Bicep building is fun and rewarding and it definitely hogs the spotlight when it comes to arm training. But if you’re like most guys, your biceps’ training response has yet to match your expectations. We all want better growth in less time, so we usually assume that the way to get it is by taking a set of great exercises and performing it for an endless number of workouts.
However, muscles eventually get bored by the same old workout and quit growing if not presented with new challenged. Here are a few tips on how to prevent this from happening and build the fully loaded round guns you want!
#1. Increase time under tension
Time under tension (TUT) is a crucial factor in strength conditioning and bodybuilding and it refers to the total time a muscle resists weight during a particular set. Here’s the golden TUT rule for achieving maximum hypertrophy: it should take you twice the time to perform an eccentric movement than it takes you to perform a concentric movement. This enables you to maintain continuous tension in the targeted muscle, thus promoting better gains.
#2. Use thick bars/fat grips
According to research, using a thicker bar leads to greater muscle fiber recruitment in the arms and thereby faster muscle size gains. Besides better replicating the natural function of the human hands and preventing muscular imbalances, thick bars shift the stress off the joints and onto the muscles by spreading the weight over a larger area of the hand, which is why they’re safer to use and effectively reduce your chance of injury. And the best part? Using a thick bar will improve your grip beyond belief!
#3. More reps, less weight
One of the most efficient ways to unlock your bicep building potential and accelerate gains is by switching to a higher number of reps with light or moderate weight instead of sticking to the classic training style of low rep ranges and heavy weights. If you want your arms to grow, you need to train them to failure twice a week, which is best achieved with this training style, and flex them after every set.
#4. Work the smaller muscles first
By fatiguing the smaller muscles first in your workout, you burn them out and make it harder to get them to respond later in the routine. How is this good, you wonder? Given that your smaller muscle groups will be less responsive, your larger muscles will have to work even harder and recruit even more muscle fibers to complete the following exercises. At the end of the workout, your arms will be completely exhausted in a way that promotes optimal total growth. Continual stress leads to continual recruitment, which in turn leads to greater size gains in the long term.
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These 4 smart tips are easy to implement and will most likely take your biceps development to the next level, so give them a shot and don’t forget to tell us all about it!