The Biggest Error Bodybuilders Make When Trying To Build Large Biceps
Arguably the most popular muscle group that bodybuilders yearn to improve is the biceps, with possibly the most common question asked of well developed bodybuilders from curious onlookers being "how big are your arms?" Bodybuilders will focus upon a wide range of biceps movements in order to improve the shape and size of their arms, but despite such a targeted focus with isolation exercises, many weight lifters find that their upper arm size does not reach what they would consider to be an ideal level.
What is the missing ingredient that many weight lifters avoid while attempting to build impressive upper arms? Other than wasting time with a wide variety of exercises when only two are necessary for total biceps development, the most common mistake is believing that large upper arm size is contingent solely upon biceps growth, while in reality, there is a much more vital factor controlling upper arm mass.
Most are oblivious to the fact that the majority of upper arm size is occupied by the triceps, and since many weight lifters in hopes of developing maximum upper arm size concentrate solely upon a wide array of biceps exercises, triceps are often neglected, which amazingly, has more of a negative impact on upper arm muscle mass than if a weight lifter were to completely avoid direct biceps training. Since biceps shape does not change regardless of the lifting technique or weight lifting exercise selection (this characteristic is genetically determined), instead of wasting time on a plethora of biceps exercises, choose the most potent movements (such as preacher and barbell curls) for the biceps, and focus an equal amount of volume and effort on the triceps muscle to encourage far greater overall size improvement.
Even weight lifters who already feel as if they have nicely developed triceps should not neglect direct triceps exercise in favor of extra biceps work, because improving triceps thickness by 1-2 inches will immediately result in an apparent biceps size increase, a fact that many weight lifters are not aware of. Many seek to achieve a specific arm size, but since approximately 66 percent of the upper arm is comprised of the triceps muscle, logically, the triceps actually becomes far more important than the biceps in reaching this goal, despite many referring to this as a "biceps" measurement (nobody seeks to learn the size of a weight lifter's triceps, when this in fact is a more significant factor comprising upper arm muscle size). There is no effective way of measuring the biceps without also accounting for triceps thickness, and although this may seem obvious, there are many weight lifters who do not consider that building massive triceps also offers an illusion of larger, thicker, more impressive biceps muscles.
Although the triceps occupy more upper arm volume than the biceps, a bodybuilder need not train the triceps with more sets (volume), as the heavier weight used during triceps exercises will address the size disparity. The key is to train the triceps and biceps with an identical total number of sets, realizing that blitzing both for maximum growth will produce impressive upper arm mass. Those who have reached a lengthy plateau in biceps size may find that by training the triceps in a more balanced way, upper arm mass will begin to increase, and the added triceps growth will at least offer the appearance of improved biceps development.
Finally, make sure that you avoid isolation movements for both the biceps and triceps, such as concentration curls and triceps kickbacks, as these are not geared towards maximum size gains; instead, implement exercises that allow for heavier weight (such as standing barbell curls and close grip bench press) to promote maximum size in the upper arm region. If you begin focusing on the triceps muscle with as much emphasis as the biceps, you will find that upper arm size will experience a newfound size improvement spurt that others will mistakenly assume is a result of added biceps mass.
Francesco Castano authors MuscleNOW.com, a workout program for building muscle mass without supplements or drugs. He also owns IncrediBody.com, an online fitness superstore selling fitness equipment at guaranteed lowest prices.
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