mainly recruited by a comparatively tight grip. Grab the barbell much less than shoulder width. In order to increase the load on the short bicep head, you move around exactly the other way round. At this point we should not neglect the brachialis, which is located below the biceps, and also contributes a not inconsiderable part to a voluminous upper arm. Excellent exercises for the development of brachialis are both hammer curls and the so-called reverse curls.  

4 - Do not always try to curl as high as possible

The mistake probably made by most exercisers is to try to keep the weight as high as possible during the exercise to take advantage of the full range of motion. Of course, we do not want to oppose the exploitation of the full range of motion at this point. We just want to point out that this behavior is not always effective, especially when curling. The reason for this is the fact that the radius of movement of a technically clean curl with an applied elbow is restricted to natural surroundings. Any attempt to increase the weight further only leads to an increased involvement of the anterior shoulder muscles and a simultaneous relief of the biceps. Make sure that your elbows remain in place during each repetition to keep your muscles as energized as possible.

5 - Do not restrict your range of motion no matter how heavy the weight is

Once we are on the topic of the radius of movement, we should also point out that many athletes restrict the same radius in favor of a higher training weight. The bottom line is that these athletes perform only partial repetitions, which means that the muscle can not contract to its full length. Such partial repeats have their justification as an intensity technique at the end of a workout, but should never account for much of the entire bicep workout. So make sure that you use the full possible range of motion while maintaining the correct technique. Incidentally, this does not just apply to curls, but to all exercises.

6 - Never train your biceps immediately in front of your back

As part of some training concepts, such as push-pull plans, biceps and back are trained on the same day. Normally, such a workout should be designed so that the large muscle group is always trained in front of the small muscle group. Although this fact should be widely known, many trainers still make the mistake of preferring bicep training. As a result, the small biceps, which is absolutely necessary for an effective back training, tires in advance, so that it represents the limiting factor and not an exhausted latissimus. If you too should always burst your biceps with the help of curls at the beginning of your pull workout, you need not wonder why you can not make three clean pull ups.

7 - Never start your arm workout with your forearms

The forearm muscles are understandably involved in just about every exercise and should therefore not get tired at the beginning of the arm workouts. The reason is obvious, because anyone who has already pushed his forearms to their limits will be able to confirm that it is then difficult to hold a cup of coffee without spilling anything. And honestly, if you can not even hold a cup of coffee, how do you effectively train your upper arms or even your back? So, if you want to train your forearms separately, then please at the end of the workout.

8 - Do not sacrifice the intensity of training in favor of quantity

We all know those guys who seem to be spending hours in the gym pumping up their upper arms with countless curls, while at the same time we manage to do a full workout. Unfortunately, not a single study shows that the potential increase in muscle levels simply increases due to the fact that you are simply exercising longer. In fact, scientific studies suggest rather opposite effects. Consequently, his biceps training should not take more than 30 minutes. If you can workout your arms for more than 30 minutes in a rep range of 12 to 15 reps, you can be sure that your training is not intense enough.

9 - Do not rely too much on spoiling when curling

By far the most important factor in biceps training is the consistent use of a clean technique, because only so a really effective training is possible. As a result, you should also use the spoofing only for the last one to a maximum of two repetitions of a sentence and not, as many others, as a standard method of bicep training, so as to be able to move as much weight. But if you fake it off, you should at least do it in a controlled manner, and not simply throw the weight around, as is often the case with many athletes in the studio. Your body will thank you in any case.

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