Several men only go to the gym to build bigger biceps. While nice set of bulging biceps are a sure head-turner and many men spend hours working out for them, the reality is that most men do not achieve the desired results. The reason lies in the fact that they do not employ training methods suitable for developing biceps. This article aims to dispel certain myths about building up biceps, to help you attain the kind of “guns” you are after.

1. Sometimes less is more. Many people mistakenly believe that the more sets you perform then the more the muscle will develop. However this is not always true. Your goal for each workout is to simply improve on your last workout. By over-training a muscle and not letting it heal properly, you are doing it more harm to it than good.

2. You should concentrate on what your muscles look like outside the gym, instead of just pumping them up. If you restrict your focus to training biceps, then they might show the “pump” effect, but this is only misleading. The pump effect is only temporary and is not indicative of any muscle growth.

3. Try and build up your overall strength. If you concentrate your efforts into developing muscle groups such as your chest, back, shoulders etc with exercises by performing pull ups, chin ups etc, your biceps are bound to improve. In addition by working out your shoulders and chest muscles you will be able to do more reps, improve your technique and train harder. This will contribute significantly towards muscle growth and the size of your biceps.

4. Barbell curls and dumbbell curls are a must if you want well-developed biceps. Ideally, they should be the base of your body-building routine. Increase your reps and the weights from week to week and you will not fail to find noticeable improvement in both strength and your biceps.

5. Isolate and work the muscle. Many weight lifters do not know the right technique of lifting. Instead of working out the muscle they are targeting, they actually use their entire body to lift the weights. Hence you must focus your efforts on the muscle you are targeting during the exercise routine.