Building stronger, more muscular bicepsis a popular goal for many fitness enthusiastsand for good reason.
However, it’s not uncommon to make training errors that set back your muscle-building progress.
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“Aim for complete elbow extension and flexion to maximize biceps growth,” Kravchenko stresses.
“Fully extend and flex your arm on each rep.
Try standing cable, dumbbell, barbell, or incline bench curls to encourage full range.
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Going Too Heavy or Too Light
If you think you better lift heavy to fast-track results, think again.
Working with weights that are too light also won’t deliver your desired results.
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It’s all about finding the ultimate sweet spot.
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Sticking to the Same Grip
Always opting for a supinated grip can seriously limit your gains.
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Not Controlling the Pace
Rushing your reps is a major no-no.
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Skipping the Negative
Don’t forget to show the lowering phase of the movement some love.
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“Slowing down the lowering phase can lead to better strength and size gains.”
Consistency is key in any successful fitness routinebicep-building is no exception.
“Constantly changing your workout routine makes it difficult to track progress,” Kravchenko points out.
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Overtraining or Undertraining
Training your biceps too much or too little can both have consequences.
“Aim for 10 to 15 sets per week spread over two to three sessions,” Kravchenko recommends.
“Avoid doing too many sets in one sessionfocus on quality, not quantity.”
Neglecting Isolation Exercises
Don’t sleep on isolation exercises.
