There are a lot of people mostly men that would like to have bigger arms. But no matter how hard they try, some cannot seem to increase the size of their biceps. If this sounds like you then here are a few words of advice that can help you get the big guns you are after. 

All too often, people are not building big biceps because they are overtraining them. The Bicep is a small muscle and is used in many other bigger compound moves especially those pulling movements so it is getting a lot of work if you are training hard and heavy. However most guys seem intent on doing an extra 2-3 seperate workouts a week on biceps meaning the muscle is given no recovery time so never has a chance to grow.

So therefore I would advise either cutting out all bicep isolation workouts or just limiting them to once a week.

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The second major problem I see when people want to build biceps is poor form. In a vain attempt to build massive biceps you see people trying to curl massive weights and in doing so fail to work the muscle properly as they rock back and forth trying to force the weight up and instead just use their back or leg muscles. If this sounds like you then drop down the weights and go for quality reps. When doing any curling action only the arms should be moving nothing else. Also make sure you use a full range of motion with a slow controlled tempo to work the bicep properly.

You should perform no more than 6 sets per bicep routine and remember if you still wan to train biceps on their own schedule into your weekly training so at least it gets 48 hours recovery before being called into action again.

For a lot of guys bodybuilding there is a huge amount of focus on getting big bulging biceps that lead to too much attention to this particular muscle while neglecting the big picture. If you actually target improving your overall strength in your back, and increase the weight on your rows, pulldowns and chinups then your biceps will grow in proportion. 

So remember when it comes to building biceps more is not necessarily best. Focus on low volume training, high quality technique and give the them plenty of rest and those guns will start firing up.  

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