The following tips can be used with programs one and two to further enhance biceps growth.

AVOID OVERTRAINING THE BICEPS

Given the biceps is one of the smaller muscle groups, which receives a lot of additional work every time a person trains back and chest, it is wise to limit training sessions to no more then two per week.

The more advanced lifter could safely do this number of workouts per week, while one session would be recommended for the beginner or intermediate lifter. Six to nine sets maximum of specific biceps work, for any given workout, would be best to prevent overtaxing this muscle.

AIM FOR SIZE AND SHAPE WILL FOLLOW

One major misconception in bodybuilding is that biceps shape can be specifically trained for. The truth is, shape is determined by genetics and specific movements will develop only what ones genetic blueprint dictates. With this in mind I would suggest training for size with the basic movements outlined in this article and stay away from so called shaping exercises, at least during the initial stages (six months to a year).

KEEP FORM STRICT

It is a given that ensuring strict training form (with the possible exception of cheat bar curls) will more fully isolate the biceps and contribute to greater growth. Keeping good technique will also help with injury prevention.

TRAIN BICEPS INDEPENDENTLY

Training biceps on their own (preferably on the same day as back) is a great idea for two reasons: it will enable one to focus exclusively on their development with maximal intensity, and allow for greater recovery time given the workouts will be shorter and larger muscle groups will not limit the intensity applied.

For example, if one trains the biceps directly after back (a standard practice among bodybuilders), there will be residual fatigue in the elbow flexors from all the rows, chins and pull-downs executed. This will significantly limit the training resistance used during all biceps curling movements and therefore limit biceps growth.

WARM-UP PROPERLY

To prevent injury and prepare the biceps for high intensity work, it is advisable to stretch for several minutes and complete at least one warm-up set of 15-20 repetitions with a weight of around 50 percent of your working weight.

 

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