Over Training Your Biceps - It's Easier Than You Think

Almost all people that start a weight training program want bigger biceps. These are the muscles that show strength, and body builders like their shirts feeling tight at the top of their arms. Because the biceps get so much attention they become the most over trained muscle which means for a lot of gym users their progress actually goes backwards.

The first reason why most people over train their biceps is because they read body building magazines. Most magazines always have an article that will help you get bigger arms within 6 weeks. In the article you'll see a huge body builder, and he'll give you his workout routine for his arms.

A typical arm workout in a magazine will usually be a workout of around 20 sets. This is way too many sets to encourage growth in your biceps. You can almost give your whole upper body a good workout with 20 sets, and your biceps don't need no where near this many sets.

At the end of the article you'll usually see the body builder sitting their with his favorite protein shake in his hand or some other supplement. The whole article is an ad for the supplement he's holding, and is in no way intended to help you get bigger biceps.

When you train your back and shoulders, all the pulling exercises that you do will have already given your arms a good workout so giving them another 20 sets will definitely over train them. Body builders in magazines can give their arms 20 sets because they're usually on steroids and growth hormones. This type of routine is impossible if you're a natural body builder.

After all of the back and shoulder exercises you dao all you need to do to get your biceps to grow is around 4 sets a week. You don't have to punish your arms to get them to grow, all you need to do is make sure you get stronger.

If you add more weight every week as you get stronger then your arms will grow. With strength comes growth. Growth doesn't come with adding more sets to your routine. If you don't add more weight or more reps every week then your muscles won't grow.

If you can't add extra weight or more reps every week then you need to look at your diet. To get growth you need to consume enough protein, carbs and healthy fats to aid the repair of your muscles. Without the right balance of macronutrients and enough of them you won't grow. Eating enough small meals spread out through the day will cause a natural anabolic effect in your body that will encourage extra growth

Keeping a journal of what your doing will help you find out what is working best for you. Once you get everything right you'll start getting the gains you're after.

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For more information on training your biceps in a way that stimulates maximum growth visit Bicep Training

Author Profile: JenniferKing

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