In strength training, the biceps is a muscle that gets a lot of attention, especially from the male audience. The problem comes when, despite the fact that the chosen exercises are correct and the training volume is controlled, the results obtained are not consistent to this effort.
If you consider that this is your case, we are going to show you three possible mistakes why your biceps don’t grow.
You are not respecting the eccentric phase
We usually carry out the concentric phase very quickly, which is a good thing because this allows the motor unit recruitment to be very high, and therefore the fibers of our biceps are activated a lot.
What you may be doing wrong is performing the eccentric phase too quickly, simply dropping the dumbbells or bar instead of resisting its fall using your biceps as a brake.
It is very important that you start carrying out the eccentric phase by way of slower and more controlledso that it lasts between double and triple the time of the concentric phase, since this is the one with the greatest potential to increase our muscle mass.
You don’t train close to failure
Although it is not convenient to repeatedly reach muscle failure, it is it is very important if we want to gain muscle mass to stay close to failureleaving around one and three repetitions in the chamber.
This is the way to get the intensity to be high enough but at the same time not to tire us too much, so that we can train more regularly.
In addition to this, it is also important that most of our series oscillate between eight and twelve repetitionssince it is this range of repetitions that has the greatest potential to generate hypertrophy.
You prioritize ego over technique
It is important that during our sports career we progress in the weights that we are capable of lifting, as this will help us gain muscle mass, but what we cannot do is add this weight by sacrificing for it the technique.
If we do this, in addition to the fact that other muscles will be carrying the displaced weight, instead of our biceps, we will also be considerably increasing our risk of suffering an injury, and this is without a doubt the fastest way to stop to progress.
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