Biceps. The big dream of young guys everywhere. But if you’re a lady, don’t fret. Print out this newsletter, and give it to your husband, boyfriend, father or brother. So how do you get big biceps, and where do most people go wrong? Here are some common mistakes people make when trying to grow their “guns.”
Original source: here.
Mistake #1: Only doing curl variations
If you’re a complete beginner, doing biceps curls without anything else will make them grow. But after 3-8 weeks, they stop growing. What do you have to do? You have to vary your routine.
For instance, chinup and rowing variations also involve the biceps, and often, with greater tension than curls.
So if you’re a Seneca student who entered a powerlifting competition without ever doing anything besides a curl, consider other exercises as well.
Mistake #2: Not gaining enough overall muscle mass
There’s a general rule of thumb that says that to gain an inch on your biceps, you need to gain about 15 pounds of lean body weight. Want to gain 2 inches on your biceps? You need to gain 30 pounds of lean body weight. That can take around 1-1.5 years if you’re a male.
And you know the easiest way to gain that? Squats and deadlifts certainly enter the picture.
Mistake #3: Not supporting it with proper nutrition
For muscles to grow, they need nutrients, and calories. While there’s a lot of individual variation in how much food someone needs to grow, there’s no question that nutrition plays a very big role here.
Some of my clients need to ingest loads of protein for their muscles to grow, and others need just slightly more than the sedentary folks, but they really thrive on carbs. If a person is naturally skinny and has a super-fast metabolism, he’s the type of person who will grow like a weed on carbs. If a person is naturally more chunky, they will need fewer carbs and more protein.
