For some reason, the biceps are the muscle group that draws the most attention among the gym-goers. There’s something in the culture that puts them front and center in your mind.
This post is a bit of an indulgence. Unlike many of the blogs out there, we’re not going to talk about how building your triceps is essential for big arms. And we’re not going to talk about the necessity of doing compound movements. Instead, we’re going to take a look at what you can do directly to increase the size of your bicep right now.
If you’re like many people, you’ve probably spent a long time in the gym, focusing heavily on your biceps. But you may also have struggled to make them appear any more prominent. You train them to failure, but they just don’t seem to grow. Meanwhile, the other muscles in your body are increasing in size and strength. You’re confused.
It turns out that there’s a simple trick that might be able to help you bust through whatever is getting in the way of building bigger muscles. And it all comes down to how you approach the exercise itself.
Building muscle isn’t just about training the fibers themselves. It is also about how you apply your mind. The mind muscle connection is far more critical than many people imagine. When you focus on the muscle that you’re moving, it makes a real difference to the intensity of the exercise.
Focus On The Muscle, Not The Weight
The basic idea here is to do the opposite of what seems natural. Our muscles exist primarily for practical purposes. We use them to lift and carry things, turn door handles, and do the washing up. So we think of movements as transitioning from one position to another.
On a basic biological level, though, that’s not what’s happening. Instead, a series of contractions is taking place where muscles are becoming more bunched up, pulling on tendons, which then move bones, causing the movement we perceive.
Focusing on the muscle while moving, therefore, requires a change in how you approach exercise psychologically. It’s not about just getting the weight into the air. You want to feel the muscle squeeze.
Failing to do this is a mistake that some people make in the gym. There’s a belief that if you’re getting the weight into the air, you’re having a good workout. But, of course, you could just be relying on the momentum generated by bigger supporting muscles, like your back and shoulders.
Improve Your Technique
Focusing on the bicep, therefore, forces you to become more conscientious in the way that you approach exercise. You’re continuously aware of the sensation in the muscle, providing you with valuable feedback. You learn which techniques activate the bicep, and which don’t.
What’s interesting about this technique is that you can apply it to practically any part of your body. It could be the ticket you need to make better progress all over. Use it wisely.