Who doesn’t want big, strong biceps? If that’s you, then you probably think you know everything about muscle training and what it takes to achieve bicep growth. But there are a lot of false myths out there, and you’re probably believing some of them.
With that said, take a look below to discover some of the most common myths about biceps growth and discover what you actually need to do on arm day.
Myth #1: You Need to Lift Heavy Weights to Grow Your Biceps
Wrong! While lifting heavy weights helps to build muscle, it’s not the only way to go about it. In fact, you can actually grow your biceps by lifting lighter weights and doing more repetitions.
The reason why this works is because it helps to fatigue the muscle and break down muscle fibers, which in turn helps with muscle growth. So, if you’re only lifting heavy weights, you’re not giving your biceps the best chance to grow.
Don’t misunderstand, heavy weights are beneficial. But if you’re only doing a low number of reps, you’re not going to see the bicep growth you’re hoping for.
Myth #2: More Sets = More Bicep Growth
Again, this isn’t necessarily true. This myth might seem to contradict the first one, but pay attention. Yes, doing more sets will help you to build muscle, but it’s not the be-all and end-all. In fact, you can actually do fewer sets and see better results.
How is this possible? It all has to do with muscle fatigue. When you fatigue a muscle, it helps to break down muscle fibers and promote growth. So, doing fewer sets with heavier weights is a better way to go about it.
Of course, this all depends on your goals. If you’re trying to build muscle mass, then doing more sets is probably the way to go. But if you’re trying to build strength, then fewer sets is the better option.
To clear up any confusion about the previous myth, there’s a difference between a rep and a set.
A set is a group of repetitions, and the reps are how many exercises you do in each set. Doing 10-12 reps is an adequate amount per set.
But if you do 8-10 sets of 10 reps, that could lead to muscle damage—especially for arm training. So, take it easy when you’re first getting started.
Myth #3: You Need to Train Arms Every Day
If you want big biceps, then you probably think you need to train them every day. But that’s not necessarily true. In fact, you might actually be hindering your bicep growth by training them too often.
Your muscles need time to recover and grow. So, if you’re training them every day, you’re not giving them the time they need.
Ideally, you should only be training your biceps 2-3 times per week. This gives them the time they need to recover and grow.
Myth #4: You Need to Do Isolation Exercises
There’s a common belief that you need to do isolation exercises to grow your biceps. This is false also. Actually, you might be better off doing compound exercises.
Compound exercises are exercises that work multiple muscle groups at the same time. Instead of doing bicep curls, you could do chin-ups.
Doing compound exercises is a better way to go about it because it helps to build muscle overall. And as we all know, muscle burns fat. Therefore, the more muscle you have, the more fat you’ll burn.
Myth #5: You Need to Use a Lot of Different Exercises
When it comes to muscle training for bicep growth, less is more. You don’t need to use a lot of different exercises. Actually, using the same exercises over and over again is actually better for muscle growth.
The reason why this is true is because your muscles adapt to exercises quickly. Therefore, if you’re doing the same exercises all the time, your muscles will have to work harder to adapt.
And when your muscles have to work harder, they’ll grow bigger and stronger. Basically, don’t worry about using a lot of different exercises. Just focus on using a few exercises that you’re comfortable with and that you know work well for you.
Myth #6: You Need to Use Perfect Form
This is probably the most harmful myth on this list. A lot of people believe that they need to use the perfect form in order to grow muscle. But this simply isn’t true.
Actually, using perfect form all the time can actually lead to less muscle growth. Why is this? Well, it’s because of muscle fatigue.
When you fatigue a muscle, it helps to break down muscle fibers and promote growth. So, if you’re using perfect form all the time, you’re not fatiguing your muscles enough.
And as we all know, muscle growth doesn’t come from lifting weights with perfect form. It comes from breaking down muscle fibers and then allowing them to grow back bigger and stronger.
Therefore, don’t stress about using perfect form all the time. Instead, focus on fatiguing your muscles.
Just keep in mind that your form should be mostly accurate. You don’t want to put yourself in a position that’ll cause injury.
Myth #7: Your Diet Isn’t Important
Just because you’re trying to gain weight and not lose weight, doesn’t mean that your diet isn’t important. Honestly, your diet is just as important, if not more important, than your workout routine. Muscle growth doesn’t come from working out. It comes from eating the right foods.
Therefore, if you’re not eating enough calories and protein, then you’re not going to gain muscle.
A lot of people make the mistake of thinking that they can eat whatever they want as long as they’re working out. But this simply isn’t true. You need to be eating a lot of calories and protein if you want to gain muscle.
Myth #8: Taking Supplements Will Produce Amazing Results
Muscle-building supplements are a useful addition to any fitness routine. However, they are not a miracle drug. If you’re not eating enough calories and protein, then taking supplements isn’t going to help you gain muscle.
Supplements can help you to gain muscle, but they’re not going to produce amazing results if your diet and workouts aren’t on point. So, instead of relying solely on supplements, focus on eating a lot of calories and protein. And if you want to incorporate supplements into your fitness routine, they’ll definitely help.
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Myth #9: You Can Grow Biceps in a Short Amount of Time
The truth is that muscle growth takes time—even biceps. You can’t expect to gain muscle overnight. It takes weeks, months, and even years to see significant results. If you’re patient and consistent with your workout routine and diet, then you will eventually see a change. But don’t expect to achieve over-the-top results in a short amount of time.
Of course, if you’re diligent with your diet and exercise, you could see some results within a couple of weeks. But it’s not very likely to see a huge difference within a month’s time.
Myth #10: Weightless Arm Workouts Are Pointless
A lot of people think that weightless arm workouts are pointless because they don’t provide results. But again, this is false. If you’re not seeing results, then it’s probably because you’re not doing the right exercises, or you’re not eating enough calories and protein.
The truth is that arm workouts are important—especially if you want biceps. By working out your arms, you’ll be able to build muscle and achieve the results that you’re looking for.
You can do arm raises, tricep kickbacks, and bicep curls to work your arms without weights. All of these exercises tone your arms, so even when you don’t have access to dumbells, you can still get a workout in.
Will Genetics Prevent Big Bicep Growth?
This is a frequently asked question, and the answer is yes and no. Some people are blessed with good genetics. They can gain muscle easily, and they don’t have to work very hard to achieve results.
However, this doesn’t mean that you can’t achieve big biceps if you don’t have different genetics. It just means that it might take a little longer, and you might have to work a little harder. If you’re dedicated to your workout routine and diet, then you will eventually see results—no matter what your genetics are like.
There are two types of muscle fibers to consider when discussing muscle growth: slow-twitch muscle fibers and fast-twitch muscle fibers. Slow-twitch muscle fibers are used for endurance activities, such as running or biking. They’re not very good for short, explosive activities.
Fast-twitch muscle fibers, on the other hand, are used for short, explosive activities, such as sprinting or weightlifting. These muscle fibers are more suitable for muscle growth.
Most people have a mix of both muscle fibers. However, some people have more slow-twitch muscle fibers, while others have more fast-twitch muscle fibers.
The type of muscle fibers that you have will determine how easy or difficult it is to gain muscle. If you have more fast-twitch muscle fibers, then you’ll find it easier to gain muscle.
But this doesn’t mean that you can’t gain muscle if you have more slow-twitch muscle fibers. It just means that it might take a little longer, and you might have to work a little harder.
How to Determine Your Muscle Fibers
There’s no definitive test to determine the muscle fibers that you have. However, there are a few things that can give you a general idea. For example, if you’re able to run long distances without getting tired, then you probably have more slow-twitch muscle fibers. On the other hand, if you get tired quickly when you run, then you probably have more fast-twitch muscle fibers.
Another way to determine your muscle fiber type is by looking at your family history. If your parents or grandparents were athletes, then you’re more likely to have fast-twitch muscle fibers.
If you want to know for sure, then you can talk to a fitness specialist. They can perform a muscle biopsy to determine the muscle fibers that you have.
The Best Foods for Muscle Growth
Your diet has to be up-to-par if you want bicep growth. With that said, here are some of the best foods that you should eat if you want big muscles:
Eggs are a great source of protein, and they’re also relatively inexpensive. They’re easy to cook, and they can be eaten in a variety of ways. If you’re looking for muscle growth, then you should make sure to get eggs in your diet. With eggs, you can make meals like omelets, scrambled eggs with toast, and deviled eggs.
Chicken is another excellent source of protein, and it’s also relatively lean. This means that it’s great for you if you’re trying to lose weight or gain muscle. Chicken can be cooked in a variety of ways, and eaten with side dishes.
There are lots of chicken dishes, such as chicken pot pie, chicken Parmesan, and chicken stir-fry.
Fish supplies plenty of protein, and it’s also packed with omega-3 fatty acids. These fatty acids are great for your heart and brain health.
You can prepare fish in many ways, including baking, frying, and grilling. Some of the most popular fish include salmon, tuna, and tilapia.
Nuts and Seeds
Nuts and seeds have lots of protein and healthy fats. They’re great for a snack, or you can add them to meals like salads and oatmeal. Some of the most popular nuts and seeds include almonds, cashews, pistachios, and sunflower seeds.
Muscle Health: Achieving Bicep Growth
As you can see, achieving bicep growth is possible. With a little dedication, you can get the big, buff arms you’ve always desired. Keep these myths in mind when you’re arm training, and you should see results in due time.
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