A Simple Training Technique for Bigger Biceps

If your idea of biceps training is to do three or more sets each of three or more curling movements, you need to retrain your mind before training your body. Three or more heavy sets dedicated to biceps can result in overtraining, wherein the amount of stress placed on the muscle is too much for the body to recover from.


The key to successful biceps training, and training in general, is maintaining a full contraction for the total range of motion. To maintain a full contraction during curls—rep in, rep out—you must keep your forearms flexed throughout the movement. If they’re not fully contracted, neither will your biceps be. And without that contraction, your training will result in minimal gains.