Building bigger biceps is a common goal for many lifters, but progress can sometimes feel stagnant despite consistent effort. If you’ve been asking yourself, “Why are my biceps not growing?” you might be making some key training mistakes.
Below, we’ll highlight common pitfalls and how to fix them to maximize your bicep gains.
1. Poor Form During Exercises
Using improper form is one of the biggest reasons biceps fail to grow. Swinging the weight, using momentum, or involving other muscle groups (like your shoulders) takes the focus off your biceps.
Fix: Slow down your reps and focus on proper technique. Keep your elbows stationary and close to your torso during bicep curls, and use a full range of motion to maximize the stretch and contraction in your biceps.
2. Overusing Heavy Weights
While lifting heavy can build strength, using too much weight often compromises form and prevents your biceps from being properly engaged.
Fix: Choose a weight that allows you to perform 8-12 reps with control. Prioritize time under tension—a key factor in muscle growth. This technique refers to the length of time a muscle is under strain during a set. With TUT, you should aim for at least 30 seconds to complete one rep.
3. Neglecting Mind-Muscle Connection
Mindlessly going through the motions of bicep exercises won’t deliver optimal results. Without actively engaging your biceps, you may recruit other muscles to do the work.
Fix: Focus on feeling your biceps contract during every rep. Visualize the muscle working and squeeze at the top of the movement for maximum activation – practicing time under tension can help with this!
4. Skipping Eccentric Training
The eccentric (lowering) phase of a movement is just as important as the lifting phase. Many lifters neglect this part, missing out on potential gains.
Fix: Slow down the eccentric portion of your bicep exercises. For example, when performing a curl, take 3-4 seconds to lower the weight back to the starting position.
5. Not Training Biceps Frequently Enough
If you only train your biceps once a week, it may not be enough to stimulate growth, especially if you’re an experienced lifter.
Fix: Incorporate bicep exercises 2-3 times per week. Spread out your sessions to allow sufficient recovery time between workouts.
6. Ignoring Exercise Variety
Repeating the same bicep exercises without variation can lead to plateaus. The biceps have two heads (long head and short head) and need diverse stimulation to grow.
Fix: Use a mix of exercises like barbell curls, hammer curls, concentration curls, and incline dumbbell curls to target different parts of the biceps.
7. Overtraining Your Biceps
Undertraining can halt your results, but so can overtraining! Overtraining can occur if you’re working your biceps too often or with too much volume, leading to fatigue and lack of growth.
Fix: Ensure your biceps have enough time to recover. Aim for at least 48 hours of rest between bicep-focused workouts.
8. Lack of Patience
Building muscle takes time. Expecting overnight results can lead to frustration and even burnout.
Fix: Stay consistent and track your progress. Celebrate small victories, and remember that muscle growth is a gradual process.
FAQ
1. What gear can I use to support bicep training?
UPPPER Wrist Wraps are an excellent tool to improve your bicep training. Designed with durability and comfort in mind, they help stabilize your wrists during intense curling sessions, ensuring your biceps take on the full load for maximum growth.
2. How often should I train my biceps?
For optimal growth, train your biceps 2-3 times per week, ensuring enough recovery time between sessions.
3. What’s the best exercise for bicep growth?
There isn’t a single best exercise, but a combination of barbell curls, hammer curls, and incline dumbbell curls can target the biceps effectively.
4. Why is form so important during bicep exercises?
Proper form ensures that the biceps are fully engaged, reducing the involvement of other muscle groups and minimizing the risk of injury.
Now that you know the answers to “Why are my biceps not growing?” it’s time to make the necessary changes and get back on track toward achieving your goals!