8 Reasons Your Biceps Are NOT Growing

Building bigger biceps could make you appear much stronger and more fit. This is because your biceps are one of the primary muscles that instantly showcase that you do, in fact, work out. Biceps and abs are on the forefront of most guys’ minds when they first walk through a gym. However, if you’re making a few very common mistakes, your biceps may not grow much past that initial newbie gains period. One of the biggest reasons for stunted bicep growth is not treating your biceps like other major muscle groups, causing you to train them differently.

The major difference is that you’re not overloading your bicep workouts. Many people become overly obsessed with factors like going slowly on the way down or focusing on turning their pinkies up during curls. However, they lose sight of crucial elements, such as progressively increasing the weight used for bicep curls. Unlike muscles like abs, biceps require a focus on the weight load used during exercises. The weight you use for bicep curls directly impacts how big your biceps grow, similar to its impact on other muscle groups in your body.

To ensure consistent bicep growth, it’s essential to focus on progressively overloading your bicep exercises. One effective strategy is to increase the weight when you’re near the top of your rep range. For example, if your preferred rep range is six to ten reps, increase the weight when you can complete 9 or 10 reps on your first heavy set of bicep curls. This approach forces you to fail at an earlier point, like six to seven reps, and then work your way back up to 9 or 10 reps.

Another crucial aspect is mixing up your bicep exercises. While standing dumbbell curls and barbell curls are excellent, incorporating other exercises like preacher curls or incline dumbbell curls challenges your biceps differently, contributing to overall growth. Focus on progressively overloading these exercises as well.

It’s important to recognize that biceps have two heads, and various exercises emphasize either the short or long head. By incorporating a variety of exercises over time, you effectively build both heads.

For optimal results, consider having specific arm days in your workout routine, allowing you to train your biceps when they are still fresh. Training arms at least twice a week is recommended for consistent bicep growth, as studies show that more frequent training leads to increased muscle growth.

Cheat reps can also have a place in your routine, especially when reaching fatigue. While most reps should be done with good form, incorporating one or two cheat reps can be beneficial for muscle growth and strength.

Your diet plays a significant role in bicep growth. Being in a calorie surplus triggers physiological changes that aid muscle growth. Aim for a modest calorie surplus of about 48 above maintenance. Additionally, ensure you consume enough protein throughout the day, with a recommended intake of 0.73 grams per pound of body weight.

Lastly, be mindful of cardio, as excessive cardio can burn too many calories, potentially hindering your ability to stay in a calorie surplus. If you’re doing a lot of cardio, balance it out by increasing your calorie intake to maintain a surplus for optimal bicep growth.