Bicep Workouts – Top 6 Mistakes You Are Making

Recently, a couple of guys in the gym came up to the trainer to ask why their biceps are not growing in size, despite working out so much. If you are one of such guys, then you have come to the right page! We have come up with 6 most common mistakes that most of us do while doing bicep workouts.

If you are a regular at gym, you already know the importance of warm up exercises. But, people tend to skip out on them on bicep workouts day. As a result, your intense workout might not give you the desired results.

Try to do 2-3 warm up sets at 15-20 reps to get the blood into the biceps and influx more strength in your arms. You already know that you should start your workout with big compound exercises which utilize multiple muscle groups and require more energy and concentration. Bicep workouts are no different.
So pick 1 or 2 compound bicep workouts and then follow it up with the smaller, more isolated bicep exercises such as concentration curls or hammer curls.

You may notice every second person in the gym making this dreaded mistake. It is great if you want to lift heavy weights but let’s not literally swing while doing the bicep workouts just to keep up the momentum. By lifting the weights in a swing-like manner, the focus and impact of your bicep workouts shifts from the biceps to other areas.
Make sure you are going all the way up and your biceps are contracting and at the same time extend your elbows carefully. Also, for maximum impact, station your elbows to your sides when doing bicep workouts.

Related Article – Top 5 Exercises to Build Massive Biceps

Let’s not neglect the importance of negative curls. Add a day of negative curls to your bicep workouts every week. For maximum impact, go slow while you are lifting up. Keep increasing weights every week and after a month you will surely notice a visible difference in your bicep bulge.

Bodybuilding is not about moving loads of weight from point a to b, it is about taking that weight and making the muscle bigger. 6-12 sets for the biceps is sufficient. Most people manage to do 9-10.  Even 6 reps is a really good number, if you are doing bicep workouts after back exercise. Always remember that taking sufficient rest is crucial to let your muscles grow in size and strength.

Remember to eat big to get big. Still wondering why your arms are not growing despite everything you are doing? Think about what you are eating before and after hitting the gym.
Don’t under weigh the benefits of pre and post workout supplements for excellent results. Even the best of the weight lifters swear by the right supplementation for their bicep workouts. Try our Citrulline Malate for delaying fatigue during workout and also for quicker recovery.

So this is it! Just keep in mind these points and arrange the order of your bicep workouts in such a way that the larger muscle group is worked before the smaller one (back before biceps). The biceps are fairly small, but they’re important in rowing and other pulling motions for the back, so you don’t  want to fatigue them for your favorite bicep workouts. Keep flexing those biceps!